1. Stress Signs & management of stress-induced eating By: Christy Li and Cara Hedges

2. Objectives  1. To identify indicators of stress-induced eating.  2. To identify ways in which to prevent and cope with stress-induced eating.

3. Stress  Stress is a condition or feeling experienced when a person perceives that demands exceed the personal and social resources the individual is able to mobilize.¹ 1. By Richard S Lazarus, late professor at UC Berkeley Department of Psychology

4. http://www.youtube.com/watch?v=aaycLWgMX5w

5. Signals Headaches, muscle tension, neck or back pain Upset stomach Dry mouth Chest pains, rapid heartbeat Difficulty falling or staying asleep Fatigue Loss of appetite or overeating “comfort foods” Increased frequency of colds Lack of concentration or focus Memory problems or forgetfulness Jitters Irritability Short temper Anxiety

6. Signs of stress eating  Eating without thinking  Craving for sugary sweets  Eating on the go  Skipping meals  Eating whatever you can find  Thinking about food more often  Eating outside of the dining room or kitchen

7. Stress eating management  Address the stress  Hunger check  Food diary  Gain support  Fight boredom  Seek therapy

8. Address the stress  Work demands?  Relationships?  Poor feedback from boss?  Lack of satisfaction with work?  Lack of sense of control?

9. Hunger Check  What does the food taste like?  Are you hungry?  Where are you eating?

10. Food Diary & Gain Support  Write down everything you eat  Consider swapping diaries with a friend or family member  Gain support

11. Fight boredom & seek therapy  Go outside  Take a walk  Call a friend  Take a break  Meditation, yoga  Seek therapy

12. Eat & live healthfully  Be realistic  Be balanced  Exercise

13. Be realistic  Allow indulgences  Make substitutions & modifications that are achievable

14. Balance  Whole grains  Lean meat  Fresh fruits  Fresh vegetables  Low fat dairy  Set yourself up for success  Tailor to your schedule

15. Exercise  Breathe some fresh air!  Fight boredom  Calories in = calories out = stable weight

16. Sleep well  7-9 hours of continued sleep daily  Repairs your body  Improves your mood & memory  Reduces stress

17. Sleep Deprivation and Obesity  In a study released October 24, 2012 by the Academy of Nutrition and Dietetics,³ results among sleep-deprived individuals have shown reduced insulin sensitivity, increase in ghrelin, and decrease in leptin. https://www.eatright.org/Media/content.aspx?id=6442472644

18. Action Plan  Identify the stress & your reaction  Determine a healthy solution  Take care of yourself physically & emotionally  Remember you have support!