Stress and Emotional Eating

1. Stress and Emotional Eating Welcome to our program. My name is ________________. (Provide a brief anecdote about your own experience with dieting and nutrition.) This program is divided into two parts. Part I explains how stress affects weight gain and Part II explains what you can do about it. Program Summary: Stress plays a major role in weight gain. It affects the food choices we make, how hungry we are, how often we eat and even where on our bodies we gain weight. Besides being stressful, most diets don�t work. 80% of the weight dieters lose, they put back on within one year. Many experts now believe that dieting may eventually lead to weight gain. And many people can remember the exact moment they went off their last diet � because it just happens to be associated with a very stressful event. This program takes a new, stress-free approach, with no off-limit foods and no calorie restrictions. It simply encourages people to make permanent changes in their lifestyle that eventually lead them back to their natural weight. Suggestions for achieving this goal include, reducing liquid calories, (which account for 22% of the total intake in the average American diet) understanding and taking control of emotional eating, balancing calories burned with calories consumed, keeping a mood/food journal, engaging in 30 minutes of light exercise and 5 minutes of strength-training a day as well as many other practical methods to help raise metabolism and lower stress too. Welcome to our program. My name is ________________. (Provide a brief anecdote about your own experience with dieting and nutrition.) This program is divided into two parts. Part I explains how stress affects weight gain and Part II explains what you can do about it. Program Summary: Stress plays a major role in weight gain. It affects the food choices we make, how hungry we are, how often we eat and even where on our bodies we gain weight. Besides being stressful, most diets don�t work. 80% of the weight dieters lose, they put back on within one year. Many experts now believe that dieting may eventually lead to weight gain. And many people can remember the exact moment they went off their last diet � because it just happens to be associated with a very stressful event. This program takes a new, stress-free approach, with no off-limit foods and no calorie restrictions. It simply encourages people to make permanent changes in their lifestyle that eventually lead them back to their natural weight. Suggestions for achieving this goal include, reducing liquid calories, (which account for 22% of the total intake in the average American diet) understanding and taking control of emotional eating, balancing calories burned with calories consumed, keeping a mood/food journal, engaging in 30 minutes of light exercise and 5 minutes of strength-training a day as well as many other practical methods to help raise metabolism and lower stress too.

2. Diets don�t work Diets are almost always a temporary solution to a chronic problem. Research shows you�ll put back on 80% of that weight within a year. Americans spend millions of dollars each year on weight loss plans and weight loss products and the plain and simple truth is diets don�t work. Some diets help you shed water weight, which is only temporary. Other diets help you shed lean body tissue, which lowers your metabolism and eventually will cause you to gain weight. These fad diets are almost always a temporary solution to a chronic problem. Research shows you�ll put back on 80% of that weight within a year. Americans spend millions of dollars each year on weight loss plans and weight loss products and the plain and simple truth is diets don�t work. Some diets help you shed water weight, which is only temporary. Other diets help you shed lean body tissue, which lowers your metabolism and eventually will cause you to gain weight. These fad diets are almost always a temporary solution to a chronic problem. Research shows you�ll put back on 80% of that weight within a year.

3. Diets don�t work And trying not to eat is like trying not to breathe. You just can�t do it. It�s stressful. Emotional eating Dieting is stressful. Trying not to eat is like trying not to breathe. You just can�t do it. Eventually your body is going to rebel. Your resistance will weaken, you�ll break off your diet, you�ll feel bad about yourself, your self-esteem will plummet and then what do you do? You�ll eat to make yourself feel better. This is also known as emotional eating. It�s often caused by stress and it�s often the main reason why people eat when they aren�t hungry. Dieting is stressful. Trying not to eat is like trying not to breathe. You just can�t do it. Eventually your body is going to rebel. Your resistance will weaken, you�ll break off your diet, you�ll feel bad about yourself, your self-esteem will plummet and then what do you do? You�ll eat to make yourself feel better. This is also known as emotional eating. It�s often caused by stress and it�s often the main reason why people eat when they aren�t hungry.

4. Diets don�t work. There will be no restrictions on what you can eat, and no foods will be considered �off limits.� As research shows, these approaches only make you want the restricted food even more and of course, ultimately fail. But this is not a diet-diet and this program is NOT going to focus on losing weight. There will be no restrictions on what you can eat, and no foods will be considered �off limits.� As research shows, these approaches only make you want the restricted food even more and because of this, ultimately fail. What we are going to do is talk about a nutrition, exercise and stress management plan that will gradually help you shed weight and do it permanently. It�s a comfortable, stress-free plan you can adopt for a lifetime � not a self-sacrificing, stress-filled, short-term plan you must endure for a few weeks. But this is not a diet-diet and this program is NOT going to focus on losing weight. There will be no restrictions on what you can eat, and no foods will be considered �off limits.� As research shows, these approaches only make you want the restricted food even more and because of this, ultimately fail. What we are going to do is talk about a nutrition, exercise and stress management plan that will gradually help you shed weight and do it permanently. It�s a comfortable, stress-free plan you can adopt for a lifetime � not a self-sacrificing, stress-filled, short-term plan you must endure for a few weeks.

5. Webster�s definition of diet 1. a) what a person usually eats or drinks; daily fare. 2. a regimen of special or limited food chosen or prescribed to gain or lose weight. Take a look at Webster�s definition of the word diet. Notice the first meaning does not refer to calorie restriction in any way. It�s simply refers to daily fare, or what a person eats on a regular basis. And that�s how we�re using this word in our title: The Stress-Free Diet. Take a look at Webster�s definition of the word diet. Notice the first meaning does not refer to calorie restriction in any way. It�s simply refers to daily fare, or what a person eats on a regular basis. And that�s how we�re using this word in our title: The Stress-Free Diet.

6. Eating well and living well. It will thoroughly explore the relationship between exercise, weight management and stress management. In addition to focusing on what you eat, this program is going to look at how you eat and the role that stress plays in weight-gain. It will show you how stress affects your will-power, your food choices and your desire to overeat and/or binge. It will also show you the role stress plays in actually causing obesity. It will thoroughly explore the relationship between exercise, weight management and stress management. And finally it will show you simple ideas for controlling emotional eating and letting go of old beliefs about body image that may be doing you more harm than good. In addition to focusing on what you eat, this program is going to look at how you eat and the role that stress plays in weight-gain. It will show you how stress affects your will-power, your food choices and your desire to overeat and/or binge. It will also show you the role stress plays in actually causing obesity. It will thoroughly explore the relationship between exercise, weight management and stress management. And finally it will show you simple ideas for controlling emotional eating and letting go of old beliefs about body image that may be doing you more harm than good.

