Remember that it’s NOT your last meal. You will be able to eat again! Slow down and savor the flavor of food. Treat every bite as a gourmet feast! The more time and attention you give to food the more satisfying it is.
Eating Awareness Training
Becoming More Aware Of Your Relationship With Food and Life
Our body is precious—treat it with care.
When you eat, eat slowly and listen to your body.
Let your stomach tell you when to stop—
NOT your eyes, or your tongue, or your emotions
Become more aware of your relationship with food. You can increase the satisfaction in your eating by exploring the sensual qualities of foods. Notice WHAT…and HOW you are eating!
Frequently we are lost in thought or distracted with a variety of other activities like reading, watching TV, driving, or talking with others, and we barely notice what or how much we are eating. We may sometimes be surprised that the food is all gone and wonder where it went! Gee, the bag is empty!!! How did that happen? It is because we have developed the habit of not being mindful during our everyday activities. Perhaps explore how aware (or mindful) are you during your other daily activities: Mindfulness and meditation scale.pdf
Also it is important to explore our hungers before we eat. What are we hungry for? What part of us is hungry? As Jan Chozen Bays explores in her book Mindful Eating (which is in the resources at the end of this article) different kinds of hunger: eye hunger, mouth hunger, stomach hunger, body or cellular hunger, mind hunger, and lastly heart hunger. Upload here: Sacred Eating Workshop by Jan Chozen Bays.pdf
Also check out this site for Transform Emotional Eating and Addictions.
Research Discoveries of How Our Environment Influences The Amount We Eat
- As in the picture above, when we are served larger portions, we tend to eat more!
- If you can see the food, and if the food is close to you, you’ll probably eat more! There is truth to the old adage, out of sight, out of mind!
- Having a great variety of foods that are randomly arranged makes us want to eat more. Think of a potluck that you attended recently. So much food, so little time!
- Eating from a LARGE bag or box of something. Have you ever noticed that when you eat from the whole bag of potato chips or other snacks that it’s easy to get “hand-to-mouth dis-ease” and end up eating way too much?
How to Get Control of Portion Sizes
- Keeping a food journal can shed light on how much and what you eat and you’ll discover the factors that influence your food choices.
- Pause for your cause! Whenever you feel an urge to eat, check in to see what you are hungering for. Is it emotional, soul nurturing, or food?
- Set up your home, work, and travel environment to support your success.
- Eating regular meals and snacks can keep you from getting over hungry.
- Weigh and measure foods at home so that you get used to how a “portion” looks. It is helpful to use measuring cups as portioning tools to serve yourself. Also, you can get 1-cup or 2-cup plastic storage bowls to serve yourself. I do this at home with my yogurt and fruit. I take a 2-cup bowl, fill it half-way with yogurt, and put in flavorings and sweetener, I then fill it up with frozen blueberries until the 2-cup mark. That makes “food portioning” very easy to do. Most people underestimate what they have eaten by about 25 – 30%! You might think, “Oh, I’m just eating like a bird!” Watch out! You may be eating like an ostrich, not a robin!
- Practicing eating slowly and with awareness will help you eat less.
- Pay attention to levels of hunger and fullness and STOP eating just when you feel satisfied. It’s NOT your last meal, you will be able to eat again!
- Eating veggies or salads first when you sit down for a meal will help fill up your stomach and you will eat less. I also do this when I’m having a late dinner with friends. I usually eat around 5:30 pm and if I wait until 7 or 7:30 pm, I’ll overeat. So I have a small snack (like some raw veggies or fruit) to tide me over so I don’t overeat.
- I don’t eat from a “whole container” of anything. I always take a single portion out and then put the other away. For me, I LOVE salted peanuts. I keep them in the basement because I find it TOO easy to just grab handfuls of them if they’re in the kitchen, so I take a single portion (to mix with raisins) upstairs and leave the can downstairs! Then if I want another portion, I have to go downstairs to get it! This technique stops mindless eating.
- Check out food labels to see the “reference amount” that is listed, serve yourself a “usual portion,” and then double-checking to see how many “servings” you are having.
- Drinking adequate amounts of fluids can help you eat less. We may sometimes confuse signals of being thirsty with hunger and find ourselves eating food when what we really need is water!
|Intuitive Eating by Evelyn Tribole M.S. , R.D. and Elyse Resch M.S., R.D. is an excellent resource on honoring your hunger, enjoying the pleasures of food and feeling your fullness. To explore her 10 Principles of Intuitive Eating and her website.|
Check out this really excellent book at: http://www.mindlesseating.org/ You’ll discover many surprising facts about why you make the food choices that you do and how to make gradual changes that help you eat less.
Also, Mindful Eating by Jan Chozen Bays is excellent. as you explore and discover all of your hungers…not just for food! It includes a CD with audio mindfulness exercises too: http://www.amazon.com/dp/1590305310
Additional links from my Website:
- Delve into Healthy Reasons To Eat and Self-Destructive Reasons To Eat
- Eating Awareness Training
- Sacred Eating Workshop by Jan Chozen Bays.pdf
- Mindful Eating at Great Vow: http://www.zendust.org/eventlisting
- Intuitive Eating and Eating Disorders
- Nibble on Sustainable Eating: Be an expert about how food works in your body!
- Mindful Meals: Re-learning how to eat with pleasure http://www.bodypositive.com/mindful.htm
- Listen to Your Body. It Will Talk to You: Hunger Scale
- The Grace Of Eating: The Five Contemplations Before Meals
- The Ovals–Developing and Maintaining a “Personal Plan of Eating”
- CELEBRATE Healthful Eating! Yum! Make It FUN. Make It Colorful.
Be an expert about how food works in your body!
Mindful Meals: Re-learning how to eat with pleasure http://www.bodypositive.com/mindful.htm
To upload a PDF of this exploration: Sustainable Eating HAES.pdf from The Body Positive by Deb Burgard, Ph.D.
The Body Positive: boosting body image at any weight! by Debby Burgard, Ph.D. Looks at ways we can feel good in the bodies we have. Remember, your body hears and feels everything you think. Explore http://www.bodypositive.com/ for ideas to be healthy at any size. Also check out Health at EVERY Size by Linda Bacon Ph.D. She shares many insights at: http://www.lindabacon.org