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I I I I I I I I

MINDFUL EATING, MINDFUL

LIFE

Lilian Cheung, D.Sc., R.D.

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Percentage ot Students Who Engaged in [Dlsordered Ealing] Behaviors lo Lose Weight er to Keep trom Gaining Weight During the 30 Days Betore the Survey

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Literally:Experiencingthe present moment with your heart (mind) by bringing the 'heart' into the 'now,
To be completely aware of all that is within ourselves and

around us, from moment to moment, without judgment or preconceived notions

John Kabat-Zinn (UMass): pioneered secular application of mindfulness for stress reduction in the 1980's Ellen Langer (Harvard): Simply paying attention to our everyday lives can make us happier and healthier {1990)

1. 2. 3. a. s. 6. 7.

Attention
Awareness The present moment

Non-judgmental
Acceptance

lnsight Self-regulation

Scientif ic measuret of miodf!lness: http://ww.mjndfulexperience.orB

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lncreased motivation for lifestyle


changes (diet, physical activity, etc.) Social relationships, connectedness

Beneficial biological changes (autonomic nervous system, neuroendocrine, immune)


Key: Orange

tf:

possible mechanism for healthy

eiting behavior change


Adapted t.om

@ Metabolic and lmmunologic


Meditation

Effects of

@ Novel lnteruentions to
@

Reduce Stress

lnduced Non-Homeostatic Eating


A Randomized Controlled Trial of a Novel

Weight Loss lnteruention for Obesity

@ An lntegrative lnteruention for


in Adolescent Girls

Binge Eating

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Need to learn to STOP

@
@ @ @

FOOD NUTRIENTS:

edible food and drinks what we see, hear, taste,

our mind and LOOK deeply in the PRESENT

SENSE lMPRESSlONS:

smell, touch and think VOLITION: our inner motivations and deepest desires

moment

imprint of all our experience and perceptions, including those of ancestors and society; both individual and collective
CONSCIOUSNESS:

Hanh & Cheung, Soyor: MindJul Eating, Mindful Life,

Harperone,2010

Hanh & Cheung, Sovo t: Mindful Edting, Mindt'ul Life,

PROCESS OF TRANSFORMATION: MINDFULNESS ENERGY

SENSE CONSCTOUSNSS

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(ey concpt: energY balance weight loss, calories matter-not specific amounts of fat, protein, or carbohydrate
For Stay away from "diet" mentality taste, moderate PoTtions

emphasize health,

Staying active is good for heart and weight

mi./day,5daysaweeX o Weitht control: t hr/day

Head disease/chronic disease preveltion:

30

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choose foods rich in unsaturated fats

o
not

Healthy plant oils, nuts, avocado, fattY fish

mean

o
@

Limit foods high in saturated fat

Butter, red meat

Avoid foods that have trens fat

@
@

Nuts, seeds, beans, tofu

Fish and

poultry are best

To lower heart disease risk:

Eating more plant protein and plant oils, less

O o
@

Fish: heart healthy ome8a 3 fats

Poultry: skinisfine (healthyfat>unhealthyfat)

Up to an egg a day is fine for healthy people

Eat less ifyou have diabetes, heart disease

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@
@

High in saturated fat Processed meat is high in sodium High intakes of red meat and processed meat increased risk of

O o O

Heart disease Colon cancer

Diabeter

@ High-sodium diets raise @

risk of high blood pressure, heart disease, stroke 75% of Americans' sodium intake comes

from processed & prepared foods

@ Make 1,500
dailysodium

mg your

budget

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Men whose diets match the Pyramid:

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20yo

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risk of major chronic disease

40% .1, risk of cardiovascular disease

women whose diets match the Pyramid:


11.

.1,

risk

of

major chronic disease


30% J risk of cardiovascular disease

t al. AmJClin

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otwo

roles of physical exercise and

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I

activity: o Br.n."lo.i",
o Anchor of mindfulness

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i

oSimply walking mindfully can bring


us a feeling of stability, peace, solidity and freedom
Hanh & CheunB, Soyo r: Mindlut

toting, Mindlul Lle,

HarDerone 701O

@ The

breath is constant, convenient

Breathing in, I know I am breathing in Breathing out, I know I am breathing out


1n...

way to practice mindfulness @ Focus on breathing, and our breath and our mind become calm @ Uniting mind and breathing makes us more in touch with ourselves

Out...

