mindful eating

Blueberry night collaboration

THE UNIVERSAL GUIDE TO SWEET

DREAMS

Do you ever experience :

Coming home late after a stressful day,

and eating EVERYTHING you find?

And then: waiting hours to digest your food?

If the answer is YES, then you are among a large group of people facing

the same problem:

Inability to sleep due to overeating at night!

This is why, our Universal Guideline for good sleep targets “Mindful Eating”:

CHAPTER I UNDERSTANDING

THE PROBLEM

In the modern world, almost 75% of the adult population experiences

stress at work! (1)

And studies have shown that physical or emotional distress increases the intake of food high in fat, sugar, or

both. (2)

Why does this happen?

Erratic schedule, long working hours, reduced physical activity, too much

stress…

eating becomes a mindless act.

WAKING UP

“As I look inwardly and examine my feelings, am I eating impulsively because I am angry, lonely or sad? Am I eating because my watch dictates that it is “time to eat?” Or am I eating because I am genuinely hungry?”

HOW WE EAT

WHY WE EAT

MINDFUL EATING AND

VISUALIZATION

1. How hungry am I? 2. What is my intention with this meal?

•To satisfy hunger? •To socialize with friends?•To relieve boredom?

3. How do I want to feel after the meal?•Moderately full•Connected with friends•Stimulated/distracted

Before eating, ask yourself:

This is how I want to feel after dinner: envision your physical, psychological and emotional state after eating.

By being mindful of our eating intentions we can change our eating habits.

CREATING THE ENVIRONMENT

1)Add soft background music 2)Use Candles while dining3)Share eating experience with

family or friends

Remember :

Gluttony is an emotional escape, a sign something is eating us. (Peter De Vries ) (3)

Preserve and treat food as you would your body, remembering that in time food will be your body. (B.W. Richardson) (4)

Mindful Eating is the Key to a

healthy body and sweet dreams

References1) http://www.gostress.com/stress-facts/ 2) http://www.health.harvard.edu/newsletters/Harvar

d_Mental_Health_Letter/2012/February/why-stress-causes-people-to-overeat

3) http://www.brainyquote.com/quotes/keywords/eating.html#lEjTLCS6xRDaH4Fp.99

4) http://www.quotegarden.com/food.html