Group Health Coaching
Session #3
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
Today’s topics
• Check-in
• The Power of Habit
• Mindful Eating
• Evaluations
• Takeaways & goals
What were your WINS since last month?
What key challenges you are still facing?
The Power of Habit
At their core, habits are quite simple
and consist of three parts:
1) Cue
2) Routine
3) Reward
Cue: My phone “dings,” indicating an incoming
text or email.
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.
How do habits form?
Initially
Over Time
• Habits require decision-making • A feedback loop is established
neurologically and no thought
• Example: I’m stressed at the
is required (We are on
end of the work day. I decided
“autopilot”).
to watch some TV to relax and
unwind.
• Example: I get home and turn
on the TV automatically,
without thinking about it.
How do I change a habit?
1) Identify the routine
What is the behavior?
Watching TV
Smoking
2) Experiment with
rewards
(make a list of possible
rewards this habit could be
satisfying)
Snacking after dinner
• Relaxation/stress relief
Surfing the internet
• Emotional comfort
• Relief of Boredom
How do I change a habit?
3) Isolate the cue
4) Have a plan
• Where are you?
• “at 3:30 every day, I will walk to
a friend’s desk and talk for 10
minutes”.
• What time is it?
• What’s your emotional state?
• Who else is around you?
• What action preceded the urge?
• Set watch alarm for 3:30.
• Who will you ask for support?
Let’s Practice!
What are your cues, routines and rewards?
Cues:
Routines:
Rewards:
Mindful Eating
What comes to mind when you think of the phrase “mindful
eating”?
Mindful Eating is…..
Eating with Intention and
Attention.
Finding satisfaction and
enjoyment..(in the process of eating,
in the food, in the meal.)
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.
Practices of a Mindful Eater
1.
Honor the Food
2.
Engage All Six Senses:
Taste, Sound, Color, Smell, Texture, Mind
3.
Serve in Modest Portions
4.
Savor Small Bites, Chew Thoroughly
5.
Eat Slowly to Avoid Overeating
(Use 80% Full as your stopping point”
6.
Don’t Skip meals
SAVOR, Thich Nhat Hanh
The Mindful Eating Cycle
Why?
Where?
When?
How Much?
What?
How?
Mays’ Steps for Self-care (in Diabetes Management)
Think
Care
Nourish
Live
Hunger and Satiety Scale
___________________________________
1
Very
Hungry
2
3
Moderately Neutral
Hungry
Eat!!
4
5
Moderately Very
Full
Full
“80% stop”
(0/”not at all”………………………10/”ravenous!”)
Mindful Eating Resources
Check out your resource list attached to the meeting!
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?
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: 207-338-9330
OR
Scan and email to [email protected]