Mindful Eating

Topic 12

What Is Mindful Eating?

A non judgmental awareness of

physical and emotional sensations

associated with eating.

History Behind Mindful Eating

Buddhism

Dr. Jon Kabat-Zinn

Principles Of Mindful EatingDefined by The Center For Mindful Eating

Paying deliberate attention to food Encompassing both internal processes and

external environments Being mentally, physically and emotionally

present Promoting balance, choice and acceptance of

what is

Mindful Eating: The Popcorn Study

Environmental influences Individuals ate more popcorn (even stale

popcorn) from a larger tub than from a smaller tub

Why did this happen?

STOP

Step back, Think, and Organize thoughts before Proceeding

Focus On Sensory Hunger

Sight Smell Taste Mouth feel Noise

Focus On Physical And Emotional Hunger

Physical Builds gradually Strikes below the neck Occurs several hours

after a meal Goes away when full Eating leads to feeling

of satisfaction

Emotional Develops suddenly Above the neck Unrelated to time

Persists despite fullness Eating leads to guilt and

shame

Physical, Emotional Or Sensory Hunger?

Listen to what your brain is telling you!

What am I hungry for?

Eating Cycle

Eating Cycles: What Do You See?

Tool To Gauge Hunger

Mindful Eating Benefits

May increase enjoyment in food consumed May increase value of quality vs. quantity

Mindful Eating And Weight Loss

Increased mindfulness in one area leads to increased mindfulness in all areas!

Behavior Transformations

Health professionals can give advice, recommendations and support

YOU are ultimately responsible for making changes

Put in a conscious effort!

Only YOU know what your motivators are for change.

Support Is Important!

Physical activity with a friend/family member Join a gym Weight loss group Counseling (mental health or nutritional)

Let’s Practice Mindful Eating…

Questions???

References

Academy of Nutrition and Dietetics http://www.eatright.org/

Psychology Today http://www.psychologytoday.com/

The Center For Mindful Eating http://www.tcme.org/