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My name is Marybeth and I will be presenting information on mindful eating. housekeeping- microphones- can mute themselves if noise in background. sound check
I am a dietitian but I do not want to talk about diets and dieting. The success rate is extremely low- something like 3 percent.
Mindful eating is a different approach that people can use to feel their best and get the most enjoyment out of eating. It has been shown to help people who binge eat or feel out of control when eating. Getting started with mindful eating is what we will talk about in the next 45 minutes.
Slide 3 mindfulness: “Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally,”
Our thoughts are Not in the past, not in the future. Slide 4- I stop when full
Slide 5- hunger fullness scale/ babies/ internal cues TRUST Let's apply that to food: tip to get started- stocking or bare feet on the floor. Slide 6- Pause I eat when I am hungry, not from an emotion.
Slide 7- non judgment is essential pay attention to your self talk practice speaking to yourself in a compassionate voice how would you talk to a friend? start with I am in the process of learning how to nourish myself
Slide 8 - good foods/bad foods
Stop labeling foods good and bad. Researchers are realizing that suppressing thoughts about a particular food can cause an increase in consumption of that food.
Researchers are realizing that suppressing thoughts about a particular food can cause us to eat more of that food!
In a 2010 study, 116 women were split into three groups.
The first group was asked to not think about chocolate,
the second group was asked to actively think about chocolate, and the third group was instructed to think about anything they wished.
Afterward, each of the participants was given a chocolate bar. The women who had suppressed their thoughts about chocolate ate significantly more chocolate than the others, despite identifying themselves as more ''restrained eaters'' in general. This just goes to show that ''out of mind'' doesn’t necessarily always mean ''out of mouth.'' Slide 9- When I eat, I just eat The first bites are the best! Everything else is just chasing after those moments. Raisin Meditation- 20 minutes to eat a raisin! what do we learn?
Slide 10. Taste each bite before reaching for the next. – A story of husband and wife. Andy putting fork down. Me not watching or listening to TV. Different journeys and 2 separate skills. Getting started- pick one maybe two skills to practice.
Slide 11 - chocolate cake story- a story of satisfaction
Slide 12- environment
Slide 14 Getting Started Slide 15 -getting started Last slide Feast on your life