Mindful Eating in Today’s Busy World Mary Bitterauf, BS, CHES Certified Health and Wellness Coach

Why Mindful Eating? “One cannot think well, love well, sleep well, if one has not dined well.” ~Virginia Woolf Include reason why chose topic, not an expert

First: What is Mindfulness? Paying attention to your thoughts, feelings, and emotions in a particular way without judgment. Noticing your own thoughts and reactions is an important step in creating the opportunity for change – in particular when it comes to our relationship to food and eating.

Mindful Meditation Practice Just sit comfortably in a chair, upright and relaxed. Focus your attention on your breath. Bring your awareness to the sensations you are most aware of when breathing. Each time your mind wanders, gentle bring it back to the breath.

Habits of Mindless Eating Mindless Dieter Mindless Over Eater Mindless Under Eater Mindless Chaotic Eater

A Culture of Multi-tasking We often pair eating with other activities, such as driving or working at our desks. Where and how did you eat your breakfast today??

Habits of Mindful Eating Paying attention to your hunger. Enjoying fully the foods you choose to prepare and eat – smell, texture, flavor. Acknowledging when hunger is emotional rather than physical. Learning to be aware of signals in and outside yourself so that you can make wise choices every moment.

The Mind – Body Connection The mind-body connection plays a pivotal role in our ability to accurately assess hunger and fullness. We eat meal after meal, snack after snack, barely aware of what we’re eating and how much we’re consuming. Has this ever happened to you? You start eating something, get side tracked by work, a book or the TV, and you realize your food is gone but you don’t even remember eating it?

Benefits of Mindful Eating It’s a non-diet approach It’s safe for everyone The exercises are doable and realistic It supports self-acceptance It’s non-judgmental and compassionate It provides clarity It works!

Habits of the Mindful Eater Flexible about eating Aware of nutritional needs In touch with body (hunger cues – fullness) Eats when hungry – stops when full Nonjudgmental about self and others Focuses on the impact of food on health Enjoys food – not bogged down by guilt Can eat mindlessly occasionally Recovers quickly from incidences

Seven Skills of Mindful Eating Awareness Observation Being in the Moment Being Mindful of the Environment Non Judgment Letting Go Acceptance

Awareness Zoning out while eating Eating more than what your body needs Not paying attention to the way food tastes Being overly focused on calories – fat grams Skipping meals

Observation Not seeing what’s behind mindless eating Not paying attention to thoughts and feelings around food Not listening to when the body Feeling anxious about food and your body

Being in the Moment Thinking about body a past body image Thinking about a future, desired, body image Multitasking when eating Eating in front of t.v. or at the computer Snacking – eating prepared foods

The Environment Do you know what’s in the kitchen? Do you make the right choices to eat out? Do friends and family struggle with food? Are you talking a lot about dieting? What triggers are present?

Letting Go Clinging to the idea of losing weight Acting on urges Thinking obsessively about body and food Worry about failing

Non Judgment Labeling yourself when you think you fail Getting mad for worrying so much Avoiding foods as a punishment Feeling guilty Negative self-image affects your relationships

Begin by Paying Attention Knowing when your body needs to be fed. Am I really hungry? Do I need to eat, or do I just want to eat?

H.A.L.T Not sure why you are eating? Try asking: Hungry? Angry? Lonely? Tired?

Types of Hunger Eye Hunger Nose Hunger Mouth Hunger Stomach Hunger Mind Hunger Heart Hunger

Heart Hunger When you talk to people about comfort foods, you will always uncover a story that is warm with feelings of connection, love and companionship. All the rich foods in the world will not fill our heart’s hunger. The heart is only nourished by intimacy with others!

Satisfying Heart Hunger When you feel hungry, but a check with the six hungers says you’re not, do something deliberate to nourish the heart. Talk to a person you love, play with a child or a pet, work in your garden, create something, listen to your favorite music, give a gift. If you eat, eat slowly and give thanks.

Eating Mindfully Involves the whole eating experience Emotions, thoughts, judgments around food Tastes, colors, aromas and textures of food Being fully present to the eating experience

Arriving Being fully present without wanting to be somewhere else – being in the moment.

Slowing it Down When food enters the stomach and small intestine, appestat hormones signal the brain and body, “We’ve had enough. Time to slow down.” It takes about 20 minutes for the important biological feedback loop to be completed. Eating too quickly means too much food before the signal arrives.

Tuning in to your Body Notice your emotions when you eat. Notice how your body feels as you eat. Remind yourself that there is no “bad” food, and no guilt associated with eating.

Notice When Your Hungry Don’t ignore true hunger. Most people need to eat every 3-4 hours while awake for their blood sugar and mood to remain stable.

True Hunger How to tell if you are hungry Physical signs The desire to eat doesn’t go away The desire for food intensifies over time

Cravings No physical hunger “pains” The thought of eating goes away if distracted You feel “emotional” about eating a particular food You crave specifics: crunchy, sweet, salty

Cravings are Normal It’s normal to feel cravings But we want to relate to them mindfully and not get blinded by them We can learn to become aware of our cravings and their messages

Mindful Eating Suggestions Eat sitting down Create an inviting atmosphere Eat without TV, newspaper, computer Chew your food 30 to 50 times per bite Try to make the meal last 20 minutes (Food is enjoyed in the mouth, eat slowly!)

Suggestions for Slowing Down Eat with chopsticks Eat with your non-dominant hand Don’t eat from a bag or box Box up half of the meal at a restaurant Keep extra food away from table

Plan for Success Use a smaller plate at meals Do not skip meals Plan meals and snacks ahead of time Keep a mindful eating journal

Compassion When our relationship to eating and food is out of balance, it is easy to be overcome with negative emotions. Notice aversion to the mirror or jealousy and anger toward ourselves for our inability to end our struggle. Practice self-compassion always.

Loving Kindness

Questions?

Mindful Eating Websites www.tcme.org www.mindfuleating.org www.eatingmindfully.com www.comtemplativemind.org www.savorthebook.com www.vialean.com www.skellypublishing.com www.mindfuleats.com www.mindfuleating.net

Mindful Eating Book Suggestions Bays, J.C. (2009) Mindful Eating. Boston, Massachusetts: Shambhala Publications, Inc. May, M (2011) Eat What You Love, Love What You Eat. Oakland, California: New Harbinger Publications, Inc. Nhat Hanh, T. (2011) Savor: Mindful Eating, Mindful Life. New York, New York: HarperOne Publishers. Wansink, B. (2010) Mindless Eating. New York, New York: Random House, Inc. Weil, A. (2011) The Joy of Eating Well. (CD) Boulder, Colorado: Sounds True, Inc.