presents

AWEEK of
MINDFUL
EATING RECAPTURING
BEAUTY
R E C A P T U R I N G B E A U T Y . B Y U . E D U
RECAPTURING
BEAUTY DAY ONE
“FEEL POSITIVE ABOUT YOUR EATING, BE RELIABLE ABOUT
EAT FOOD YOU ENJOY, EAT ENOUGH
FEEDING YOURSELF,
TO FEEL SATISFIED, AND LET YOUR BODY WEIGH WHAT IT
WILL IN ACCORDANCE WITH YOUR LIFESTYLE AND GENETIC EN-
DOWMENT.” –ELLYN SATTER ASSOCIATES

THE GOAL:
Take the eating attitudes quiz on the next page and look
over “What Kind of Eater Are You?” on page 3.
WHY:
People who have high eating competence have indicators of doing better nutrition-
ally, have healthier body weights, and are healthier emotionally and socially.
People with high eating competence are more self-aware and are more trusting
and comfortable both with themselves and with other people.

JOURNAL:
What strengths did you discover in your eating attitudes? What specific habits do
you have that you want to continue? What habits do you have that you would like to
change throughout A Week of Mindful Eating?

A WEEK of MINDFUL
EATING
 the EATING ATTITUDESquiz
WHAT KIND OF EATER ARE YOU? DISCOVER YOUR STRENGTHS
A = ALWAYS ; U = USUALLY ; O = OFTEN
S = SOMETIMES ; R = RARELY
___1. I am terrified of being overweight. N = NEVER
___2. I avoid eating when I am hungry.
___3. I find myself preoccupied with food.
___4. I have gone on eating binges where I feel that I may
not be able to stop.
___5. I cut my food into very small pieces.
___6. I am aware of the calorie content of the foods I eat.
SCORING:
___7. I particularly avoid foods with a high-carbohydrate
NEVER = 3
content.
RARELY = 2
___8. I feel that others would prefer that I ate more.
___9. I vomit after I have eaten. SOMETIMES = 1
___10. I feel extremely guilty after eating. ALWAYS, USUALLY, AND OFTEN = 0
___11. I am preoccupied with a desire to be thinner.
___12. I think about burning up calories when I exercise. A TOTAL SCORE ABOVE 20 POINTS
___13. Other people think I am too thin. INDICATES HEALTHY EATING ATTITUDES
___14. I am preoccupied with the thought of having fat on AND BEHAVIORS.
my body. A TOTAL SCORE UNDER 20 POINTS
___15. I take longer than other people to eat my meals. MAY INDICATE UNHEALTHY ATTITUDES*
___16. I avoid foods with sugar in them. AND EXTREME EATING BEHAVIORS.
___17. I eat diet foods.
___18. I feel that food controls my life.
___19. I display self-control around food.
___20. I feel that others pressure me to eat. * IF YOU SCORED UNDER 20 POINTS,
___21. I give too much time and thought to food. WOMEN’S SERVICES CAN HELP! WE
___22. I feel uncomfortable after eating sweets. OFFER CONSULTATIONS IN WHICH YOU
___23. I engage in dieting behavior. CAN DISCUSS AND IMPROVE YOUR
___24. I like my stomach to be empty. EATING ATTITUDES WITH A CARING PRO-
___25. I enjoy trying new rich foods. FESSIONAL. CALL 801.422.4877 TO
___26. I have the impulse to vomit after meals. SCHEDULE AN APPOINTMENT.
Women’s Services and Resources received permission to use the Eating Attitudes Test. Original source here.

A WEEK of MINDFUL
EATING
 WHAT KIND OF EATER
ARE YOU?
THE CAREFUL EATER
Appears to be the perfect eater, yet anguishes over each food
morsel and its effect on the body. On the surface, this person
seems health and fitness oriented, because he/she is vigilant
about what is put into the body and is highly conscious of nutri-
tion.
THE UNCONSCIOUS EATER
This person is often unaware that she/he is eating, or
how much is being eaten. To sit down and simply eat
is viewed as a waste of time; eating is usually paired
with another activity to be productive.
THE CHAOTIC UNCONSCIOUS
EATER
This person often lives an over-scheduled life--too
busy, too many things to do. The chaotic eating style
is haphazard--gulp ‘n go when the food is available.
Chaotic eaters are often so busy putting out fires
that they have difficulty identifying biological hunger
until it’s fiercely ravenous.
THE WASTE-NOT UNCONSCIOUS
EATER
This person values the food dollar and his/her eating
drive is often influenced by getting as much as you can
for the money. This eater is inclined to clean the plate and
is especially susceptible to all-you-can-eat buffets and
free food.
Note: You may identify with an array of elements from many
categories--ideally, you will find yourself in the description of the mindful
eater more often through A Week of Mindful Eating.
Adapted from Intuitive Eating, Evelyn Tribole, MS, RD
THE REFUSE NOT
UNCONSCIOUS EATER
This person is vulnerable to the mere
presence of food regardless of whether
she is hungry or full. Candy jars, food at
meetings, and food on the kitchen counter
will usually not be passed up by this indi-
vidual.
THE EMOTIONAL
UNCONSCIOUS EATER
This person uses food to cope with emotions, espe-
cially uncomfortable emotions such as stress, anger,
and loneliness. While emotional eaters view their
eating as the problem, it’s often a symptom of a
deeper issue. Emotional eaters can range from grab-
bing a candy bar in stressful times to chronic compul-
sive binges of vast quantities of food.
THE PROFESSIONAL DIETER
This person is perpetually dieting, often trying the
latest commercial diet or diet book. Professional
dieters know a lot about proportions of foods,
calories, and “dieting tricks”, yet they are always
on another diet because the original never
worked.
THE INTUITIVE/MINDFUL EATER
Intuitive eaters march to their inner hunger
signals and eat whatever they choose without
experiencing guilt. They honor hunger, respect
fullness, and enjoy the pleasure of eating.
RECAPTURING
BEAUTY DAY TWO
“THERE IS AN INTIMATE LINK BETWEEN BODY, MIND, AND SPIRIT. IN
THE WORD OF WISDOM, FOR EXAMPLE, THE SPIRITUAL AND PHYSICAL ARE
INTERTWINED. WHEN WE FOLLOW THE LORD’S LAW OF HEALTH
FOR OUR BODIES, WE ARE ALSO PROMISED WISDOM TO OUR SPIRITS
AND KNOWLEDGE TO OUR MINDS (SEE D&C 89:19–21). NONE OF US CAN
IGNORE THIS CONNECTION OF OUR SPIRITS AND BODIES.” -SUSAN W.
TANNER