7. Body image America wasn�t always so obsessed with being thin. A 1908 article in Harper�s Magazine advised reader�s �How to get plump� and suggested that fashion models should be �far from thin.� First, let�s talk about body image and finding a healthy weight that�s right for you. While there are many studies that link obesity with certain health risks, our preoccupation with thinness isn�t healthy either. America wasn�t always so obsessed with being thin. A 1908 article in Harper�s Magazine advised readers �how to get plump� and suggested that fashion models should be �far from thin.� A hundred years later, times have changed. Our current obsession with body image, looking younger, and being wafer-thin has led to eating disorders, yo-yo dieting and starvation diets motivated by self-loathing. But if you follow the advice in this program, you�ll very gradually return to a healthy weight that doesn�t require a lot of sacrificing or boatload of willpower to achieve. First, let�s talk about body image and finding a healthy weight that�s right for you. While there are many studies that link obesity with certain health risks, our preoccupation with thinness isn�t healthy either. America wasn�t always so obsessed with being thin. A 1908 article in Harper�s Magazine advised readers �how to get plump� and suggested that fashion models should be �far from thin.� A hundred years later, times have changed. Our current obsession with body image, looking younger, and being wafer-thin has led to eating disorders, yo-yo dieting and starvation diets motivated by self-loathing. But if you follow the advice in this program, you�ll very gradually return to a healthy weight that doesn�t require a lot of sacrificing or boatload of willpower to achieve.

8. Where appetite and stress start Stress also affects your appetite. Short term stress (or acute stress) decreases the appetite and increases metabolism and long-term stress (or chronic stress) increases the appetite and decreases metabolism. (It�s no coincidence that the very same gland that controls the fight or flight response, the hypothalamus, also controls your appetite.) Stress also affects your appetite. Short term stress (or acute stress) decreases the appetite and increases metabolism and long-term stress (or chronic stress) increases the appetite and decreases metabolism. (It�s no coincidence that the very same gland that controls the fight or flight response, the hypothalamus, also controls your appetite.)

9. Acute stress vs. chronic stress In order to survive a famine � or chronic stress - the body goes into fat storage mode. During acute stress, the body�s appetite shuts down � who needs to be thinking about lunch when you are about to become lunch � and stored energy is mobilized for fighting or fleeing. From an evolutionary perspective, these reactions to stress make sense. In order to survive a drought or famine � in other words, during chronic stress - the body goes into fat storage mode: the brain tells the body to burn less calories and eat whatever it can find. In order to survive a sudden attack on the other hand, the body�s appetite shuts down � you don�t need to be thinking about eating when you are about to be eaten � and stored energy, i.e., calories, are mobilized for fighting or fleeing. From an evolutionary perspective, these reactions to stress make sense. In order to survive a drought or famine � in other words, during chronic stress - the body goes into fat storage mode: the brain tells the body to burn less calories and eat whatever it can find. In order to survive a sudden attack on the other hand, the body�s appetite shuts down � you don�t need to be thinking about eating when you are about to be eaten � and stored energy, i.e., calories, are mobilized for fighting or fleeing.

10. Exercise & fight or flight Exercise is like triggering your fight or flight response. It revs up your metabolism and dulls your appetite. The good news is, we can use this information to control our appetite, burn more calories and control weight. Exercise has the same effect on your body as short term stress. It revs up your metabolism and dulls your appetite. (Try going jogging when you�re hungry and your appetite will disappear.) But skipping meals has the same effect as chronic stress. It lowers metabolism and increases your appetite. The good news is, we can use this information to control our appetite, burn more calories and control weight. Exercise has the same effect on your body as short term stress. It revs up your metabolism and dulls your appetite. (Try going jogging when you�re hungry and your appetite will disappear.) But skipping meals has the same effect as chronic stress. It lowers metabolism and increases your appetite.

11. Don�t skip meals Any time the body goes more than 12 hours without a meal (including hours spent asleep) it slips into chronic stress mode, reducing metabolism by as much as 40%! So when the body goes more than 12 hours without a meal (including hours spent asleep) it slips into chronic stress mode, reducing metabolism by as much as 40%! If you are a person who religiously skips breakfast and wonders why you don�t lose weight, well now you know. That�s your body�s natural chronic stress response kicking in, and slowing down your metabolism. So when the body goes more than 12 hours without a meal (including hours spent asleep) it slips into chronic stress mode, reducing metabolism by as much as 40%! If you are a person who religiously skips breakfast and wonders why you don�t lose weight, well now you know. That�s your body�s natural chronic stress response kicking in, and slowing down your metabolism.

12. Don�t skip breakfast If you normally skip breakfast in the morning, don�t. But you don�t have to stuff yourself, either. Just have a handful of nuts or a soft-boiled egg. So if you normally skip breakfast in the morning, don�t. Instead, have a handful of nuts or a soft-boiled egg. That will get your metabolism revved up and you�ll burn more calories and be hungrier by lunch time than you would be if you�d skipped breakfast all together. There are lots of other methods for revving up your metabolism and we�ll touch on many of these methods in Part II of the program.So if you normally skip breakfast in the morning, don�t. Instead, have a handful of nuts or a soft-boiled egg. That will get your metabolism revved up and you�ll burn more calories and be hungrier by lunch time than you would be if you�d skipped breakfast all together. There are lots of other methods for revving up your metabolism and we�ll touch on many of these methods in Part II of the program.

13. Emotional eating When ever we�re stressed, we seek out �comfort foods� that remind us of the foods our parents gave us when we did something especially good or when we skinned our knees or came home crying. In addition to playing havoc with our appetite, when we�re stressed, we seek out comfort foods that remind us of the foods our parents gave us whenever we did something good or when we skinned our knees, or came home crying. As a result of this childhood conditioning, we reach for ice cream and bags of chips and candy to console ourselves. This reaction to stress is called emotional eating. Emotional eating causes us to eat when we feel depressed, anxious, bored or lonely. Since we aren�t usually truly hungry (stomach hunger) when we eat emotionally, some experts call this �mouth hunger.� Question: Anybody remember what their mother gave them when they got hurt?In addition to playing havoc with our appetite, when we�re stressed, we seek out comfort foods that remind us of the foods our parents gave us whenever we did something good or when we skinned our knees, or came home crying. As a result of this childhood conditioning, we reach for ice cream and bags of chips and candy to console ourselves. This reaction to stress is called emotional eating. Emotional eating causes us to eat when we feel depressed, anxious, bored or lonely. Since we aren�t usually truly hungry (stomach hunger) when we eat emotionally, some experts call this �mouth hunger.� Question: Anybody remember what their mother gave them when they got hurt?

