Hi so welcome to day two of our healthy habits Workshop I hope you guys got a lot out of day one um sorry for the little delay in videos we actually had an ice storm up here in Oregon and I was at of internet for almost a week so it happened like mid upload of the first one and I had to post that a daily and then it was just down the rest of the.
Week so thanks for hanging in there um we're just putting it off one week and the Q&A I'm going to have to the live Q&A that was initially going to be Friday last week um I I might have to reschedule it for a completely different time so I'll keep you guys posted on when we can do that so for today now that we've taken the time to rewrite our.
Food story um and set some actionable goals for ourselves today we want to identify the type of foodie that we are because when we've set goals for ourselves if we don't understand what motivates our eating behaviors and choices um we're just going to run into pitfalls so identifying what type of foodie we are.
And what motivates us is kind of critical to um maintaining these these goals and and new healthy habits for ourselves in the long term so there's basically two types of eaters and four types of eating motivations so we're going to start with the two types of eaters really simple and they're completely contrasting.
You're either an intuitive eater or you're a controlled eater and the difference between those is more of an internal motivation versus an external motivation so intuitive eaters naturally listen to their body cues about hunger and satiation and those influence when they're eating and what they're eating um controlled eaters which is most of us.
Or at least we all influenced by external factors at some point control leaders are motivated by external environmental and emotional factors these types of influences are our motivations for eating and it's critical to identify them so that we know where our pitfalls May lie and we can strategize what we.
Can do to make sure our goals are achievable okay so there's two types of eaters either an intuitive or controlled eater most of us are a little bit of both um I've never met a purely intuitive eater before um but those that I mean I'm I feel like I'm a pretty intuitive eater but there's still a lot of external factors that can.
Influence my choices so definitely have some um controlled motivations that I deal with on a daily basis so so what are those four eating motivations they're social emotional habitual and then healthy so we'll talk about each one and I'll give you examples of them as well so for social that's when you're eating times or your choices revolve.
Around socialization um special events special occasions we all have social influences um I I'm really shy like every time for decades that I would go to a party I'm often found at the food table um just picking at it and kind of casually talking to people not hungry necessarily um but I eat a lot at parties because it just eases my anxiety.
And gives me something physically to do so that's a social eating motivation um going to birthday parties and eating cake when maybe you're not hungry or um shouldn't eat it because you've got health issues going out to dinner all the time where you're not preparing the food you're not conscious necessarily about what you're eating portions tend.
To be really big so you might eat a lot more than you would if you just ate that same meal at home so all of these external factors are are socially motivating your choices okay and then emotional is when you're eating times and choices are influenced by your mood whether you're stressed or angry or or happy or sad um.
We've all fallen into this like you've had a bad day at work maybe you have a drink when you get home where you wouldn't normally um or you're just choosing more snack higher sugar content or fat content foods that just make you feel good even though maybe you're not even.
Hungry right so those are um emotional motivations like based external factors again that are you're making choices based on how you're feeling habitual motivations don't always have to be bad I mean none of these are necessarily bad right we're not we're trying not to say good or bad we're human beings so all of these are going to influence us at some.
Point it's just a matter of being aware of them so that when we are faced with a choice and we realize we're in this situation we can make a better choice or we can set ourselves up for success in how we plan our day or whatever it may be so habitual um is when you're eating tends to be more distracted it's you're less conscious of it based on time of.
Day or activities that you're doing which you know habits can be good was a healthy habit Series right so we want to create good habits but we don't want to be so distracted that we aren't aware of our choices and that's the difference so habitual eating might be um you know you have you have to take your work break at the same time and it's the only time.
That maybe you can eat but maybe you're not even hungry right but you eat anyways because you're doing it and I'm a snap ha er a great example of a habitual one is when I go down to watch a movie whether or not I'm hungry I always want something to snack on when I'm watching a movie so knowing this about myself with my actionable goals.
