1. MINDFUL EATING COLUMBUS HOSPITAL
KELLI THOMAZIN, PA-C
JULY 20TH, 2018

2. What is Mindful Eating
Paying attention to what we are eating, eating with AWARENESS
Being aware of each sensation of the experience of eating
Acknowledge chewing, tasting and swallowing food moment by moment

3. Why Practice Mindful Eating?
Over the past 25 years mindfulness practices have been shown to have a positive impact on psychological and physical health, including stress, depression, anxiety, chronic pain, and heart disease.   

4. Why Practice Mindful Eating?
There is evidence that mindful eating helps with treatment of obesity as well as binge eating disorders.
The benefits of mindful eating are not restricted to physical and emotional health improvements; they can also impact one’s entire life, through a better sense of balance and well-being

5. Why Practice Mindful Eating?
Adults in the United States devote an average of 1 hour and 12 minutes per day to eating, yet spend between 2½ and 3 hours per day watching television
School lunch periods
provide an average of
7 to 11 minutes for
students to eat their lunch

6. Why Practice Mindful Eating?
Scientists are beginning to better understand the role of the mind- body connection in eating behavior.
When our mind is tuned out during mealtime, the digestive process may be up to 30% to 40% less effective.
This can contribute to digestive distress, such as gas, bloating and bowel irregularities.

7. OBJECTIVES 1. to understand the importance of eating with a purpose
2. to learn how our body reacts to the fuel we put into it

8. Start with mindfulness in the moment
Deep breathing for 4 cycles – 4,7,8

9. Mindless eating We live in a busy world We barely have time to eat
We are often distracted while eating
We chew and swallow fast
We end up eating more than what we actually need(brain requires up to 20 min to realize we are full)

10. Mindful eating Distinguishing between physical and emotional hunger
Eating slowly without distraction
Engaging our senses by noticing colors, smells, sound, textures and tastes
Eating to maintain overall health and wellbeing
Noticing the effects of food on feelings and figure

11. Sugar and Processed food
What does sugar do to us

12. Average adult eats 30 tsp of sugar a day average family of 4 drinks 32-12 oz cans of soda a week

14. Beware of hidden sugars And food high in sugar
Recommend 8-9 tsp/day
Average American adult eats 30tsp/day
Average American family of 4 drinks oz cans of soda a week
Don’t drink sugar
4 calories/gram
4 grams/teaspoon
A can of 12 oz soda has 150 empty calories with no nutritional value

15. Soda vs Gatorade vs water
Sugar water
Gatorade
Water

16. Stay away from added SUGAR

17. Stay away from processed food
What to with fuel in mind for your body?
We all wonder why we are so tired all the time, part of the reason
Is that we are not giving our body the right fuel to perform.
Eat food that has been:
Grown on a tree
Out of the ground
Off a plant
Stay away from processed food

18. Color plays a big factor
The more natural vibrant colored food the better
Not colored food with sugar

19. High fat foods vs natural foods
Potato chips
Snap peas

20. New labels Look at the labels
The new labels will have the amount of added sugar listed
Remember it is 4 grams per teaspoon of sugar and 3 teaspoons make a tablespoon
12 grams = 1 TBS
4 grams = 1 teaspoon

21. Mindfulness is about feeding your machine the best fuel for peak performance
The right fuel makes a difference
Being mindful of what you are eating matters
If you feed yourself high sugar and high fat and expect to feel great you are fooling yourself
If you feed yourself real food and colorful fuel, you can have amazing results.

22. Keep it simple:
Any food from a tree, off a plant, or in the ground is going to feed you the right fuel.
This will make you think better, feel better and be at your best.
Any food from a package that has high sugar or high fat will feed you sludge and thick oil to go through your body
This will not make you feel good