14. Emotional eating Most of us don�t realize how often we reward, console and cajole ourselves with food. One way to increase your awareness of this is by keeping a mood/food journal. Learning how to control emotional eating begins with awareness. Most of us don�t realize how often we reward, console and cajole ourselves with food. One way to increase your awareness of this is by keeping a mood/food journal. Take a look at the following handout. Across the top of the page you have six columns. The first column is day/time, Second column is a stress level. The third column is for tracking the kind of food you eat. Fourth column asks you where you were when you ate and the fifth column asks you who you were with or had last talked to, and the sixth column asks you to describe your mood. Distribute handout.Learning how to control emotional eating begins with awareness. Most of us don�t realize how often we reward, console and cajole ourselves with food. One way to increase your awareness of this is by keeping a mood/food journal. Take a look at the following handout. Across the top of the page you have six columns. The first column is day/time, Second column is a stress level. The third column is for tracking the kind of food you eat. Fourth column asks you where you were when you ate and the fifth column asks you who you were with or had last talked to, and the sixth column asks you to describe your mood. Distribute handout.

15. Keep a mood food journal Whenever you eat an un-planned snack or a meal make a note of when you ate, what you ate, where you ate, who you ate with, and how you were feeling at the time you ate. Whenever you eat an un-planned snack or a meal make a note of when you ate, what you ate, where you ate, who you ate with, and how you were feeling at the time you ate (in the appropriate columns). You don�t have to include planned meals like breakfast, lunch and dinner. But when you find yourself, snacking, grazing, or binging for no good reason, (in other words, when you�re eating emotionally) that�s when you want to make an entry. After you do this for a week, chances are you�ll find certain people, certain times of day, certain foods, and certain moods that will trigger your emotional eating. Whenever you eat an un-planned snack or a meal make a note of when you ate, what you ate, where you ate, who you ate with, and how you were feeling at the time you ate (in the appropriate columns). You don�t have to include planned meals like breakfast, lunch and dinner. But when you find yourself, snacking, grazing, or binging for no good reason, (in other words, when you�re eating emotionally) that�s when you want to make an entry. After you do this for a week, chances are you�ll find certain people, certain times of day, certain foods, and certain moods that will trigger your emotional eating.

16. Emotional eating quiz Do I eat when I come home from work? Do I eat when I get into an argument with a specific person? Do I eat at certain times of the day, or when I feel rushed? Do I eat standing up and/or right out of the package? I like to eat when I�m anxious, upset, lonely, or depressed. You may already have an idea of your emotional eating patterns. The following questions will help you understand exactly what these patterns might be. Eating emotionally is when you eat something to calm or nurture yourself � not when you sit down to a planned meal or snack. So (as you read the first question) if your normal pattern is to come home from work and eat dinner, that�s not emotional eating. But if you find you need to munch on something just to make yourself feel better � even when you�re not hungry � that is emotional eating. Questions: Do I eat (emotionally) when I come home from work? Do I eat (emotionally) when I�m bored? Do I eat (emotionally) when I get into an argument with a specific person? Do I eat (emotionally) at certain times of the day, or when I feel rushed? When I eat (emotionally) do I eat standing up and/or right out of the package? I like to eat ________ (a certain kind of food) when I�m anxious, upset, lonely, or depressed? If you don�t know the answers to these questions right now, keep a journal for a week and you will find out. If you do know the answers to these question � just your awareness alone can help bring about a change in your behavior. Optional Handout Emotional eating quiz.* You may already have an idea of your emotional eating patterns. The following questions will help you understand exactly what these patterns might be. Eating emotionally is when you eat something to calm or nurture yourself � not when you sit down to a planned meal or snack. So (as you read the first question) if your normal pattern is to come home from work and eat dinner, that�s not emotional eating. But if you find you need to munch on something just to make yourself feel better � even when you�re not hungry � that is emotional eating. Questions: Do I eat (emotionally) when I come home from work? Do I eat (emotionally) when I�m bored? Do I eat (emotionally) when I get into an argument with a specific person? Do I eat (emotionally) at certain times of the day, or when I feel rushed? When I eat (emotionally) do I eat standing up and/or right out of the package? I like to eat ________ (a certain kind of food) when I�m anxious, upset, lonely, or depressed? If you don�t know the answers to these questions right now, keep a journal for a week and you will find out. If you do know the answers to these question � just your awareness alone can help bring about a change in your behavior. Optional Handout Emotional eating quiz.*

17. Emotional eating alternatives For example, if you know you like to eat after a tough day, make a point of going out for a walk before heading to the kitchen. If there are specific people who drive you to eat emotionally, Call someone on the phone If you eat standing up or right out of the package, stop. For example, if you know you like to eat after a tough day at work, make a point of going out for a walk, or take a shower, or listen to some music right when you get home. DO NOT go to the kitchen until after you�ve reduced your stress levels a bit. If there are specific people who cause you to eat emotionally, have a counter-strategy ready to go: Call a friend, find something (or someone) to laugh about, or take a couple of deep breaths. If you eat standing up or right out of the package, stop. Never allow yourself to do this, especially while standing at the counter or in front of the fridge. Force yourself to sit down and serve yourself one portion (check the package for portion sizes) of the food you desire and put the package away before sitting down. If you want another serving, that�s OK, but you must repeat this process. The more you become aware of your emotional eating patterns, the more you can do to stop them, or at least limit them. For example, if you know you like to eat after a tough day at work, make a point of going out for a walk, or take a shower, or listen to some music right when you get home. DO NOT go to the kitchen until after you�ve reduced your stress levels a bit. If there are specific people who cause you to eat emotionally, have a counter-strategy ready to go: Call a friend, find something (or someone) to laugh about, or take a couple of deep breaths. If you eat standing up or right out of the package, stop. Never allow yourself to do this, especially while standing at the counter or in front of the fridge. Force yourself to sit down and serve yourself one portion (check the package for portion sizes) of the food you desire and put the package away before sitting down. If you want another serving, that�s OK, but you must repeat this process. The more you become aware of your emotional eating patterns, the more you can do to stop them, or at least limit them.

