1. Copyright 2015 Louise Jeffrey
SESSION 2
RE-ESTABLISHING
EATING PATTERNS
through
BUILDING KNOWLEDGE
Copyright 2015 Louise Jeffrey

2. Copyright 2015 Louise Jeffrey
REFLECTING ON THE
PAST 2 WEEKS
The NO DIET diet
Sense of freedom vs. feeling
‘out of control’
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3. Copyright 2015 Louise Jeffrey
WHERE ARE WE NOW?
INTERNAL WISDOM +
EXTERNAL KNOWLEDGE
(creating structure)
CHANGE IN PERSPECTIVE
PERSONAL INSIGHT
(internal work)
CHANGE IN BEHAVIOUR
(strategies & tools)
Copyright 2015 Louise Jeffrey

4. EMOTIONAL EATING/BINGE EATING Copyright 2015 Louise Jeffrey
STABILISE EATING PATTERN
DIETING/
RESTRICTING
NATURAL EATING
OVEREATING/
EMOTIONAL EATING/BINGE EATING
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5. Copyright 2015 Louise Jeffrey
WHAT IS YOUR RESISTANCE TO CHANGE?
What is stopping you from
‘letting go’
and
moving forward?
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6. Copyright 2015 Louise Jeffrey

7. Copyright 2015 Louise Jeffrey
6 HUMAN NEEDS - ANY AHAs?
Which needs are most important to me?
What do I do to meet these needs?
Are these behaviours in line with my values?
Am I meeting these needs in a way which is positive or destructive?
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8. Copyright 2015 Louise Jeffrey
PARTNER EXERCISE
What thoughts do I having that is making me feel <not meeting primary need 1> and <not meeting primary need 2>?
How can I meet my needs in a more empowering way?
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9. Copyright 2015 Louise Jeffrey
BUILDING ‘THE SCAFFOLD’
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10. Copyright 2015 Louise Jeffrey
EXTERNAL KNOWLEDGE +
INTERNAL WISDOM =
WISE CHOICES
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11. Copyright 2015 Louise Jeffrey
NUTRITIONAL GUIDELINES
THE SCAFFOLDING
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12. Copyright 2015 Louise Jeffrey
THE GUIDELINES
WHAT THEY ARE NOT
A Diet or eating plan
Rigid, inflexible
Someone else telling you how, when and what to eat
Superior to your own body wisdom
- This ALWAYS comes first
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13. Copyright 2015 Louise Jeffrey
THE GUIDELINES
WHAT THEY ARE
A guideline
Flexible
A safety net
A scaffold we are going to eventually take down
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14. Copyright 2015 Louise Jeffrey
RE-ESTABLISHING
NATURAL EATING PATTERNS
Eat every 2-3 hours
Before every meal/snack, stop and ask yourself what you truly feel like
Take time, SLOW DOWN, become conscious
Eat what is satisfying
Copyright 2015 Louise Jeffrey

15. Copyright 2015 Louise Jeffrey
WHY ARE WE DOING THIS?
To re-establish
eating patterns (biologically)
certainty of food (psychologically & biologically)
reduce anxiety (psychologically)
To help the body (& mind) feel safe again
If this creates anxiety, start with safe foods
Copyright 2015 Louise Jeffrey

16. Copyright 2015 Louise Jeffrey
THE BASICS
MIND BODY NUTRITION
Whole, fresh seasonal foods (80%)
Plant based eating (80%)
Nutritional density (80%)
Hydration & sleep
Good quality protein & healthy fat in first half day
Eating rhythm
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17. Copyright 2015 Louise Jeffrey
A TCM VIEW
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18. Copyright 2015 Louise Jeffrey

