Explore the Science Behind Mindful Practices, Food and Exercise: Boot camps, dieting and relying on willpower are all detours – not the short cuts we hope they will be – on the path toward achieving a healthy weight. So the question becomes, if these approaches don’t work – what does?! This presentation will explore the science behind mindful practices, food and exercise, and why they are key for managing a healthy weight. To watch the 45 minute webinar accompanying this presentation, visit: http://www.fitwoman.com/green-mountain-webinars/

1. Eating, Emotions
& Exercise
The New Science of
HealthyWeights
Presented By:
Kari Anderson, DBH - Clinical Director
Erin Risius, MA, LPC - Program Director
June Lupiani, RD - Nutrition Lead

2. LEARNING OBJECTIVES
Recognize why diets fail
YOU – not the other way
around
Understand what science
has shown in regards to
how and what we eat
and its effect on weight
Learn how to work with
the physiological and
psychological response
to movement for making
fitness a way of life
Explore the scientific
role self-care plays in
our ability to achieve
and maintain a healthy
weight

3. Sally is an average 50
year old woman who has
struggled with emotional
overeating, dieting &
getting in regular
exercise.
SALLY

4. WHAT IS A “HEALTHYWEIGHT”?
A healthy weight is your natural weight supported by healthy
living that includes:
• Mindful, intuitive eating
• Enjoyable physical activity
• Effective stress management
• Adequate sleep

6. PATH OF LEAST RESISTANCE
• It’s easier to do what you’ve
always done
• We are hard wired for ease of
survival
• Most of us operate on automatic
pilot

7. The Brain…

8. STRESSAND FEAR
• Our brains are wired for survival,
ANY perceived threat is met with
resistance
• Fear shuts down our ability to
think, we react out of impulse
and positive change can’t occur

9. ZOMBIE SYNDROME
Just tell me what to do
Point me in the right direction
I don’t want to have to think.

10. The
Healing
Pathway
Decrease
Stress
Increase
Emotional
Resilience
Mindfulness
&
Compassion
Essential
Self Care
Motivation
From
Within
Community
of Hope

11. PHYSIOLOGICAL FOCUS
Weight Gain
(increase in adipose tissue)
Inflammation
Is this the entire picture?
• Inefficient Metabolism
• Inability to Recognize Cues

12. WE FOCUS ONTHEWHOLE
BodyMind

13. GREEN MOUNTAINAT FOX RUN
HEALINGWITH FOOD
Step 1
Physiological &
Psychological
Balance

14. GREEN MOUNTAINAT FOX RUN
HEALINGWITH FOOD
Step 2
Shift the focus from
what we weigh to how
we feel
Commit to feeling good

15. GREEN MOUNTAINAT FOX RUN
HEALINGWITH FOOD
Step 3
Focus
Choose the foods that
make you feel well

16. BRIDGINGTHE GAP FROM
INSIGHTTO ACTION
Physiological and psychological root of motivation

17. NO PAIN/NO GAIN = NO WAY
• Avoid doing too much
too soon
• Tune into the body’s cues
with movement
• Choose to do what you
enjoy (or tolerate) – not
hate!

19. NURTURING POSITIVE CHANGE
• How are you measuring
success?
• Something is better than
nothing
• Your pace is the pace

21. Essential
Self Care
Predictable,
nourishing
and mindful
eating
Joyful
movement
and physical
activity
Finding a safe,
supportive
environment
to heal
Coping
strategies,
rewards

22. ANNOUNCING:
OUR UPCOMINGWEEKEND INTENSIVE RETREAT
Thursday - Sunday
April 16 - 19
info@fitwoman.com

23. BIBLIOGRAPHY
• Ralph E. Carson, LD RD, PhD. The Brain Fix, what’s the matter with your gray
matter.
• Duhigg, Charles. The Power of Habit, why we do what we do in life and business.
• Meghan L. Butryn, Adrienne Juarascio, Jena Shaw, Stephanie G. Kerrigan, Vicki
Clark, Antonia O'Planick, Evan M. Forman (2013) Mindfulness and its relationship
with eating disorders symptomatology in women receiving residential treatment.
Eating Behaviors, 14; 13 – 16
• Berthoud H. Interaction between the “cognitive” and “metabolic” brain in the
control of food intake. 2006;91(2007):486-498
• Hallowell, Edward M. Overloaded Circuits. On Managing Yourself. HBR’S 10 Must
Reads.
• Lee H, Lee I, Choue R. Obesity, Inflammation and Diet. Pediatric
C|Gastroenterology, Hepatology & Nutrition. 2013;16(3):143-152.
• Tsafou, KE, DeRidder, DT, Van Ee R, Lacroix, JP (2015) Mindfulness and satisfaction
in physical activity: A cross-sectional study in the Dutch population. Journal of
Health Psychology, Jan. 28