18. Self-medicating with food Research that indicates we reach for crunchy foods when we�re angry, sugary food when we�re depressed, soft, sweet foods when we�re anxious and salty foods when we�re stressed. When we eat emotionally we are self-medicating with food. Foods actually do affect our moods. And as we have seen, our moods affect what we eat. There�s even some research that indicates we reach for crunchy foods when we�re angry, sugary food when we�re depressed, soft, sweet foods when we�re anxious and salty foods when we�re stressed. What foods do you self-medicate with? Optional handout: Take a minute now and write down a list of five foods that you �self-medicate� with.* *At the bottom of emotional eating quiz handout. When we eat emotionally we are self-medicating with food. Foods actually do affect our moods. And as we have seen, our moods affect what we eat. There�s even some research that indicates we reach for crunchy foods when we�re angry, sugary food when we�re depressed, soft, sweet foods when we�re anxious and salty foods when we�re stressed. What foods do you self-medicate with? Optional handout: Take a minute now and write down a list of five foods that you �self-medicate� with.* *At the bottom of emotional eating quiz handout.

19. Self-medicating with carbs Sugary foods and simple carbs, like cakes, white bread and pasta are the most common foods used for self-medicating. These foods give us an instant lift � which is why we crave them when we�re stressed Sugary foods and simple carbs, like cupcakes, white bread and pasta are the most common foods used for self-medicating. And for good reason. These foods give us an instant lift � which is why we crave them when we�re stressed. The white flour and sugar in these foods are quickly converted into glucose in our blood stream (These foods have a high glycemic-load).* The quickness with which foods are converted into glucose is what makes them so alluring. But there is a price we pay for that quick lift. *How quickly foods are converted into glucose is measured by the glycemic index. The glycemic index (GI) has been used by diabetics for years to determine what foods they should or shouldn�t eat. Highly refined or processed foods like white bread, pasta, cakes and candy all are quickly converted into glucose and thus have a high GI rating. Whole foods, like whole grain breads and pastas, most fruits and vegetables have a comparatively low rating. Foods with a high GI# stress the digestive system. Foods with a low GI# do not. Sugary foods and simple carbs, like cupcakes, white bread and pasta are the most common foods used for self-medicating. And for good reason. These foods give us an instant lift � which is why we crave them when we�re stressed. The white flour and sugar in these foods are quickly converted into glucose in our blood stream (These foods have a high glycemic-load).* The quickness with which foods are converted into glucose is what makes them so alluring. But there is a price we pay for that quick lift. *How quickly foods are converted into glucose is measured by the glycemic index. The glycemic index (GI) has been used by diabetics for years to determine what foods they should or shouldn�t eat. Highly refined or processed foods like white bread, pasta, cakes and candy all are quickly converted into glucose and thus have a high GI rating. Whole foods, like whole grain breads and pastas, most fruits and vegetables have a comparatively low rating. Foods with a high GI# stress the digestive system. Foods with a low GI# do not.

20. Hypo-glycemia When the brain realizes that there is too much glucose in the bloodstream, (commonly referred to as a sugar-high) it releases insulin into the bloodstream which neutralizes the excess glucose. This reaction causes us to crave even more sugar and more carbs thus setting us up for another cycle of high and low. Hypo-glycemia. When the brain realizes that there is too much glucose in the bloodstream, (commonly referred to as a sugar-high) it instructs the pancreas to release insulin into the bloodstream which neutralizes the excess glucose. This reaction, a.k.a., hypo-glycemia, causes us to feel low and in turn causes us to crave even more sugar and more carbs thus setting us up for another cycle of high and low. This is stressful on the body in both the short term and long term. In the short term, it causes us to feel sluggish and tired. Usually within about two hours after eating foods made with white flour, or white sugar (the white poisons) we experience a low. Hypo-glycemia. When the brain realizes that there is too much glucose in the bloodstream, (commonly referred to as a sugar-high) it instructs the pancreas to release insulin into the bloodstream which neutralizes the excess glucose. This reaction, a.k.a., hypo-glycemia, causes us to feel low and in turn causes us to crave even more sugar and more carbs thus setting us up for another cycle of high and low. This is stressful on the body in both the short term and long term. In the short term, it causes us to feel sluggish and tired. Usually within about two hours after eating foods made with white flour, or white sugar (the white poisons) we experience a low.

21. Insulin resistance Eventually the body�s ability to break down the glucose becomes impaired. This is known as insulin resistance. And it�s a precursor to diabetes. Insulin resistance. This raising and lowering of blood sugar levels has long-term consequences as well: Eventually the body�s ability to break down the glucose is impaired. This is known as insulin resistance. And it�s a precursor to diabetes. Diabetes is one of the fastest growing illnesses in the United States today. Stress and dramatically increased sugar consumption* are certainly factors in the growth of this disease. *Sugar consumption, as well as the consumption of high-fructose corn syrup (the sweetener of choice in all soft drinks) has increased dramatically over the past 100 years. People consumed on average about 7 pounds of sugar a year in 1700. Today we eat about 150 pounds of sugar per person, per year. The use of high fructose corn syrup skyrocketed 4000% since it was first introduced into soft drinks in the 1960�s. Insulin resistance. This raising and lowering of blood sugar levels has long-term consequences as well: Eventually the body�s ability to break down the glucose is impaired. This is known as insulin resistance. And it�s a precursor to diabetes. Diabetes is one of the fastest growing illnesses in the United States today. Stress and dramatically increased sugar consumption* are certainly factors in the growth of this disease. *Sugar consumption, as well as the consumption of high-fructose corn syrup (the sweetener of choice in all soft drinks) has increased dramatically over the past 100 years. People consumed on average about 7 pounds of sugar a year in 1700. Today we eat about 150 pounds of sugar per person, per year. The use of high fructose corn syrup skyrocketed 4000% since it was first introduced into soft drinks in the 1960�s.

