Introducing My WRAP Around Food Dawn Heffernan COPELAND CENTRE - - PowerPoint PPT Presentation
Introducing My WRAP Around Food Dawn Heffernan COPELAND CENTRE MEMBERSHIP Before we start, if you are using or viewing this presentation please take the time to join the Copeland Centre. The valuable work they do needs your support
My WRAP Around Food
Dawn Heffernan
Introducing…
COPELAND CENTRE MEMBERSHIP
this presentation please take the time to join the Copeland Centre.
to continue and grow.
relationship with food
healthy body weight
eating habits with no sense of shame
approach food, if it is a problem for you
Aims of this Workshop
This was me…
Dear Friends,
During my first manic episode, when I was 18, and on heavy anti-psychotics, living with my parents, I put on 50 pounds in just 3 months ballooning from 110 to 160 pounds… It took me two years to lose that weight. I did so at University. The medication didn’t help but I ate my way there too. It went on SO quickly – taking it Off was neither easy NOR fast!
Dawn
My wonderful and healthy husband
Extracts from my Copeland Depression Workbook re food
04/22/00 Try cutting out sugar from diet for two weeks and actually fill out the chart in the book. (I didn’t!) 02/5/01 Reduce to two cups coffee per day then one, replace with green/herbal tea(I didn’t and I was a diet coke junkie!) 04/04/2002 Feeling out of control with my eating junk… March 2005 Problematic Situation: Feel fat, overweight, jeans tight. Keep losing and gaining 7lbs, getting yeast infections. Effect of this on your life and the way you feel: Makes me feel ugly, unsexy, not in control. Snacking stops me eating proper meals. Yeast infection a pain, poor role model for my kids. Strategies that might help: Get exercising. Eat three meals a day. Stop moaning and just “DO” it. Cut down on sugar and caffeine in diet. (I didn’t) 07/24/2005 leaving job so kids at school gave me loads of boxes of chocolates. Ate them all, felt really sick but couldn’t stop. Next day my mum said “What’s wrong you look terrible”. I was grey, lethargic, and puffy faced and bloated. 09/13/06 Lifelong sugar junkie – need to explore this… (I didn’t) 11/10/06 Problematic Situation: Picking at food, not eating properly Effects: No idea what I’ve eaten, always eating but never hungry, don’t eat meals. Strategies: Use 5 meals a day plan, stick to it but don’t throw it out the window if one day goes wrong (did it briefly felt better good but then stopped)
My empty nest and my new rules…
My journal entries these days make for better reading…
November 2009 Committed to life-style changes to do with diet, using Dr. Billings help to stop abusing my body with inappropriate food. January 2010 It is so liberating not to think about food the way I used to. Feel clearer headed and more focused. I’m stepping up and really living it. Wow. April 2010 Realized I’ve had 4 big bars of chocolate in the pantry for ages that’s amazing. November 2010 When I eat right I feel so much better/positive/confident. Nearly a year of eating three meals a day, want to keep it up forever. Actually don’t crave the junk anymore July 2011 Realize good food/nutrition is an inherent part of physical and mental health. I am the living proof.
Myths around food and weight problems..e.g.
Overeaters are lazy and greedy with no willpower. Overeaters are weak and pathetic and have no self- control.
Being thin or slim indicates a healthy balanced attitude to food and good health in general.
Another Myth…
WRAP Around Food Wellness…what does that look like? I did not know what a well me around food would look like – I had never experienced it. So I imagined it and now I live it…
A well Dawn…
foods which are high in fat and sugar.
day.
great angst if she slip up.
because she realizes she doesn’t want or need it.
Your WRAP Around Food Daily Maintenance Plan should be kept simple and will develop from the understanding of why your eating has become problematical:
Shop for and plan meals ahead Some form of exercise most days 3 meals a day at appropriate times Limit your intake of caffeine & alcohol Avoid grazing or snacking between
meals
Take a vitamin and mineral
supplement daily
Do keep a food diary & also record
your feelings
Eat a wide range of food, don’t obsess
A glass of water first thing in the
morning and drink water throughout the day
My Triggers Around Food
Dawn’s Triggers & Action Plan
Triggers:
Exhaustion/tiredness Emotional reactions; Anger/Stress/Frustration Skipping/Forgetting a meal Eating very rich food as this sets up cravings Dehydration Being at parents’ house Boredom/Loneliness Drinking alcohol on an empty stomach Shopping when hungry Not making enough time to eat Not having quality food in the house Eating on the go without having planned ahead
Action Plan:
Drink water & go to bed – it’s OK Diversionary activities – if it is the evening and you are bored – find a distraction e.g. piano Ditch the rich, creamy food you struggle to digest – plain & simple feels better Drink water during the day Be prepared Do something - anything Don’t..and be mindful of amount Don’t… Make the time – no excuses… Plan ahead and keep freezer stocked Plan ahead and carry healthy snack
My Early Warning Signs Around Food…
My Early Warning Signs Action Plan
5 days
slice of cake/pudding eat it with others.
pause when eating for 60sec, bringing awareness to what you are doing.
right
if it makes you uncomfortable
When things are breaking down…
If there have been more than 10 days of not eating properly and you are slipping
And my Action Plan…
Plan out meals for a week and go and shop for food - Exercise - Be really strict about not snacking - Book an appointment with Dr Billings - Look at mental health Wrap; focus on what’s happening emotionally, what’s my internal dialogue?
My Fears Around my Food WRAP
What if I get hungry between meals? What is a reasonable Portion? How will I know how much to eat? What if I eat 3 meals a day and snack, won’t I become enormous? What will motivate me to keep it up? What if I get bored?
What does personal responsibility mean to you? I know my eating has a direct impact on my mental health. What about you?
What I would like you to take away with you today…“Making dietary changes is not easy. It certainly
requires changes in habits that have developed over a lifetime”. I cannot live a Wrap if I am eating badly. It does get easier and easier…I promise!
Increase awareness of what, why and how much you are eating to reduce so called “eating amnesia” Most of us underestimate the number of calories we eat, especially outside the home
My Food Diary Format…
it works for me…
Recording what you eat, when you eat and how it makes you feel is the easiest way to explore and control your food intake. Remember, you don’t have to be super strict, be gentle with yourself.
Wellness tools: FOOD WRAP SPECIFIC
Thank you for listening…
If you would like to keep in touch or share your WRAP Around Food Experiences with me then please email me at dawn@southcoastwrap.co.uk