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Session 3

Barrier

Example Coping Strategies  Don’t completely give up all of the “treats” you have always

I don’t want to cut out my favorite foods

 I don’t know how to exercise properly or cook healthy foods

  

Healthy foods and gym memberships are expensive

   

It’s too cold/hot/rainy to exercise outside.

loved—just remember moderation. Limit your treats to a single serving one or two days per week. Substitute ingredients in your favorite dishes with healthier options (e.g., sauté with olive oil rather than butter; use applesauce in a cake mix rather than oil; reduce sugar by adding some vanilla; use herbs and spices rather than table salt). Start with recipes, cooking tips, and exercises included in the SHE program Start small—pick a new veggie each week and try different cooking methods; look online for recipes Try online videos that walk you through exercises (SPARK people is a great resource), or join a local cooking class Try replacing one or two meat-based meals per week with less expensive and healthy vegetable, bean, or whole-grain based meals Buy store brands and shop in the bulk foods aisle Take advantage of exercises you can do without gym equipment (e.g., using the theraband; walking) Look for frozen fruit and vegetable options as these are often more affordable than fresh food options See if your local gym or YMCA/YWCA offers subsidized memberships based on ability to pay

 Look for opportunities to exercise indoors, like using your

theraband, walking around a mall or store, or using the pool at a local recreational center  Learning to ignore hunger signals is very common (we are taught

I eat when I become stressed, depressed, bored, or overwhelmed.

at a young age to finish our plate or eat based on the time of day rather than hunger). Retrain yourself to recognize hunger signals such as hunger pangs and feelings of fullness/satiety. Keep a food diary for one week recording what you eat, at what time, and how hungry you were when you began the meal/snack. On a scale from 1-10, with 1 = “I am starving/dizzy” and 10 = “I am so full I feel sick”, we should eat when we are around a 3 or 4 (starting to feel hungry or stomach beginning to growl).  Eat slowly. Stop a quarter of the way through your snack or meal and ask yourself how hungry you still are. If you are still hungry, stop again halfway through and check your hunger level.  When you eat, your focus should be on the food. Not the television or a book. Think about what you are eating and how it tastes.

Session 3; Page 62

Profile for SAGE

SHE (Strong. Healthy. Energized.) Facilitator's Guide  

The SHE Facilitator Guide provides information on the Strong, Healthy, Energized (SHE), a facilitator-led, group-based health and fitness pr...

SHE (Strong. Healthy. Energized.) Facilitator's Guide  

The SHE Facilitator Guide provides information on the Strong, Healthy, Energized (SHE), a facilitator-led, group-based health and fitness pr...

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