22. Emotional eating So when you find yourself craving sugary foods, or high carb foods like bagels and chips, it�s usually just an attempt to nurture yourself and to manage your stress. So when you find yourself craving sugary foods, or high-carb foods like bagels and chips, it�s usually just an attempt to nurture yourself and to manage your stress. But in the long run, by giving into these cravings, you are causing more stress on your body. And creating a vicious cycle where you need more and more of these sugary, high-fat junk foods to moderate the lows that were actually caused by the foods you ate hours before. So the key to avoid this cycle of highs and lows initiated by emotional eating, is to find other ways to nurture yourself that either don�t involve eating, or if they do, involve eating foods (with a low glycemic-load) that are good for you. Question: Anybody have any ideas for healthy ways to nurture yourself?So when you find yourself craving sugary foods, or high-carb foods like bagels and chips, it�s usually just an attempt to nurture yourself and to manage your stress. But in the long run, by giving into these cravings, you are causing more stress on your body. And creating a vicious cycle where you need more and more of these sugary, high-fat junk foods to moderate the lows that were actually caused by the foods you ate hours before. So the key to avoid this cycle of highs and lows initiated by emotional eating, is to find other ways to nurture yourself that either don�t involve eating, or if they do, involve eating foods (with a low glycemic-load) that are good for you. Question: Anybody have any ideas for healthy ways to nurture yourself?

23. Other ways to nurture yourself Go for a short walk. Listen to your favorite song. Read for 15 minutes. Take a shower. Play a video game. Garden. Talk to a friend on the phone Here�s a list of things you can do when you feel like emotional eating: Go for a short walk. Listen to your favorite song and sing along. Read for 15 minutes. Take a shower. Play a video game. (You�re less likely to eat playing a video game then watching TV because your hands are occupied.) Garden. Talk to a friend on the phone. Make your own list and post it on your fridge. Optional Exercise: Choose a song you think your audience will really like and encourage them to sing along. Here�s a list of things you can do when you feel like emotional eating: Go for a short walk. Listen to your favorite song and sing along. Read for 15 minutes. Take a shower. Play a video game. (You�re less likely to eat playing a video game then watching TV because your hands are occupied.) Garden. Talk to a friend on the phone. Make your own list and post it on your fridge. Optional Exercise: Choose a song you think your audience will really like and encourage them to sing along.

24. Healthy snacks Carrot Sticks, celery sticks, grapes, apple slices, a handful of nuts, or a bowl of vegetable soup. Or try drinking an eight ounce glass of water before you eat anything. Here is a list of the things you can safely snack on when you feel like eating emotionally: Carrot Sticks, celery sticks, grapes, apple slices, watermelon chunks, cantaloupe pieces, a handful of nuts, or a bowl of vegetable soup. Or try drinking a an eight ounce glass of water before you eat anything. Remember, emotional eating is just an attempt to manage your stress. So figure out a better way to manage your stress and you�ll be on your way to figuring out a better way to manage your waistline. Here is a list of the things you can safely snack on when you feel like eating emotionally: Carrot Sticks, celery sticks, grapes, apple slices, watermelon chunks, cantaloupe pieces, a handful of nuts, or a bowl of vegetable soup. Or try drinking a an eight ounce glass of water before you eat anything. Remember, emotional eating is just an attempt to manage your stress. So figure out a better way to manage your stress and you�ll be on your way to figuring out a better way to manage your waistline.

25. Rewards other than food Try taking yourself out to the movies, or buying a good book, or subscribing to your favorite magazine. Some people put money in a jar as a reward for good behavior, and then buy themselves something good when the jar is full. If you often reward yourself with a meal out, or a snack, for doing some hard work or accomplishing some tough objective, get in the habit of giving yourself some other form of reward. Try taking yourself out to the movies, or buying a good book, or picking up a copy of your favorite magazine. Some people put money in a jar as a reward for good behavior, and then buy themselves something good when the jar is full.If you often reward yourself with a meal out, or a snack, for doing some hard work or accomplishing some tough objective, get in the habit of giving yourself some other form of reward. Try taking yourself out to the movies, or buying a good book, or picking up a copy of your favorite magazine. Some people put money in a jar as a reward for good behavior, and then buy themselves something good when the jar is full.

26. Stomach vs. mouth hunger Emotional eating is driven by mouth hunger. Spend a non-working day where you eat as often as you like, but only in response to stomach hunger. Wait till you are sure you are experiencing stomach hunger and then eat a light meal within fifteen minutes. And finally, get to know what stomach hunger feels like. Emotional eating is driven by mouth hunger. Spend a non-working day where you eat as often as you like, but only in response to stomach hunger. Wait till you are sure you are experiencing stomach hunger and then eat a light meal within fifteen minutes. If you can get in the habit of always responding to stomach hunger, chances are, over time, you will revert back to your natural weight.* *Most people gain on average, 10-20 pounds as adults, when there lives become less active. So it�s a good chance that the weight you were when you were 21 is your natural weight. And finally, get to know what stomach hunger feels like. Emotional eating is driven by mouth hunger. Spend a non-working day where you eat as often as you like, but only in response to stomach hunger. Wait till you are sure you are experiencing stomach hunger and then eat a light meal within fifteen minutes. If you can get in the habit of always responding to stomach hunger, chances are, over time, you will revert back to your natural weight.* *Most people gain on average, 10-20 pounds as adults, when there lives become less active. So it�s a good chance that the weight you were when you were 21 is your natural weight.

27. Part II:Permanent lifestyle change Choose from a variety of lifestyle changes that include raising your metabolism, counting calories, avoiding liquid calories, eating whole foods, getting enough sleep, drinking plenty of water, and of course practicing some form of stress management on a daily basis Part II As we said at the outset, this is not a program about dieting. In fact, many experts now agree that since the vast majority of dieters put back the weight they lose and more, dieting may do more harm than good. The key to managing your weight is to make permanent lifestyle changes that will bring about a healthy new you. The more lifestyle changes you incorporate, the more likely your body will return to the weight you were meant to be.* And you can choose from a variety of lifestyle changes that include raising your metabolism, counting calories, avoiding liquid calories, eating whole foods, getting enough sleep, drinking plenty of water, and of course practicing some form of stress management on a daily basis. *See previous slide; the weight you were at age 21. Part II As we said at the outset, this is not a program about dieting. In fact, many experts now agree that since the vast majority of dieters put back the weight they lose and more, dieting may do more harm than good. The key to managing your weight is to make permanent lifestyle changes that will bring about a healthy new you. The more lifestyle changes you incorporate, the more likely your body will return to the weight you were meant to be.* And you can choose from a variety of lifestyle changes that include raising your metabolism, counting calories, avoiding liquid calories, eating whole foods, getting enough sleep, drinking plenty of water, and of course practicing some form of stress management on a daily basis. *See previous slide; the weight you were at age 21.

