MINDFUL EATING FARRAH M. THOMAS, PSY.D., MSCP CLINICAL HEALTH PSYCHOLOGIST

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1 MINDFUL EATING FARRAH M. THOMAS, PSY.D., MSCP CLINICAL HEALTH PSYCHOLOGIST

2 CONFLICT OF INTEREST/AFFILIATION DISCLOSURE STATEMENT None

3 OBJECTIVES Define Mindful eating Discuss the principles of mindfulness Review mindful eating strategies

4 DEFINITION Mindful eating is allowing yourself to become aware of the positive and nurturing opportunities that are available through food selection and preparation (use all of the senses, no judgment, allow physical hunger/satiety guide your decisions to begin and end eating). Mindful eating helps you distinguish between emotional and physical hunger. It also increases your awareness of food-related triggers, and gives you the freedom to choose your response to them It s a technique that helps you gain control over your eating habits. Mindful eating is eating with intention and attention.

5 WHERE DID THIS COME FROM? It is based on the buddhist concept of mindfulness, which involves being fully aware of what is happening within and around you in the moment. Includes noticing the colors, smells, flavors, and textures of your food; chewing slowly; getting rid of distractions; and learning to cope with guilt and anxiety about food.

6 PRINCIPLES OF MINDFULNESS Mindfulness is deliberately paying attention, non-judgmentally, in the present moment. Mindfulness encompasses both internal processes and external environments. Mindfulness is being aware of your thoughts, emotions and physical sensations in the present moment. With practice, mindfulness cultivates the possibility of freeing yourself of reactive, habitual patterns of thinking, feeling and acting. Mindfulness promotes balance, choice, wisdom and acceptance of what is.

7 DIETING VS MINDFUL EATING DIETING MINDFUL EATING Will power quick fix Trust celebrate food Cultural conformity denial Individual empowerment lifestyle External cues deprivation Internal cues permission Weight loss restrictive Health enhancement satisfaction Avoidance counting Acceptance flexible calories Integration quality Rigid calories

8 6 STEPS TO MINDFUL EATING Sit down and unplug Slowly chew (takes the brain 20min to know you ve had enough food) Embrace your Senses Eat only when hungry Stay in the moment Smile (adopt an attitude of gratitude)

9 WHAT IS INVOLVED Eating slowly and without distraction. Listening to physical hunger cues and eating only until you re full. Distinguishing between actual hunger and non-hunger triggers for eating. Engaging your senses by noticing colors, smells, sounds, textures and tastes. Learning to cope with guilt and anxiety about food. Eating to maintain overall health and well-being. Noticing the effects food has on your feelings and figure. Appreciating your food.

10 INTENTION AND ATTENTION You are eating with the intention of caring for yourself and the attention necessary for noticing and enjoying your food and the effects on your body.

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12 MORE THAN JUST EATING SLOWLY Awareness of your physical and emotional cues Recognition of your non-hunger triggers for eating Learning to meet your other needs in more effective ways than eating Choosing food for both enjoyment and nourishment Eating for optimal satisfaction and satiety Using the fuel you ve consumed to live the vibrant life you crave

13 GOAL To develop a healthier, happier relationship with food Mindful eating empowers you to break old automatic habits

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15 BENEFITS Reduce stress Increase happiness Allows us to slow down and enjoy our days with loved ones We learn to be more present with others Helps with emotional regulation and cognitive focus

16 MINDFUL EATING STRATEGIES Take 5 deep breaths prior to each meal Sit down when eating Place your food on an attractive plate or bowl Eat slowly and taste each bite Take small bites Honor your hunger cues (don t fear hunger) Pay attention to satiety cues Once you begin to feel satisfied, stop eating Eat without distraction Carry foods with you that you like Sip warm tea or water prior to a meal to calm your body

17 YOUTUBE.6 TIPS FOR MINDFUL EATING

18 MINDFULNESS EATING EXERCISE

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