Mindful Eating (raisin)

Exercise

1

Topic: Eating Awareness (raisin) Exercise

Benefits:1. Develops Eating Awareness2. Educates our eating experience3. Accesses our natural ‘Inner Wisdom’

Features:VoluntarySimple to doNo experience required

Topic: Eating Awareness (raisin) Exercise

This eating exercise has three activities:

1. EXTERNAL AWARENESS

2. INTERNAL AWARENESS

3. REFLECTION & SUMMARY

EXTERNAL AWARENESS

SeeingColour / Shape

FeelingHard / Soft

SmellingSweet / Sour

ThoughtsPositive / Negative

EmotionsLike / Dislike

INTERNAL AWARENESS

Textures:Rough / Smooth

Temperature:Warm / Cool

Taste:Sour / Sweet

Thoughts:Judgemental / Non-judgemental

Emotions:Aversion / Curious

REFLECTING

What was it like to be aware of:Eating slowlyStopping the chewingTexture, Temperature & Taste

Tongue:How does the tongue move the food?How does the tongue feel & taste the food?How could this be useful for over-eating?

“Slow but aware, wins the race”

Eating slowly: 10 min. for breakfast20 min. for lunch & dinnerStop chewing to feel the food at times

Eating with Awareness:Texture- Is the food soft & smooth or firm & rough?Temperature- Is the food warm or cool?Taste- How long does the taste last?

SUMMARY Eating awareness of the tongue, naturally reduces over-eating.Eating awareness of the tongue, provides a richer eating experience.

Optional: Benefits of Eating Raisins

SmallInexpensiveStore & Travel well

When grapes are dehydrated to produce raisins, the nutrients become more concentrated. A handful of raisins is rich in B vitamins, iron, potassium and carbohydrates for energy.

Trivia: Story of the Sun-Maid"In May 1915, she was discovered drying her blackhair curls in the sunny backyard of her parent’shome in Fresno, California. She was then asked to pose for a painting while holding a basket tray of fresh grapes. This striking image was first applied to packages of Sun-Maid raisins in 1916 ... The classic 'Sun-Maid Girl' trademark has been modernized andchanged several times through the years but has alwaysstayed true to the original image of Lorraine Collett Petersen.“

After her posing days, she went on to run a restaurant and later converted a hospital into a nursing home. Lorraine was 90 when she passed away in 1983.