![]() So if the answer to “Why do I eat?” is “Because I’m bored,” there are no rules clients should have to follow commanding which foods are permissible or how much they should eat. As mentioned, a key component of mindful eating is nonjudgmental awareness of eating patterns. Ideally, these mindful eating techniques should be used as a framework to give clients additional insight into their eating patterns and not be used as a tool to dictate an appropriate chain of responses. “That gap breaks us out of ineffective, habitual patterns and gives us an opportunity to change old behaviors.” “Asking ‘Am I hungry?’ puts a pause between a trigger and a response,” May says. Nutrition professionals can discuss these and other questions with clients, and encourage clients to ask themselves these questions daily to boost awareness of the factors guiding their eating decisions. How is the energy used during work or play? “Where does the energy go?” Eating may be invigorating, cause sluggishness, or lead to guilt and shame.“How much do I eat?” Quantity may be decided by physical fullness cues, package size, or habit.“How do I eat?” Is eating rushed, mindful, distracted, or secretive? In our technological, on-the-go society, exploring the process of eating can be eye-opening.“What do I eat?” examines the factors people consider when choosing food, such as convenience, taste, comfort, and nutrition.“When do I want to eat?” The answer may depend on the clock, physical hunger cues, or emotions.“Why do I eat?” may include an exploration of triggers such as physical hunger, challenging situations, or visual cues, which often spring from stress, fatigue, or boredom.Since most people eat for reasons other than physical hunger, the first question of “Why do I eat?” is often central to ultimately changing behavior. Once you’re aware, you can change your actions.” A visual representation of this eating concept is the “Am I Hungry?” Mindful Eating Cycle (see diagram) from May’s book Eat What You Love, Love What You Eat. “The process of mindfulness allows a person to wake up and be aware of what they’re doing. “Many of the habits that drive overeating are unconscious behaviors that people have repeated for years, and they act them out without even realizing it,” she says. Michelle May, MD, founder of the mindful eating workshops “Am I Hungry?” believes awareness of food and the eating process is a necessary component that facilitates behavior change. “Mindful awareness helps people notice their direct experiences.” “Either you’re physically hungry or there’s another trigger for eating,” says Megrette Fletcher, MEd, RD, CDE, cofounder of The Center for Mindful Eating. The core principles of mindful eating include being aware of the nourishment available through the process of food preparation and consumption, choosing enjoyable and nutritious foods, acknowledging food preferences nonjudgmentally, recognizing and honoring physical hunger and satiety cues, and using wisdom to guide eating decisions.1 Mindfulness continues to gain widespread support to promote health and wellness, and mindful eating is being used as a tool to improve eating behaviors, encourage weight control, prevent chronic disease, and foster a healthful relationship with food. What’s interesting is that this exchange was part of a nutrition counseling session that focused on mindfulness, the concept of being present in the moment, and mindful eating, being aware of all facets of the eating process. “Wow, that’s the best piece of chocolate I’ve ever eaten!” Linda said to her dietitian. Her taste buds savored the mixture of creaminess and sweetness. ![]() After breathing in its sweet aroma, she took a small bite and let the chocolate slowly dissolve in her mouth. Linda sat at a table with a piece of rich, dark chocolate in front of her. ![]() ![]() Mindful Eating - Studies Show This Concept Can Help Clients Lose Weight and Better Manage Chronic Disease
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