Breathing in, I am aware of my frustration (or other negative emotion) Breathing out, I embrace my frustration

Practicing together

@ Primary care physicians underwent 8 week mindfulness training @ lncreased mindfulness and empathy, decreased burnout and depersona lization @ Uncontrolled trial; randomized trials needed
Krasner et al, JAMA, 2009

@ Mindfulness can lower people's stress and help them change their behavior @ Mindful eating, moving, and breathing are promising tools to help patients adopt and stick with healthy behaviors @ Mindfulness practice can help you improve
your clinical practice and maintain your own wellbeing

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The past is already gone;


The future is not yet here.

We only have the present moment. lf we miss the present moment, we miss our appointment with life.
Thich Nhot Hanh

THE HEALTHY EATING PYRAMID


Department of Nutrition, Harvard School of Public Health

USE SPARINGLY: RED MEAI PROCESSED MEAT & BUTTER REFINED GRAINS:WHITE RICE, BREAD & PASTA POTATOES SUGARY DRINKS & SWEETS SALT

)PTIONAL: ALCOHOL IN MODERATION

Not for everyone)

)AILY MULTIVITAMIN )LUS EXTRA VITAMIN For most people)

HEALTHY FATS/OILS: OLIVE, CANOLA, SOY CORN, SUNFLOWER, PEANUT & OTHER VEGETABLE OILS;

TRANS-FREE MARGARINE WHOLE GRAINS: BROWN RICE, WHOLE WHEAT PASTA,


OATS, ETC.

For more information about the Healthy Eating Pyramid:

WWW.TH E N UTRITION SOU RCE . ORG


Eat, Drink, and Be Healthy by walter c. willett, M.D. and Patrick J. skerrett (2005) Free Press/Simon & Schuster lnc.

copynght o 2008

Bibliography Austin SB, Field AE, Wiecha J, Peterson KE, Gortmaker SL. The impact of a school-based obesity prevention trial on disordered weight-control behaviors in early adolescent girls. Arch Pediotr Ad o I e sc M e d. 2005; I59 :225-30.

Austin SB, Kim J, Wiecha J, Troped PJ, Feldman HA, Peterson KE. School-based overweight preventive intervention lowers incidence of disordered weight-control behaviors in early adolescent girls. Arch Pediotr Adolesc Med.2OO7; 161-:865-9.
Gortmaker SL, Peterson K, Wiecha J, et al. Reducing obesity via a school-based interdisciplinary intervention among youth: Planet Health. Arch Pediotr Adolesc Med.1-999; L53:409-18.
Haines J, Neumark-Sztainer D. Prevention of obesity and eating disorders: a consideration of shared risk factors . Health Educ Res.2006;2t:770-82.
Hanh T, Cheung L. Savor

Mindful Eating, Mindful Life, HarperOne, 2OIO.

Hofmann SG, Sawyer AT, Witt AA, Oh D. The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. J Consult Clin Psychol.2OL0;78:169-83.
Kessler

D.

The End of Overeating, Rodale, 2009.

Krasner MS, Epstein RM, Beckman H, et al. Association of an educational program in mindful communication with burnout, empathy, and attitudes among primary care physicians. JAMA. 2O09;302:1284-93. Ludwig DS, Kabat-Zinn J. Mindfulness in medicine. JAMA.2008; 300:1350-2. Wadden TA, Butryn ML, Wilson C. Lifestyle modification for the management G a st roe n te ro I o gy. 2007 ; t32:2226-38. Wansink, B. Mindless Eoting, Bantam,2006.

of

obesity.

Wolever RQ, Best JL. Mindfulness-based approaches to eating disorders. ln: Clinical Handbook of M i ndfu I ness, Spring er, 2009: 259-87 .
Websites The Nutrition Source, www.thenutritionsource.org Harvard School of Public Health's nutrition website
The Healthy Eating Pyramid http://www.hsph.harvard.edu/nutritionsource/files/HealthvEating-Pvramid-handout.pdf Savor the Book, www.savorthebook.com with downloadable mindful eating and mindful living tools

Mindfulness Research Guide, www.mindfulexperience.org


mindfulness and abstracts of mindfulness studies

for

scientific measures of