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 Dr. Jon Kabat-Zinn is the founder of the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School. He teaches mindfulness and Mindfulness Based Stress Reduction.

Principles Of Mindful Eating Defined 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 See handout: Principles of Mindful Eating

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? Brian Wansink (born 1960, Sioux City, Iowa) is an American professor in the fields of consumer behavior and nutritional science. He is a former Executive Director of the USDA's Center for Nutrition Policy and Promotion (CNPP) (2007–2009). Author of Mindless Eating: Why We Eat More Than We Think

Step back, Think, and Organize thoughts before Proceeding 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 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? Important to think beyond food. Physical, emotional or sensory hunger?

Eating Cycle

Eating Cycles: What Do You See?

Tool To Gauge Hunger See handout: Hunger Scale

Mindful Eating Benefits May increase enjoyment in food consumed May increase value of quality vs. quantity Aim to listen to internal cues about what/when/how to eat.

Mindful Eating And Weight Loss Increased mindfulness in one area leads to increased mindfulness in all areas! Researches avoid making weight loss claims with mindful eating.

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. Disclaimer----those individuals with history of mental problems/destructive behaviors/addictions require help from a professional

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 Psychology Today http://www.eatright.org/ Psychology Today http://www.psychologytoday.com/ The Center For Mindful Eating http://www.tcme.org/