MINDFUL EATING

S U S A N W E I N E R , M S , R D N , C D E , C D N

Fed up with how her diet is going,

Charlene takes a more serious aim at

her target weight.

I just can't go on another diabetes diet

External Cues? Budget? Hunger? Boredom? Stress? Fatigue? Low

blood sugar?

WHY DO YOU EAT?

MINDFUL EATING MEANS FOCUSING MORE ON HOW YOU EAT THAN WHAT YOU EAT

MINDFUL EATING

• Many people eat for other reasons besides

true hunger.

• Mindful Eating is focusing on eating with

intention and attention

– “Being aware in the present moment

when one is eating; paying close attention

to the senses, including physical and

emotional sensations” (Albers, 2008)

MINDFUL EATING

Dr. Susan Albers, Mindful Eating Plate

WHY WE NEED TO EAT• Foods provide a wide variety of

nutrients:

– Carbohydrates

– Vitamins

– Protein

– Minerals

– Fat

– Water

• Nutrients provide energy; fuel to

build cells, tissues, organs and keep

the body functioning.

RESPECT ME

• R: Recognize Signals

• E: Enjoy Eating

• S: Satisfy, Don’t Stuff

• P: Present in the Moment

• E: Exercise

• C: Cope with Emotions

• T: Tell the Food Police to “Buzz Off”

• M: Moderation is the Key

• E: Empower Yourself

SAVOR YOUR FOOD

• Make time

• Sit down

• Breath

• Pay attention

• Taste

• Fork down

• Feel your fullness

● Learn to recognize what triggers you to grab a

bite by keeping a food diary.

● Use pen and paper, websites or a smart phone

app.

Takeaway #1

Food Journal/Fitness Apps for iPhone & Android

• MyFitnessPal

• Amwell

• CalorieCounter PRO by MyNetDiary

• Diet Assistance

• Fooducate

• DailyBurn

• DietPoint Weight Loss

• NoomCoach: Weight Loss

• LoseIt!

KEEP TRACK

WHAT TO TRACK?

● Date

- Include weekdays and weekends

● Time

-You may find patterns of over- or under-eating during certain times of day

● Activity while eating

- Dining out with friends, eating at home with the family, driving in the car, watching television, etc.

● Food & beverage name/quantity

● Feelings while eating

- Boredom, nervousness, anger, excitement, depression, etc.

- Recording emotions may reveal meanings behind why you eat and snack

● Physical activity

NUTRITION MATTERS

● At the end of each day, examine how your emotions affected your

eating.

● Are you including a variety of foods?

● See any patterns between the journal categories?

ASSESSING HUNGER CAN BE CHALLENGING WHEN YOU HAVE DIABETES OR LOW BLOOD SUGAR

LEVELS OF HUNGERBefore you eat, always note your level of hunger:

10 Stuffed to the max. If you take another bite, you might

vomit.

9 Uncomfortably full.You need to unbutton your pants to

breathe comfortably.

8 Very full. You are very bloated.

7 Full. You feel a little bit uncomfortable.

6 Perfectly comfortable. You feel satisfied and content.

5 Feeling a little hungry.

4 A bit uncomfortable. You’re starting to feel very hungry.

3 Uncomfortable. Your stomach is growling.

2 Very uncomfortably hungry. You’re unable to concentrate.

1 Starving, weak and light-headed. You’ll eat just about

anything.

After discovering your triggers and identifying patterns,

create a food environment that works for you.

Takeaway #2

BECOME EMPOWERED

● Get rest

● Express feelings

● Being heard, understood, and

accepted

● Being intellectually and

creatively stimulated

● Receiving comfort and

warmth

Meeting Your Needs Without Food

The next time boredom, stress or exhaustion hits and you want to reach for food, try these tactics instead:

● Thirst first: grab a water bottle and drink up.

● Keep your hands busy: knit, text, clean.

● Seek support: call a friend, meditate.

● Get active: walk, strength train, yoga, stretch.

TIPS AND TRICKS

Don’t zone out or let yourself get distracted

during meals, always try to:

• fill up on fiber rich veggies.

• eat off of smaller plates & bowls.

• eat with your less dominant hand.

• put your fork down between bites.

• focus on the taste & smell of your meal.

• turn off your cell phone while eating.

TIPS AND TRICKS

Learn to enjoy your food at each meal and snack.

Moderation

Variety

Balance

TIPS AND TRICKS

● Try a “Water Schedule” – set reminders to drink water throughout the day.

● Try not to confuse thirst with hunger.

HYDRATE!

● We eat 92% of the food on our plate.

● We can reduce calories by 22% eating on a 9”-

plate.

● ½ cup fruit, vegetables or potatoes = ½ tennis ball

● 3 oz. meat, fish, etc.= deck of cards, palm of hand

● 1 oz. cheese = entire thumb

● 1 cup milk, yogurt or fresh greens = fist

● 1 tsp oil = tip of your thumb

PORTION PATROL

3-inch diameter

140 calories

35 carbs

6-inch diameter

350 calories

66 carbs

Vs.

20 Years Ago Today

Differences: 210 calories / 31 carbs!

PORTION PATROL: BAGEL

2.4 ounces

210 calories

30 carbs

6.9 ounces

610 calories

67 carbs

20 Years Ago

Differences: 400 calories / 37 carbs!

PORTION PATROL: FRENCH FRIES

Vs.

Today

Coffee, 8 ounces

(\whole milk & sugar)

45 calories

9 carbs

Mocha coffee, 16 ounces

(steamed whole milk & mocha syrup)

350 calories

38 carbs

Differences: 305 calories / 29 carbs!

PORTION PATROL: COFFEE

20 Years Ago Today

Vs.

1.5 ounces

210 calories

29 carbs

4 ounces

500 calories

68 carbs

Today

Differences: 290 calories / 39 carbs!

PORTION PATROL: MUFFIN

Vs.

20 Years Ago

Have inspirational quotes around:

Start where you are. Use what you have.

Do what you can.

-Arthur Ashe

http://www.diabeticlifestyle.com/webinars-podcasts

USE MOTIVATIONAL REMINDERS

● How much is this craving worth to you? Put ($1-$5) in the reward jar for a later reward!

● Treat yourself to a soothing massage.

● Take a warm lavender bubble bath.

● Sleep!You often crave food because you’re tired – go take a quick power nap or go to sleep earlier.

REWARD YOUR MINDFULNESS

● Walk along the beach or favorite hiking trail.

● Visit the free cultural/art/museum center.

● Spend half a day at the beach with a book.

● Update your iPod with inspirational songs.

● Sip your favorite coffee or tea in

a new mug.

● Start a new board on Pinterest with

your favorite inspirational quotes.

Celebrate Your Mindfulness

● Healthy Eating

● Less Sugar, Caffeine, Alcohol

● Exercise Regularly

● Sleep 7-8 hours/night

THE BRAIN-BODY CONNECTION

Leptin

decreases

appetite

Ghrelin

increases

appetite

THE BEST YOU IS THE MINDFUL YOU

Mindfulness is a

way of befriending

ourselves and our

experience.

– Jon Kabat-Zinn

QUESTIONS?

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