Session 8: Overview

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Session 8: Take Charge of What’s Around YouSession 8: OverviewUnderstanding CuesWe often eat or drink because something triggers our desire for food. These triggersare called cues. Food cues affect how much we eat, and activity cues affect how muchwe move. Some cues are positive and lead to a healthy behavior. Other cues are aproblem and lead us to overeat or be less active.Quick FactWhat Makes Us Eat?Hunger is the most obvious one. Butthere are other triggers. Seeing otherpeople eat makes some of us want toeat too. Maybe it’s the sight or smellof food or the way we feel. Or maybeit’s certain activities such as watchingTV or a movie.Taking ChargeWhat is prediabetes?We have prediabetes whenthe glucose in our blood ishigher than normal but nothigh enough for type 2diabetes.In the United States, 79million adults haveprediabetes, and 26 millionhave diabetes.When we respond to a food cue inthe same way over and over again,we build a habit. When faced withthe food cue, we respond withoutthinking. Once a habit forms, itbecomes hard to break. Changing behaviorrequires us to take control and stay in control.National Diabetes Prevention Program1

Session 8: Take Charge of What’s Around YouChange Can Happen!Think about it. Food cues are all around us, and often we are unawareof how strong they are. The first step to overcoming the habit of eating too much isto become aware of our food cues and activity cues. You can learn to take chargeof those cues, so they cannot stand in the way of meeting your goals.Remember it takes time to break old habits and build new, healthier ones. Changedoes not happen overnight.Think about the food and activity cues in your life.Be aware of them, and use the information you learn during this session – andthroughout this program – to break the cues.As always, we will do it together!National Diabetes Prevention Program2

Session 8: Take Charge of What’s Around YouWhat Makes Us Eat?For each of us, the cues that make us want to eat are different.Here is a list of some common cues: Hunger What we are thinking or feeling What other people say and do Sight and smell of food Certain activities such as watching TV or seeingpictures of food in a magazineHere are examples of the effect that some common cues have on us.CueMakes us want to eatWe see a carton of ice creamIce creamWe turn on the TVPotato chipsWe go to the moviesPopcornWhen we react to a food cue in the same way,over and over again, we build a habit.National Diabetes Prevention Program3

Session 8: Take Charge of What’s Around YouChanging Food Cues and HabitsFood cues are not always bad. But they can be a problem if they get in the way ofour efforts to eat less fat and fewer calories. Here are some ideas for dealing withnegative food cues: Stay away from the cue. Or keep it out of sight. Build a new, healthier habit. Practice reacting to the cue in a healthier way. Add a new cue that helps you lead a healthier life. Remember, it takes time to break an old habit orbuild a new one.Common problem food cuesAt HomeAt WorkIn the living room: TV, computer,telephone, candy dishesOn the way to work: travelling by abakery or fast food restaurantIn the kitchen: ready-to-eat foods(ice cream, cheese, cookies), foodbeing cooked, leftoversIn public areas: high-fat or highcalorie foods (doughnuts, high-fatcoffee creamers, candy) in vendingmachinesIn the dining room: full servingdishes on the table, large dinnerplates, leftovers on platesAt desk: unhealthy snacks broughtfrom homeNational Diabetes Prevention Program4

Session 8: Take Charge of What’s Around YouChanging Food Cues and Habits (continued)Remember: Keep high-fat and high-calorie foods out of your house andwork place.Or, if you can’t keep them out altogether, keep them outof sight. Out of sight is out of mind. Keep low-fat and low-calorie choices easy to reach, in sight,and ready to eat.For example

Remember, it takes time to break an old habit or build a new one. Common problem food cues. At Home At Work . In the living room: TV, computer, telephone, candy dishes . On the way to work: travelling by a bakery or fast food restaurant . In the kitchen: ready-to-eat foods (ice cream, cheese, cookies), food

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