28. Raising metabolism Every pound of muscle burns between 35 to 50 calories a day where as every pound of fat burns only 2 calories a day. Raising your metabolism. Drinking green tea has been shown to raise metabolism, and may be one reason why the Japanese (who drink it every day) don�t have an obesity epidemic. Another great way to raise metabolism is by doing just a little bit of strength training every day. For example, just five minutes a day, can put back the muscle on your body that naturally diminishes with aging. Every pound of muscle burns between 35 to 50 calories a day where as every pound of fat burns only 2 calories a day. As we get older and more sedentary, muscle tissue is replaced by fat tissue. (This also may be the result of yo-yo dieting.) There are lots of different things you can do to increase your muscle tone. Anyone here do any strength training? What kinds of exercises do you do? (This is a good chance to find some good ideas for how people incorporate this into their daily schedule.) Strength-training consists of: Free weights, like barbells and dumbbells. Push-ups and pull-ups. Resistance bands. Weight machines. Raising your metabolism. Drinking green tea has been shown to raise metabolism, and may be one reason why the Japanese (who drink it every day) don�t have an obesity epidemic. Another great way to raise metabolism is by doing just a little bit of strength training every day. For example, just five minutes a day, can put back the muscle on your body that naturally diminishes with aging. Every pound of muscle burns between 35 to 50 calories a day where as every pound of fat burns only 2 calories a day. As we get older and more sedentary, muscle tissue is replaced by fat tissue. (This also may be the result of yo-yo dieting.) There are lots of different things you can do to increase your muscle tone. Anyone here do any strength training? What kinds of exercises do you do? (This is a good chance to find some good ideas for how people incorporate this into their daily schedule.) Strength-training consists of: Free weights, like barbells and dumbbells. Push-ups and pull-ups. Resistance bands. Weight machines.

29. Counting calories The key to maintaining a healthy weight is to balance the calories you consume with the calories you burn. Multiply your current weight times 10 if you�re a woman and 11 if you�re a man to get an approximate idea of the number of calories you burn in a day. Counting Calories. All behavioral change starts with awareness � and there is nothing that will make you more aware of what you eat than keeping track of the calories you consume for a week. For example, when you find out that a bagel you�ve been eating every day, has over 500 calories or that a large milk shake you occasionally have at lunch has over 1000, you may decide to pass on these items in the future. The key to maintaining a healthy weight is to balance the calories you consume with the calories you burn. Multiply your current weight times 10 if you�re a woman and 11 if you�re a man to get an approximate idea of the number of calories you burn in a day. Hint: To help you count calories, you�ll need a calorie counting book and a food scale. There are websites that will help you count calories and all chain restaurants have websites where you can look up the calorie count for your favorite fast food items. Counting Calories. All behavioral change starts with awareness � and there is nothing that will make you more aware of what you eat than keeping track of the calories you consume for a week. For example, when you find out that a bagel you�ve been eating every day, has over 500 calories or that a large milk shake you occasionally have at lunch has over 1000, you may decide to pass on these items in the future. The key to maintaining a healthy weight is to balance the calories you consume with the calories you burn. Multiply your current weight times 10 if you�re a woman and 11 if you�re a man to get an approximate idea of the number of calories you burn in a day. Hint: To help you count calories, you�ll need a calorie counting book and a food scale. There are websites that will help you count calories and all chain restaurants have websites where you can look up the calorie count for your favorite fast food items.

30. Eat whole foods Whole foods are foods still in their original state � or close to it. The way they grow on the farm. Fruits, vegetables and whole grains that you can actually see in the breads, cereals and baked goods you eat. Eat whole foods like salads and vegetables that fill you up without the calorie impact of most sugary, salty processed foods. Whole foods are foods still in their original state � or close to it. The way they grow on the farm. Fruits, vegetables and whole grains that you can actually see in the breads, cereals and baked goods you eat. These foods fill you up without leaving you craving more when you�re done. If you eat a great-tasting apple, you feel pleasantly full afterwards and you don�t crave another one. When you eat junk food, it doesn�t satisfy you in this way. You always want more.Eat whole foods like salads and vegetables that fill you up without the calorie impact of most sugary, salty processed foods. Whole foods are foods still in their original state � or close to it. The way they grow on the farm. Fruits, vegetables and whole grains that you can actually see in the breads, cereals and baked goods you eat. These foods fill you up without leaving you craving more when you�re done. If you eat a great-tasting apple, you feel pleasantly full afterwards and you don�t crave another one. When you eat junk food, it doesn�t satisfy you in this way. You always want more.

31. Reducing liquid calories Studies show, that in the average American diet, 22% of total calories come from the sodas, juices, and alcoholic beverages you consume. Since you can always opt to drink water, which has 0 calories, this is a huge opportunity for savings Eliminating liquid calories. Studies show, that in the average American diet, 22% of total calories come from the sodas, juices, and alcoholic beverages you consume. Since you can always opt to drink water, which has 0 calories, this is a huge opportunity for savings. Just to give you an idea about the potential savings, think about this: Eliminate just one can of Coke a day from your diet and you�ll eliminate 15 pounds of excess weight per year, assuming all other calorie intake remains the same. This is the kind of permanent change you can make to your diet that can make a huge difference over time. Eliminating liquid calories. Studies show, that in the average American diet, 22% of total calories come from the sodas, juices, and alcoholic beverages you consume. Since you can always opt to drink water, which has 0 calories, this is a huge opportunity for savings. Just to give you an idea about the potential savings, think about this: Eliminate just one can of Coke a day from your diet and you�ll eliminate 15 pounds of excess weight per year, assuming all other calorie intake remains the same. This is the kind of permanent change you can make to your diet that can make a huge difference over time.

32. Drink plenty of water Drinking water is good for you and when you drink eight glasses a day, you will be much less likely to eat emotionally, because the water gives you a sense of fullness. Drink plenty of water. Drink eight, 8-ounce glasses of water per day. Carry around the type of water bottle you can suck on. You�ll be surprised how comforting this can be when you feel stressed. Drink to your heart�s content with absolutely no negative health consequences. Drinking water is good for you and when you drink eight glasses of day, you will be much less likely to eat emotionally, because the water gives you a sense of fullness. And some people confuse thirst for hunger so you�ll avoid this potential trap as well. Drink plenty of water. Drink eight, 8-ounce glasses of water per day. Carry around the type of water bottle you can suck on. You�ll be surprised how comforting this can be when you feel stressed. Drink to your heart�s content with absolutely no negative health consequences. Drinking water is good for you and when you drink eight glasses of day, you will be much less likely to eat emotionally, because the water gives you a sense of fullness. And some people confuse thirst for hunger so you�ll avoid this potential trap as well.

