Skip to Main navigation Skip to Left navigation Skip to Main content Skip to Footer

University of Minnesota Extension
www.extension.umn.edu
612-624-1222

Extension > Family > Toolkits and Resources > InSNC > Unit 5: Indulgent Escapes

Print Icon Email Icon Share Icon
InSNC logo

InSNC

Unit 5: Indulgent Escapes

Need State Description

Indulgent Escapes is described as moments of enjoying something rich tasting as a treat or reward – focusing almost entirely on the taste experience.

See the complete Unit 5: Indulgent Escapes (699 K PDF)

Defining Needs

"I want to..."

Benefits Sought in Food

"I want something that..."

Defining Eating Occasions

Indulgent Escapes Lessons

Indulgent Escapes lessons recognize when food is eaten to satisfy feelings rather than physical hunger. Activities include tracking hunger an fullness, learning how to reward yourself with things that do not involve food, and considering feelings before and after eating indulgent snacks.

Objectives

By the end of this lesson, the participant will be able to:

  • Identify two characteristics of physical hunger and two characteristics of emotional hunger.
  • Recognize emotions before and after an indulgent escape eating occasion.
  • Use a hunger scale to track hunger and fullness.
  • Create a list of non-food rewards to use during emotional hunger.

See the complete Lesson 1 (390 K PDF)

Time for this Lesson: 40-55 minutes

Activities in this Lesson

  1. Introduction and Review
  2. Emotions and Hunger
  3. Using the Hunger/Fullness Scale
  4. Review and Goal Setting

Handouts

Objectives

By the end of this lesson, the participant will be able to:

  • Identify appropriate portion sizes for "indulgent" foods.
  • Modify or choose an alternative food for a healthier indulgent escape eating occasion.
  • Plan compensation for an indulgent escape eating occasion.

See the complete Lesson 2 (139 K PDF)

Time for this Lesson: 50-60 minutes

Activities in this Lesson

  1. Introduction and Review
  2. Portion Detection
  3.  Food Sensations
  4.  Label Reading
  5.  Switch It, Change It, Rearrange It!
  6.  Review and Goal Setting

Handouts

Objectives

By the end of this lesson, the participant will be able to:

  • Identify when backsliding on goals occurs.
  • Create a plan to “forgive but not forget” and return to goals.
  • Identify personal indulgent escape triggers.
  • Create a strategic plan to  manage indulgent escape triggers and avoid them altogether, if possible.
  • Create a tool kit of strategies for social eating occasions.
  • Modify the home environment to make healthier indulgent escape options available.

See the complete Lesson 3 (180 K PDF)

Time for this Lesson: 50-60 minutes

Activities in this Lesson

  1. Introduction and Review
  2. Forgive…
  3. But Don’t Forget! Live & Learn
  4. Individual Triggers, Individual Tools
  5. Healthy Kitchen, Healthy You!
  6. Review and Goal Setting

Handouts

 

  • © Regents of the University of Minnesota. All rights reserved.
  • The University of Minnesota is an equal opportunity educator and employer. Privacy