Health Promotion and Wellness vpsajlseym1exchangeilstuedu Mindful Eating Part 1 Why talk about mindful e ating Learned about it at University of New Hampshire Helpful empowering lifechanging relationship with food ID: 631848
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Justine Seymour, B.S.
Nutrition and Healthy Living G.A.Health Promotion and Wellnessvpsajlseym1@exchange.ilstu.edu
Mindful Eating – Part 1:Slide3
Why talk about mindful
eating?Learned about it at University of New Hampshire Helpful, empowering, life-changing, relationship with food
Simple to understand yet can be difficult to practice
Here to share it with you!
Introductions
Why are you interested in mindful eating?
What do you hope to get out of this series?Slide4
Sources Slide5
Definitions
“Mindful”Conscious or aware
of
something
Oxford Dictionary
Mindful
Intuitive
Attuned“Mindless”
Not thinking of or concerned about
to
be performed
automatically without
thought or
skill
Oxford Dictionary Slide6
What is Mindful Eating?
Eating Mindfully!
Deliberately paying attention to food
Being aware of how food affects you mentally, emotionally, and physically
Fully appreciating food
Remaining
in the
present
Non-judgmentalSlide7
Mindful Eating is also:
Noticing how you eat Ex. Eating out of habit, because it’s lunch
time
Tuning into mindless eating triggers
Reasons you start and stop eating when you’re not physically hungry
Ex. Stress, boredom,
emotion
Encompasses mind, body, feelings,
thoughtsSlide8
Pros and Cons of Mindless Eating
ProsTime-efficientMulti-taskEating on the go
Making time for TV
Cons
Prevents you from enjoying food
Easy to overeat
Linked to stress and anxiety
Disconnect between eating and physical sensations
Lose track of why you’re really eating Slide9
Types of Mindless Eating
MultitaskingZoned-OutEmotional
Time-Clock
Oh, Well!
Reward and Punishment
Routine
Guilt-Based
DietingSlide10
Dieting vs.
Mindful
Eating
How do you feel about this?
Is dieting as a form of mindless eating something you have heard of before?
How do you think it might be beneficial to celebrate food versus fight food?
Do you feel that you can trust yourself to eat mindfully? It may be a journey.
More about how you use diets than what they are.
Rigid rules versus lifestyle patterns. Slide11
What type of eater are you?
Was anyone able to relate to the types of mindless eating?Had you noticed any of these patterns before?Do you think recognizing these mindless habits will be helpful in the future?Slide12Slide13
Seven Basic Skills of Mindful Eating
Eat, Drink, and Be Mindful Susan Albers Awareness
Observation
Being in the Moment
Noticing the Environment
Nonjudgement
Letting Go
AcceptanceSlide14
Awareness
Dedicating full attention to the sensation of eatingMaking conscious food choices
Hunger Status
Look
Taste
Smell
Sound
Size
Texture
FeelingsSlide15
Observation
Noticing physical sensations, emotions, and thoughts Recognizing when you eat mindlessly
Hunger Scale - Paula Ryan, M.S.Slide16
Being in the Moment
Fully presentTurning off auto pilotDoing one thing at a time
Tuning into body observations Slide17
Mindful of the Environment
Noticing external surroundingsEvaluate how external surroundings affect eating habitsGoal = set your environment up for mindful eating Slide18
Nonjudgmental
Seeing things as they are No assigned value or labels Speaking compassionately Slide19
Letting Go
Getting rid of old mindless eating habitsFreeing yourself from negative thoughts and judgementsLooking at the future with a positive, optimistic attitude Slide20
Acceptance
Coming to terms with a situation without needing to change itSlide21
Mindful Eating Chocolate MeditationSlide22
Mindful Eating
Meditation: ReflectionHow did it feel? Was it hard? easy?
Did you notice different things about the food that you don’t normally notice?
How do you think eating this way more might benefit you personally?
Can you see yourself doing this with other foods?Slide23
Benefits of Mindful Eating
Tend to become more sensitive to hunger cuesHelps you enjoy cravings without overeatingNotice when you’re eating for reasons besides hunger (emotional eating)Shifts control from external to internal cuesSlide24
Benefits of Mindful Eating
Frees you from making habitual or restrictive choicesGives you the power and confidence to make healthier choices for you
Thoughtfully respond vs. mindlessly reacting
Learn to develop a healthy relationship with foodSlide25
Does it make sense how eating this way could be beneficial?Slide26
Mindful
Eating Challenge Notice when you are eating mindlessly Reflect on how you feel when you eat mindlessly
Take one mindful bite each meal
Evaluate
your hunger level each time you make a decision about food Slide27