That I created I have strategies in place where maybe I still have a snack but I'm more aware of the portion size or I'm choosing different types of snacks that are much healthier um for me th at aren't I'm not balloon after eating you know a snack watching a movie so um again being aware of these motivations so that we can strategize is is the.
Whole purpose and the fourth type of eating motivation is just being healthy being a healthy eater where your eating times are intuitive based on your body Hues and your food choices are mindful um we all want to be healthy eaters ideally but again we're human beings living in a society with billions of other people obviously there's going to.
Be external influences that we deal with all the time um but we want to strive for being more of a healthy intuitive eater what we're going to do today is I want you to think about your own motivations on a daily basis is there a specific area that stands out for you or do you find that you're influenced by all of them and then we're going to.
Actually write down examples of how each of these situations or motivations has influenced you and and when and what you ate in these situations so two-parter um go ahead and pause the video and again um write down what type of motivated eater you are or again if there's multiple ones write that down and then examples of how.
Each of these has influenced you and even if you feel like you're not a habitual eater at all you could probably find an example of it so so try to at least for the exercise write down a time that each of them has influenced you but then also try to identify what has the most influence on you I mean do this for.
Healthy too I'm I some people are not healthy eaters and they know that but it doesn't mean that there's never been a time where their body told them when to eat and then you know so write that down too so go ahead and pause the video and then come back and we'll do a summary um identifying there's not a lot of motivations but it's really important to.
Identify which ones have the most influence on you and then tomorrow when we're talking about setting ourselves up for success we're going to actually address these different motivations and things that you can do to counteract them so that your goals are achievable and you're successful at them in the long term.
Okay so welcome back hopefully you were able to identify some of your own um external motivations I tend to be a pretty intuitive eater at this point in my life um but wasn't I mean my old childhood I was pretty controlled eater definitely influenced by external um motivations and I still I still tend to be like socially motivated like I said.
When I go out I'm pretty shy and I'll kind of hide behind food it's there and easy and then sometimes like in certain work environments I might fall into a little bit of a habitual pattern or or like I said like just watching the movie I always have a snack so um there's always going to be external motivation so don't get down on yourself what we.
Really wanted to achieve today is identifying or even understanding the the different motivations that influence when we eat and the food choices that we make so that when we run into these issues in the future when trying to achieve our goals we'll know how to handle them um and tomorrow we're going to talk about prepping for success.
And really setting your environment up um and and creating strategies for yourself that will tackle some of these motivating factors that are currently influencing your choices so that they're not so challenging so basically today um we just wanted to focus on how important it is to be.
Conscious of what motivates when and what you eat because it's critical to making changes in your long-term Health most diets don't even tackle eating motivation they tend to focus on making one or more macronutrients whether it's fat carbohydrates proteins the enemy but the strongest correlation between obesity.
And poor health are how much we eat and the quality of the foods that we're eating so being a controlled social emotional habitual Eater Not only makes it more likely that we will eat when we aren't hungry and we'll eat long past we're satiated um but it also tends to result in making poor food choices especially for habitual eaters who maybe.
Are just really distracted when they're eating so what often leads to our eating motivation are also often our biggest stumbling blocks as we try to make changes to move towards more healthy eating these blocks can be time availability or access to healthy foods um nutritional restrictions like I have celiac disease so I can't eat gluten so.
You know dealing with that or maybe your diabetic and and you have to watch your sugar or what other other whatever other restrictions you you might have those are suing blocks so um addictions like if you you're an alcoholic or you've got food addictions um that can be a block for you just education I mean that's why we're here not everybody has access to.
Nutritional information so whatever these blocks or issues may be for yourself or a loved one if you're helping them um this next session for success being kind to your future self we're going to talk about strategies that you can Implement to make healthier choices for yourself um so that you'll see long-term success and.
And these blocks and issues will hopefully become non-issues so I hope you learned a little bit more about yourself today and the type of eater that you are and what motivates your decisions regarding food and we will see you tomorrow all right thanks