33. Sleep 7-8 hours per night Anything less than seven hours a night is going to make you vulnerable to problems with anxiety, depression, fatigue, stress and will raise the likelihood of emotional eating. Sleep 7-8 hours per night. And finally, be sure to get enough sleep. If you get fewer than seven hours of sleep a night on average, you are officially sleep deprived, no matter how long you�ve been getting by on less. To more fully understand the stress-reducing benefit of a good night�s sleep, give your body this self-test. The next time you sleep eight hours, notice how relaxed you feel when you get up. (Assuming you haven�t overslept on a workday.) Also notice how this sense of relaxation continues on through the morning. Anything less than seven hours a night is going to make you vulnerable to problems with anxiety, depression, fatigue and stress. And will increase the likelihood of emotional eating. Here is another interesting nutrition note: Tart cherries contain melatonin, the nutrient that plays an important role in promoting healthy sleep patterns. Some research suggests that a handful of tart cherries an hour before going to bed may help you sleep more sweetly. Sleep 7-8 hours per night. And finally, be sure to get enough sleep. If you get fewer than seven hours of sleep a night on average, you are officially sleep deprived, no matter how long you�ve been getting by on less. To more fully understand the stress-reducing benefit of a good night�s sleep, give your body this self-test. The next time you sleep eight hours, notice how relaxed you feel when you get up. (Assuming you haven�t overslept on a workday.) Also notice how this sense of relaxation continues on through the morning. Anything less than seven hours a night is going to make you vulnerable to problems with anxiety, depression, fatigue and stress. And will increase the likelihood of emotional eating. Here is another interesting nutrition note: Tart cherries contain melatonin, the nutrient that plays an important role in promoting healthy sleep patterns. Some research suggests that a handful of tart cherries an hour before going to bed may help you sleep more sweetly.

34. 5 methods for reducing stress Exercise Deep breathing Progressive muscle relaxation Yoga Meditation Practice stress Management. Here are the five most commonly used methods for reducing stress: Exercise Deep breathing Progressive muscle relaxation Yoga Meditation With the exception of exercising, all these activities bring about the relaxation response, which is the polar opposite of the fight or flight response. Let�s look at each one of these activities in more detail. Practice stress Management. Here are the five most commonly used methods for reducing stress: Exercise Deep breathing Progressive muscle relaxation Yoga Meditation With the exception of exercising, all these activities bring about the relaxation response, which is the polar opposite of the fight or flight response. Let�s look at each one of these activities in more detail.

35. Exercise Regular exercise helps lower stress, burn calories, decrease the chances of heart attack, diabetes, stroke and certain cancers. If all the benefits of exercise were available in pill-form, everyone would take it. Exercise is a crucial part of the stress-free diet. By releasing the feel-good chemical, endorphins, your body gets an almost instantaneous lift. Regular exercise helps lower stress, burn calories, decrease the chances of heart disease, diabetes, stroke and certain cancers. If all the benefits of exercise were available in pill-form, everyone would take it. The surgeon general recommends a half-hour of light exercise per day on most days. Light exercise is usually defined as walking, but can also include household chores such as gardening, vacuuming, mowing the lawn as well as fun activities like bowling, ping pong, dancing and volleyball. FYI: Studies show: people who take up dieting and exercise, are much more likely to keep the weight off than those who just diet. Exercise is a crucial part of the stress-free diet. By releasing the feel-good chemical, endorphins, your body gets an almost instantaneous lift. Regular exercise helps lower stress, burn calories, decrease the chances of heart disease, diabetes, stroke and certain cancers. If all the benefits of exercise were available in pill-form, everyone would take it. The surgeon general recommends a half-hour of light exercise per day on most days. Light exercise is usually defined as walking, but can also include household chores such as gardening, vacuuming, mowing the lawn as well as fun activities like bowling, ping pong, dancing and volleyball. FYI: Studies show: people who take up dieting and exercise, are much more likely to keep the weight off than those who just diet.

36. Deep breathing Deep breathing slows the heart rate, increases oxygen consumption and lowers stress. Deep breathing is so simple you can learn it right now. Hold one hand over your belly button. Feel your hand rise as you breathe in deeply. And feel your hand fall as you breathe out. Deep breathing slows the heart rate, increases oxygen consumption and lowers stress. Try it yourself. Breath in deeply. Hold it. And breath out. And again, breathe in deeply. Hold it. And breathe out. How did that feel? Anyone have any comments?Deep breathing is so simple you can learn it right now. Hold one hand over your belly button. Feel your hand rise as you breathe in deeply. And feel your hand fall as you breathe out. Deep breathing slows the heart rate, increases oxygen consumption and lowers stress. Try it yourself. Breath in deeply. Hold it. And breath out. And again, breathe in deeply. Hold it. And breathe out. How did that feel? Anyone have any comments?

37. Progressive muscle relaxation Progressive muscle relaxation involves tensing muscles and then relaxing them, one muscle group at a time. Start at the top of your body and move down. Progressive muscle relaxation involves tensing muscles and then relaxing them, one muscle group at a time. You can try it right now. Start at your head and move down. Close your eyes, clench your jaw, scrunch your face into the tightest frown you can make, hold that tension for a moment, and then, let it relax. Move down to your shoulders. Raise your shoulders up to your ears, make a fist with each hand, close your eyes again, and tighten all the muscles in your abdomen and upper back. Hold it for a moment and then let it relax. Next move down to your legs. Press your feet into the floor or hold your legs out straight. Close your eyes, tighten all the muscles in your legs, feet and buttocks, hold it for a moment, and then, let them relax. Notice for a moment the feeling of warmth and relaxation that is coming on all over your body. This is exactly what progressive relaxation can do for you any time you use it. You can relax your whole body in just a couple of minutes or, you can focus on specific parts of the body, one muscle group at a time, and take all the time you wish. How did that feel? Anyone have any comments? Progressive muscle relaxation involves tensing muscles and then relaxing them, one muscle group at a time. You can try it right now. Start at your head and move down. Close your eyes, clench your jaw, scrunch your face into the tightest frown you can make, hold that tension for a moment, and then, let it relax. Move down to your shoulders. Raise your shoulders up to your ears, make a fist with each hand, close your eyes again, and tighten all the muscles in your abdomen and upper back. Hold it for a moment and then let it relax. Next move down to your legs. Press your feet into the floor or hold your legs out straight. Close your eyes, tighten all the muscles in your legs, feet and buttocks, hold it for a moment, and then, let them relax. Notice for a moment the feeling of warmth and relaxation that is coming on all over your body. This is exactly what progressive relaxation can do for you any time you use it. You can relax your whole body in just a couple of minutes or, you can focus on specific parts of the body, one muscle group at a time, and take all the time you wish. How did that feel? Anyone have any comments?

