1. Mindful Eating
Topic 12

2. What Is Mindful Eating? A non judgmental awareness of
physical and emotional sensations
associated with eating.

3. 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.

4. 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

5. 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

6. Step back, Think, and Organize thoughts before Proceeding
STOP
Step back, Think, and Organize thoughts before Proceeding

7. Focus On Sensory Hunger
Sight
Smell
Taste
Mouth feel
Noise

8. 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

9. 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?

10. Eating Cycle

11. Eating Cycles: What Do You See?

12. Tool To Gauge Hunger
See handout: Hunger Scale

13. 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.

14. 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.

15. 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

16. Support Is Important! Physical activity with a friend/family member
Join a gym
Weight loss group
Counseling (mental health or nutritional)

17. Let’s Practice Mindful Eating…

18. Questions???

19. References Academy of Nutrition and Dietetics Psychology Today
Psychology Today
The Center For Mindful Eating