THE GOAL:
Study the Lord’s Law of Health in D&C 89

WHY:
Boyd K. Packer said, “Surely the Word of Wisdom was given so that you may keep
the delicate, sensitive, spiritual part of your nature on proper alert… it teaches how
to keep the body you were born with in the best condition and your mind alert to
delicate spiritual promptings.”

JOURNAL:
How does good health affect your ability to house the Holy Ghost? How does being
filled with the Holy Ghost beautify you?

A WEEK of MINDFUL
EATING
RECAPTURING
BEAUTY DAY THREE
MANY OF US FALL VICTIM TO LABELING FOODS AS HEALTHY OR UN-
HEALTHY. PERHAPS WE SEE HOW MANY CALORIES OR GRAMS OF FAT
ARE IN A PARTICULAR FOOD AND THINK, “I WILL NEVER EAT THAT
AGAIN!” IT IS A TRUE MISFORTUNE TO RESTRICT FOODS, BECAUSE THE
TRUTH IS, THERE ARE NO BAD FOODS. ALL FOODS CAN BE INCLUDED
IN ANY DIET IN MODERATION. THE SECRET TO HEALTHY EATING IS MAKING
WISE JUDGMENTS OF HOW OFTEN AND HOW MUCH.

THE GOAL:
Eat your favorite foods and get rid of restriction.

WHY:
The moment a food becomes forbidden in your mind is the moment that you begin
to crave it more and more. Self-imposed restriction of foods can lead to feelings of
deprivation and can cause eventual overeating. The key to success in getting rid
of restriction is using moderation in allowing yourself to eat your favorite foods.

JOURNAL:
Which foods do you periodically overeat because you have subconsciously
restricted them in your mind? How would allowing yourself to eat these foods in
moderation allow you to truly enjoy your food?

A WEEK of MINDFUL
EATING
RECAPTURING
BEAUTY DAY FOUR
EATING FOOD BECOMES A REAL MEAL WHEN YOU FOCUS ON THE
EATING EXPERIENCE RATHER THAN MERELY REFUELING YOUR BODY WITH
QUICK, ON-THE-GO CALORIES. A REAL MEAL IS EATEN WITHOUT
DIS-
TRACTIONS WHILE SITTING DOWN, PLANNED IN AD-
VANCE, AND GENERALLY INVOLVES MORE THAN ONE FOOD
GROUP.

THE GOAL:
Eat three real meals today.

WHY:
Adults who have regular meals eat better and are healthier. Children and teens
who have family meals eat better, feel better about themselves, get along better
with other people, and do better in school.

JOURNAL:
Compare the differences between merely eating food and eating a real meal. How
does the eating experience contribute to feelings of satisfaction?

A WEEK of MINDFUL
EATING
RECAPTURING
BEAUTY DAY FIVE
FIND WAYS TO RESOLVE YOUR ISSUES WITHOUT USING FOOD. ANXI-
ETY, LONELINESS, BOREDOM, ANGER ARE EMOTIONS WE ALL EXPERI-
ENCE THROUGHOUT LIFE. EACH HAS ITS OWN TRIGGER, AND EACH HAS
ITS OWN APPEASEMENT. FOOD WON'T FIX ANY OF THESE FEELINGS.
IT MAY COMFORT FOR THE SHORT TERM, DISTRACT FROM THE PAIN, OR
EVEN NUMB YOU INTO A FOOD HANGOVER. BUT FOOD WON'T
SOLVE THE PROBLEM. –INTUITIVE EATING, EVELYN TRIBOLE

THE GOAL:
Nurture your needs without using food.

WHY:
If anything, eating for an emotional hunger will only make you feel worse in the
long run. You'll ultimately have to deal with the source of the emotion, as well as
the discomfort of overeating.

JOURNAL:
What emotions trigger you to eat for reasons other than physical hunger? When you
eat mindlessly, what are you really hungry for? What activities can you do that will
nurture your needs without overeating?

A WEEK of MINDFUL
EATING