38. Yoga Yoga means union of mind and body. Yoga combines meditation, breathing and stretching all into one practice. You can get a simple idea of how yoga works right in your chair. Yoga means union; the union of mind and body. Yoga combines meditation, breathing and stretching all into one practice. You can get a simple idea of how yoga works right in your chair. As you take a deep breath in, reach around to your right side and grab the arm or the back of your chair and pull your self around, so you are looking behind you as far to the right as possible (while your lower body remains facing forward). Feel the twist in your spine as you breathe out. Breathe in again and see if you can twist to the side just a little more (looking even further to the right if you can). Hold it and now breathe out as you return to center. Now try the same thing on the left side. Breathe in as you reach around looking behind you as far to the left as possible. You�ll know you are doing this right if you feel the twist in your spine. And breathe out while you hold the twist. Breathe in again as you twist just a little bit more (looking even further to the left if you can). And breathe out as you return back to center. Now breathe in again and raise your arms as high as you can so that they�re parallel above your head. Reach just a little higher, so you feel your back and spine stretching out as well. Breathe out as you lean both arms (keeping them parallel) over to the right. Breath in again as you return to center. Now breathe out as you lean over to the left. And breathe out as you return to center. Lower your arms and close your eyes for a moment. Notice any relaxation or warmth coming on as you breathe deeply. How did that feel? Anyone have any comments? Yoga means union; the union of mind and body. Yoga combines meditation, breathing and stretching all into one practice. You can get a simple idea of how yoga works right in your chair. As you take a deep breath in, reach around to your right side and grab the arm or the back of your chair and pull your self around, so you are looking behind you as far to the right as possible (while your lower body remains facing forward). Feel the twist in your spine as you breathe out. Breathe in again and see if you can twist to the side just a little more (looking even further to the right if you can). Hold it and now breathe out as you return to center. Now try the same thing on the left side. Breathe in as you reach around looking behind you as far to the left as possible. You�ll know you are doing this right if you feel the twist in your spine. And breathe out while you hold the twist. Breathe in again as you twist just a little bit more (looking even further to the left if you can). And breathe out as you return back to center. Now breathe in again and raise your arms as high as you can so that they�re parallel above your head. Reach just a little higher, so you feel your back and spine stretching out as well. Breathe out as you lean both arms (keeping them parallel) over to the right. Breath in again as you return to center. Now breathe out as you lean over to the left. And breathe out as you return to center. Lower your arms and close your eyes for a moment. Notice any relaxation or warmth coming on as you breathe deeply. How did that feel? Anyone have any comments?

39. Meditation Meditation requires attention, patience and practice. The goal in mediation is to calm the body by focusing the mind on a single word or phrase you repeat silently to yourself. Usually people meditate with their eyes closed and allow 15-20 minutes for doing so. Meditation requires attention, patience and practice. The goal in mediation is to calm the body by focusing the mind on a single word or phrase you repeat silently to yourself. You don�t need to sit in a special position to meditate, you just need to keep your back straight. Usually people meditate with their eyes closed and allow 15-20 minutes for doing so. We can try a shorter version right now, just to give you the feeling for how it works. Put your hands in your lap, put both feet on the floor, close your eyes and focus in on your breathing. (Gradually slow the pace or your reading.) Notice your own breathing� Now focus on the words: �Breathing in relaxation�and breathing out tension.� Say: breathing in relaxation, silently to yourself as you breathe in. And say: breathing out tension, as you breathe out. �Breathing in relaxation. Breathing out tension.� Continue now on your own just focusing on the words: �Breathing in relaxation. Breathing out tension.� (Let some time pass.) And if you find your mind wandering, just bring it back to the phrase: �Breathing in relaxation. Breathing out tension.� (Let some more time pass.) Now bring your attention back to the room. Take a few more deep breaths. And then open your eyes. How did that feel? Anyone have any comments? Meditation requires attention, patience and practice. The goal in mediation is to calm the body by focusing the mind on a single word or phrase you repeat silently to yourself. You don�t need to sit in a special position to meditate, you just need to keep your back straight. Usually people meditate with their eyes closed and allow 15-20 minutes for doing so. We can try a shorter version right now, just to give you the feeling for how it works. Put your hands in your lap, put both feet on the floor, close your eyes and focus in on your breathing. (Gradually slow the pace or your reading.) Notice your own breathing� Now focus on the words: �Breathing in relaxation�and breathing out tension.� Say: breathing in relaxation, silently to yourself as you breathe in. And say: breathing out tension, as you breathe out. �Breathing in relaxation. Breathing out tension.� Continue now on your own just focusing on the words: �Breathing in relaxation. Breathing out tension.� (Let some time pass.) And if you find your mind wandering, just bring it back to the phrase: �Breathing in relaxation. Breathing out tension.� (Let some more time pass.) Now bring your attention back to the room. Take a few more deep breaths. And then open your eyes. How did that feel? Anyone have any comments?

40. Give yourself a break Behavioral change is a gradual process of two steps forward and one step back. If you fall off the wagon of behavioral change, brush yourself off, FORGIVE YOURSELF, and get right back on that wagon, no matter how badly you may have been bruised by the fall. And finally give yourself a break. Behavioral change is a gradual process which often involves taking two steps forward and one step back. If you fall off the wagon of behavioral change, brush yourself off, FORGIVE YOURSELF, and get right back on that wagon, no matter how badly you may have been bruised by the fall. No one ever makes a straight line to the changed person they want to become. Keep this in mind as you set your goals and you will be much more likely to reach them. And finally give yourself a break. Behavioral change is a gradual process which often involves taking two steps forward and one step back. If you fall off the wagon of behavioral change, brush yourself off, FORGIVE YOURSELF, and get right back on that wagon, no matter how badly you may have been bruised by the fall. No one ever makes a straight line to the changed person they want to become. Keep this in mind as you set your goals and you will be much more likely to reach them.