April 2006
What Is Normal Eating?
Normal Eating is…
Going to the table hungry and eating until you are satisfied.
Being able to use some moderate constraint in your food selection to
get nutritious food, but not being so restrictive that you miss out on
pleasurable food.
Giving yourself permission to eat sometimes because you are happy, sad,
bored, or just because it feels good.
Eating three meals a day, most of the time, but it can also be choosing
to graze or have snacks throughout the day.
Leaving some cookies on the plate because you know you can have some again
tomorrow, or eating more cookies now because they taste great when they
are freshly baked.
Overeating at times and wishing you had more.
Trusting your body to make up for your mistakes in eating
Realizing that eating takes up some of your time and attention, but keeps
its place as only one important area of you life.
In short, normal eating is flexible; it varies in response to your schedule, your hunger, your emotions, and your proximity to food.
Adapted from the book: Secrets of Feeding a Healthy Family by Ellyn Satter
www.ellynsatter.com.
Mastery Over Emotional Eating
How to Have Your Cake and Eat It TooOur relationship with food is inherently private, personal, and complicated. Powerful factors such as marketing, body image, early learning, our emotions, and stressful events, can leave us feeling prey to eating in ways that we’re not comfortable with. Many people describe frustration in trying to address not what they’re eating, but why they’re eating. This 5-part workshop will help you to identify your own factors, and give you practical strategies for fuelling your body and soul with joy and confidence.
Workshop Dates: Thursday Evenings 6:30 to 9:00 pm:
May 25th, June 1st, June 8th, June 15th, and a follow up July 13th 2006.
(Registration Deadline: Friday May 19th, 2006)
Cost: Check your insurance to see if you are covered for psychology services $495 plus gst/person (includes 12.5 hrs workshop time & 40-page workbook)
Location: Health Stand Nutrition Consulting Inc. 1325a – 9th Avenue SE Calgary, AB (Inglewood)
Contact: Health Stand Nutrition Consulting Inc.
Phone: (403) 262-3466 or Email info@healthstandnutrition.com
Workshop Overview: The first step in changing your relationship with food is to increase your awareness of the many factors influencing that relationship. Significant time will be spent in this course examining how our food choices are affected by three main factors: our environment, our biology, and our learning. For instance, how does the availability and the marketing of food, affect your food choices? What difference does it make if you skip a meal or go on a fad diet? What did your culture teach you about eating? How does body image affect your relationship with food? The remainder of the course is devoted to providing you with practical strategies to incorporate into your life. These strategies require patience and practice.
The workbook provided in the course contains several writing exercises to complete at home as you work towards mastering these skills. This workshop is spread over 4 weeks to allow you to get support and feedback as you try the various techniques. The fifth session is a follow-up 2-3 weeks after the completion of the course, to share strategies, successes, and ongoing challenges. And finally, how do you fuel your soul without money or food? Find out how, and share your experiences, as you learn to make different choices in your relationship with food, and in your relationship with your body.
About Dr. Colleen Cannon: Colleen holds a Ph.D. in clinical psychology from Queen’s University. Colleen’s work in health psychology focuses on how thoughts, feelings and behavior influence health and well-being. She has extensive experience with conditions such as diabetes, hypertension, pain, and coronary artery disease. Colleen has many years of experience developing and facilitating workshops for client groups, and her style is consistently described as relaxed but professional, practical but thought-provoking. Colleen has taken an active leadership role in various health care settings, training other health care providers, supervising Ph.D. students and interns, and presenting at national conferences. She is currently a co-investigator with faculty at the University of Calgary studying the effectiveness of a workshop series called Food and Mood that she initiated and co-developed. Colleen also has years of experience working with clients in a broad range of mental health areas including: depression; anxiety; and the effects of trauma. She is registered with the College of Alberta Psychologists, and is a member of the Academy for Eating Disorders. Visit www.colleencannon.com.
Recipe of the Month:
Lasting Lunch Bean SaladThe fiber and protein from this vegetarian salad will keep you sustained all afternoon!
What You Need:
1 can (19 oz. or 540 ml) black beans or your favorite beans, drained
& rinsed
1/2 cup frozen corn kernels, cooked & cooled
1/2 cup grape tomatoes
2 green onions, diced
1 red/yellow/orange pepper, diced
Dressing:
2 tbsp. Olive oil
3 tbsp. Vinegar
1/8 tsp. Dry mustard powder
1 Clove garlic minced
1/2 tsp. Sugar
Pepper & salt to taste
You can also use your own favorite bottled vinaigrette dressing instead
as a time saver.
How You Prepare:
Prepare dressing. Place all the
ingredients in a bowl. Stir in dressing.
Makes 4 servings
Per Serving:
Calories 296
Carbohydrates 50 g
Protein 13 g
Fat 8 g
Dietary Fiber 11 g