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Peace of Mind
Source: https://www.inspirehealth.ca/blog/2016/07/mindful-mind-full-question/
Objectives
By the end of the presentation, you will be able to:
Allows you to honor your body and preferences when selecting foods to eat
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
Slow Down
Where does it come from? From the ground, farmer, cook, etc.
Is it processed? Whole?
Close your eyes to fully experience the taste, smell, mouth feel
Use a timer - set 30 minutes for a meal, aim to eat half of meal by 15 minute
mark
Check in throughout the meal and acknowledge your feelings after each bite
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?
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
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:
Slow Down
Investigate Hunger
Chew Thoroughly
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!
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