1. Group Health Coaching
Session #3

2. Reminders
Today = final class, congratulations! Agreements: Start/end on time Be fully present for the duration of the call Allow everyone a chance to speak Confidentiality Respect each other Check out the extra resources (uploaded to WebEx) Power of Habit, weekly tracker, wellness MAP, goal setting, mindful eating

3. Today’s topics Check-in The Power of Habit Mindful Eating Evaluations
Takeaways & goals

4. What were your WINS since last month?

5. What key challenges you are still facing?

6. The Power of Habit
At their core, habits are quite simple and consist of three parts:
Cue
Routine
Reward
Cue: My phone “dings,” indicating an incoming text or . Routine: I pick up my phone to see who has contacted me. Reward: I feel a sense of connection with the outside world and momentarily tune out the clamor and demands of my two children.
Cue=

7. How do habits form? Initially Over Time Habits require decision-making
Example: I’m stressed at the end of the work day. I decided to watch some TV to relax and unwind.
A feedback loop is established neurologically and no thought is required (We are on “autopilot”).
Example: I get home and turn on the TV automatically, without thinking about it.

8. How do I change a habit? 1) Identify the routine What is the behavior?
Watching TV
Smoking
Snacking after dinner
Surfing the internet
2) Experiment with rewards
(make a list of possible rewards this habit could be satisfying)
Relaxation/stress relief
Emotional comfort
Relief of Boredom

9. How do I change a habit? 3) Isolate the cue 4) Have a plan
Where are you?
What time is it?
What’s your emotional state?
Who else is around you?
What action preceded the urge?
4) Have a plan
“at 3:30 every day, I will walk to a friend’s desk and talk for 10 minutes”.
Set watch alarm for 3:30.
Who will you ask for support?

10. Let’s Practice! What are your cues, routines and rewards?

11. Mindful Eating
What comes to mind when you think of the phrase “mindful eating”?

12. Mindful Eating is….. Eating with Intention and Attention.
Finding satisfaction and enjoyment..(in the process of eating, in the food, in the meal.)

13. The Principles of Intuitive Eating
1) NON-Diet (no rigid rules)
2) Honor your Hunger
3) Make Peace with Food: unconditional permission to eat!
4) Respect your Fullness
5) Honor your Feelings without using Food
6) Respect your Body
from Evelyn Tribole, R.D.

14. Practices of a Mindful Eater
Honor the Food
Engage All Six Senses:
Taste, Sound, Color, Smell, Texture, Mind
Serve in Modest Portions
Savor Small Bites, Chew Thoroughly
Eat Slowly to Avoid Overeating
(Use 80% Full as your stopping point”
Don’t Skip meals
SAVOR, Thich Nhat Hanh

15. The Mindful Eating Cycle
Why?
Where? When?
How Much? What?
How?
Mays’ Steps for Self-care (in Diabetes Management)
Think Care Nourish Live

16. Hunger and Satiety Scale
___________________________________ Very Moderately Neutral Moderately Very Hungry Hungry Full Full Eat!! “80% stop” (0/”not at all”………………………10/”ravenous!”)

17. Mindful Eating Resources
Check out your resource list attached to the meeting!

18. Take-aways Get out a sheet of paper & pen. What will you remember?
What are your goals for next month? (MAP)
Who will you ask for accountability?

19. Scan and email to hkohl@wcgh.org
Wrap-Up
1) Your takeaways & goals: Send these to Hester. I will send them back to you in 3 months, so you’ll get a reminder and accountability!
2) Class Evaluation: Fill out and return to Hester.
3) Alternative Form: Complete “employee section” (page 1 & top of page 2) and return to Hester. Hester will sign it and send to Maine Health WOW.
FAX to: OR
Scan and to