Mindful Eating - DiabetesSisters Eating - Am... · MINDFUL EATING MEANS FOCUSING ... Learn to...

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MINDFUL EATING SUSAN WEINER, MS, RDN, CDE, CDN

Transcript of Mindful Eating - DiabetesSisters Eating - Am... · MINDFUL EATING MEANS FOCUSING ... Learn to...

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MINDFUL EATING

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

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Fed up with how her diet is going,

Charlene takes a more serious aim at

her target weight.

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I just can't go on another diabetes diet

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

blood sugar?

WHY DO YOU EAT?

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

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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)

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MINDFUL EATING

Dr. Susan Albers, Mindful Eating Plate

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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.

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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

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SAVOR YOUR FOOD

• Make time

• Sit down

• Breath

• Pay attention

• Taste

• Fork down

• Feel your fullness

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● 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

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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

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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?

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

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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.

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After discovering your triggers and identifying patterns,

create a food environment that works for you.

Takeaway #2

BECOME EMPOWERED

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● Get rest

● Express feelings

● Being heard, understood, and

accepted

● Being intellectually and

creatively stimulated

● Receiving comfort and

warmth

Meeting Your Needs Without Food

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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

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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

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Learn to enjoy your food at each meal and snack.

Moderation

Variety

Balance

TIPS AND TRICKS

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

● Try not to confuse thirst with hunger.

HYDRATE!

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● 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

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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

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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

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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.

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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

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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

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● 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

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● 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

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● Healthy Eating

● Less Sugar, Caffeine, Alcohol

● Exercise Regularly

● Sleep 7-8 hours/night

THE BRAIN-BODY CONNECTION

Leptin

decreases

appetite

Ghrelin

increases

appetite

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THE BEST YOU IS THE MINDFUL YOU

Mindfulness is a

way of befriending

ourselves and our

experience.

– Jon Kabat-Zinn

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QUESTIONS?

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

W W W . S U S A N W E I N E R N U T R I T I O N . C O M

W W W . H E A L T H Y B Y T E S . O R G

@ S U S A N G W E I N E R

S U S A N @ S U S A N W E I N E R N U T R I T I O N . C O M