19. Copyright 2015 Louise Jeffrey
DIAGNOSTICS
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20. Copyright 2015 Louise Jeffrey
CONSTITUTIONAL TYPE
(1 or more of the following, or a combination of 2 or more)
Damp
Blood deficiency
Yang deficiency
Qi deficiency
Yin deficiency
Jing deficiency
Heat
Cold
Stagnation of qi and blood
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21. Copyright 2015 Louise Jeffrey
TONGUE
Colour
body/tip/centre pink/red/pale/purple)
Coating
does it have one?
what colour is it?
where is it?
is it thick or thin?
Shape
thin/thick?
swollen/scalloped edges
Other
cracks? Many/one? Where are they?
wet/dry
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22. Copyright 2015 Louise Jeffrey
PULSE
Full/deficient
Superficial/deep
Fast/normal/slow
Other qualities
Wiry/bowstring (like a guitar string)
Choppy (comes and goes)
Weak
Slippery (like a pearl)
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23. Copyright 2015 Louise Jeffrey
QI STAGNATION
Moderate exercise essential
Relaxation, mind quietening essential (meditation, yoga)
Coffee/alcohol ok in moderation (except hot constitution)
Goal setting & structure helpful
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24. Copyright 2015 Louise Jeffrey
DEFICIENCY OF QI
Exercise that is grounding, qi building, calming eg. tai chi, yoga, qi gong, walking
Reducing when tired/fatigued
Plenty of sleep & rest
Careful not to overwork (depletion of qi)
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25. Copyright 2015 Louise Jeffrey
STOMACH/DIGESTIVE WEAKNESS
Limit amount of raw food, cold food & drinks
Increase easy to digest, soft, cooked foods such as soups/stews and root veggies
Drink hot drink with each meal
Avoid overeating
Don’t overuse sugar/sweet foods
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26. Copyright 2015 Louise Jeffrey
ACCUMULATION OF DAMP
More easy to digest, soft, cooked foods such as soups/stews and root veggies
Hot drink with each meal
Less greasy food & dairy (test)
Limit amount of raw, cold food & drink (test)
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27. Copyright 2015 Louise Jeffrey
ACCUMULATION OF HEAT
Limit
Spicy food
Caffeine
Alcohol
Stress
Warming foods, eg: ginger, red meat especially late at night
Adequate sleep important (catch 22)
Eat cooling foods, eg cucumber, blueberries
Copyright 2015 Louise Jeffrey

28. Copyright 2015 Louise Jeffrey
DEFICIENCY OF FLUIDS DRY/HEAT
Limit
Spicy food
Caffeine, alcohol
Stress
Warming foods, eg: ginger, red meat especially late at night
Adequate sleep important
Eat cooling foods, eg cucumber, blueberries
Drink plenty of water and soups/stews
Copyright 2015 Louise Jeffrey

29. Copyright 2015 Louise Jeffrey
ACCUMULATION OF COLD
Limit amount of
cold food, iced drinks
Eat warming foods, such as spices, ginger, curcumin, garlic, onion, etc
Drink hot drink with every meal
Apply heat packs/moxa to local areas
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30. Copyright 2015 Louise Jeffrey
BUDDY SYSTEM
Pick a buddy
With you for next 2 months
Check in with each other each week via or phone or facebook message
Most supportive buddy/s will win an extra 1-1 session with me
Copyright 2015 Louise Jeffrey

31. Copyright 2015 Louise Jeffrey
HOMEWORK
Continue with NO DIET diet
Eat every 2-3 hours
Use the scaffolding (guidelines) if you need
But.... put intuition & body wisdom first
EXPERIMENT! Sense of curiosity
Diversity, Constitutional type
Relax into eating.... Diversity
Keep a journal re food and emotions
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32. Copyright 2015 Louise Jeffrey
REFLECT
HOW DOES THIS
FEEL FOR YOU?
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33. Copyright 2015 Louise Jeffrey
REMINDER!
REST INTO STRUCTURE
RELAX INTO UNCERTAINTY
DON’T PANIC
REACH OUT
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34. Copyright 2015 Louise Jeffrey
SEE YOU ON 1ST!
Copyright 2015 Louise Jeffrey