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Piece of Pie &

Peace of Mind

Emily Henry and Madeline Waters


Keene State College Dietetic Interns
Icebreaker:
What do you know about mindfulness?

Source: https://www.inspirehealth.ca/blog/2016/07/mindful-mind-full-question/
Objectives
By the end of the presentation, you will be able to:

Define mindful eating


Identify two methods of incorporating mindful eating
practices in your life
Discuss benefits of mindful eating for your health
Define
Mindful Eating -

The practice of cultivating an open-minded awareness of how


the food we choose to eat affects ones body, feelings, mind,
and all that is around us

Applying mindfulness to the process of eating and our


interactions with food
Principles of Mindful Eating
Mindful Eating is: eating with awareness, being present in the moment
Allowing yourself to become aware of the positive and nurturing
opportunities that are available through food selection and preparation
Using all your senses in choosing to eat food that is both satisfying to you and
nourishing to your body
Acknowledging responses to food (likes, dislikes or neutral) without judgment
Becoming aware of physical hunger and satiety cues to guide your decisions to
begin and end eating
Benefits of Mindful Eating
Helps you become aware of the bodys hunger and satiety cues ~ 20 minutes
for gut to brain satiety

Allows you to honor your body and preferences when selecting foods to eat

Can aid in healthy weight maintenance by recognizing reasons for eating


(hunger vs. boredom)

Helps to prevent overeating by drawing awareness to satiety cues

Helps you appreciate food


Benefits of Mindful Eating
Proper digestion response -

Cephalic phase of digestion begins when the brain is seeing, smelling, anticipating food

Brain informs the stomach that food is on its way - the stomach begins to secrete
digestive enzymes to aid in the digestion of the food

The gastrointestinal tract begins to prepare for the breaking down and absorption of
nutrients

By eating mindfully, you are ensuring that your body has time to properly digest food
and absorb nutrients as it is intended to do
How To Eat Mindfully
BASICS

Breathe and Belly Check for hunger and satiety before you eat

Assess your Food

Slow Down

Investigate your hunger and satiety throughout the meal

Chew Your Food Thoroughly

Savor Your Food


How to Eat Mindfully-Breathe and Belly Check
Take a few deep breaths

Are there hunger sensations?

How hungry are you?

Do you have specific cravings?

Are you thirsty?


How to Eat Mindfully- Assess Your Food
What does your food look like?

What is the color? The texture?

Are there aromas?

Where does it come from? From the ground, farmer, cook, etc.

Is it processed? Whole?

Is this the food you want?

Close your eyes to fully experience the taste, smell, mouth feel

Is it sweet? Bitter? Salty?


How to Eat Mindfully- Slow Down
Put down your utensil between bites

Use a timer - set 30 minutes for a meal, aim to eat half of meal by 15 minute
mark

Take a breath between bites


How to Eat Mindfully- Investigate Hunger
Throughout Meal
Get rid of distractions (TV, radio, laptop, cell phone) so you can fully focus on hunger
sensations

Check in throughout the meal and acknowledge your feelings after each bite

Allow yourself to continue or to stop based on hunger assessment

How can you tell when you are full? What does it feel like?

Ask yourself,Do I really want this next bite? Or am I mindlessly eating because its in
front of me?

Remember that its okay to not clean your plate!


How to Eat Mindfully- Chew Your Food Thoroughly
Chew your food 20-25 times each bite

Take your time, theres no rush

Note any sensations you feel. Is the food soft to chew? Hard? Sticky?
How to Eat Mindfully- Savor Your Food
Take your time to select food you will enjoy

Honor your preferences and your body

Close your eyes to fully engage the tasting senses


How to Eat Mindfully

Mindful eating takes PRACTICE. Try to eat more slowly, chew thoroughly,
remove distractions, stop eating when you are full.

Speaking of PRACTICE...
Dark Chocolate Exercise- Eating Mindfully
REMEMBER:

Breathe and Belly Check

Assess Your Food

Slow Down

Investigate Hunger

Chew Thoroughly

Savor Your Food


Dark Chocolate Exercise - Eating Mindfully
Discuss - How was this different from the way you would normally eat chocolate?
What did you notice? What did you learn? Could you apply any of these principles
to your life?
Activity
On the handout provided is a Mindful Eating plan. Take 10 minutes to write down
at least two things you will do differently to slowly incorporate mindful eating into
your daily schedule. Small changes make big differences over time. By committing
to doing just one mindful eating act per day, you are on your way to practicing
mindful eating!

We will discuss your answers so you can benefit from hearing other ideas of how
to eat mindfully.
Questions?
Join Us for our Next Session!

What: Cooking for Healthy Weight

When: Thursday November 16, 4:30 - 6 pm

Location: Keene State College, Joslin Foods Lab

We will recap mindful eating, discuss any progress youve made applying mindful
eating techniques to your everyday life, and 3 part recipe for success - healthy
cooking methods, filling whole foods, and mindful eating practices.
Resources
http://sagebariatric.com/wp-content/uploads/2014/12/MindfulEating.pdf

https://www.lexiconoffood.com/definition/definition-mindful-eating

https://www.thecenterformindfuleating.org/Principles-Mindful-Eating

https://www.jmu.edu/counselingctr/files/Mindful%20eating.pdf

https://www.health.harvard.edu/healthbeat/mindful-eating-may-help-with-weight-loss

http://www.todaysdietitian.com/newarchives/030413p42.shtml

http://journals.sagepub.com/doi/pdf/10.1177/1533210106297217

https://www.takingcharge.csh.umn.edu/mindfulness-helps-us-digest-and-enjoy-our-food

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