Mindful and Gentle Eating Process - How to Interrupt the Pattern of Emotional Eating

If you're a woman struggling with emotional eating, you probably often feel like you have no control around food. Because you've probably used food for so long to medicate your emotions, it's become second nature. You don't have an accurate picture of it anymore. This is why you probably swear that you can't live without M&Ms, your favorite cheesy puffs or Mom's homemade lasagna. But it's not the food that's hitting your happy spots, it's the connection to those memories. Right now you're linking extreme pleasure to eating the food and the consequence of that is that you can't seem to ever get enough. The truth is you can't get enough of it, because it's not what you really want. You're really seeking the opportunity to re-experience the positive memories that come with eating the food. However in order to extract those feel good feelings, you don't have to overeat the food.

The following method is to be used in conjunction with a permission based eating approach to food called Intuitive Eating. If you are dieting or restricting the foods you eat, you will have a much harder time with this exercise. This is because as a dieter, you will always want what you think you can't have. If you believe that you can't or shouldn't eat chocolate, then it will be extremely difficult for you to feel the level of safety intended in this exercise that comes with knowing that you can eat what you want whenever you get hungry.

in order to fully overcome emotional eating, it is essential that you find resourceful ways of dealing with the often uncomfortable emotions that drive you to eat. It is also important to be able to neutralize these emotions and deal with them so that they do not trigger the desire to overeat. For this, I heartily recommend the use of doing whatever you have to do to cope aggressively with the stress in your life. I teach my clients a variety of techniques listed under the umbrella category of energy psychology tools or energy therapy. They function to eliminate painful emotional and physical blockages in the body. One of my favorite processes is based on the science of acupuncture. It's called Emotional Freedom Technique or EFT.

I've created the following exercise for my Say Goodbye to Dieting Program. I recommend that you use this Mindful and Gentle Eating Exercise to become more conscious of your eating, slow yourself down and refocus on how the food makes you feel and notice how it feels in your body in the moment and over time.

The intention of the exercise is to begin to reawaken your sense of how to eat more mindfully, in full conscious awareness of your thoughts and feelings as you eat. If you're inclined to be a fast eater like me, I know how hard it is for you to consider eating more slowly. Eating fast is a sign of compulsion, that stems from fear of lack. Many non diet weight loss programs only advocate eating slowly as a means of breaking the habit of compulsion that drives the speed eating. I don't agree with that. As a gal who has always eaten very fast, I resented it when anyone told me to eat slowly. The resistance you feel is that little survival part of you that refuses to be made to feel unsafe ever again. I promise I won't ever take anything away from you. My only desire is to add to what you already have.

As a Master Practitioner of Neuro Linguistic Programming, I encourage you to learn by giving you the opportunity to enjoy contrast. I believe that choices are essential to being happy and in order to create new habits effortlessly, you have to feel really good about what you choose. You'll notice in this exercise, I'll ask you to eat slowly and then I'll encourage you to eat at your normal pace, whatever that may be and then alternate between the two speeds. That is done so that your brain can reorganize itself and find an intermediate speed that will become a new comfort level for you. To prepare you to do the exercise, please do the following 5 intermediary steps, A-E.

You may choose to eat anything that you want. The choice is up to you. This exercise is done to consciously slow you down. You may find it a challenge at first, later it will become a great joy.

A. Find five emotional food connections in your life that have in the past compelled you to eat when you were not hungry.

B. What has that food meant to you?

C. What memories rise to the surface when you think about it?

D. Go out and get one of those foods or all of them, bring it home or prepare it. (For best results, you'll practice this exercise each time with each of the individual foods you've chosen)

E. Before you are ready to sit down and eat your chosen food, set your place with the appropriate silverware and a napkin (even if you are eating a pint of ice cream, make sure that you have a napkin) You don't have to serve it in a bowl unless you choose to do so. Now you're ready to begin.

Mindful and Gentle Eating Process

1. Bring your journal to the table

2. Have your silverware and optional plate or bowl ready along with your napkin

3. Place the food on the table

4. Sit down facing it

5. Look at it

6. Smell it

7. Be present with your feelings as they surface

8. Notice those feelings

9. Sit for a few moments and write down your observations of the food and your feelings connected to it

10. Close your journal

11. Pause and think for a moment, offering thanks for this food

12. Pick up your utensil

13. Take a small bite or spoonful.

14. Place the food in your mouth and allow it to rest on the tip of your tongue.

15. Swirl it around in your mouth for about 3 to 7 seconds

16. Notice the sensations that come up for you

17. Slowly chew it or allow it to gently glide down your throat.

18. Put down your fork or spoon and resist picking it up for a moment. If you have to sit on your hands, then do it

19. Just sit with those feelings for about 10 -15 seconds

20. Repeat the process from stage 12-19 until you are satisfied. Notice the degree of that satisfaction. Do this at least 3 times during the week. The rest of the times eat at your normal pace. See what you discover.

And to learn more about how to how to make peace with food and friends with your body go to http://www.thejuicywoman.com and learn the strategies I use every day to be curvy and confident at any size

From Andrea Amador - The Juicy Woman

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Mindful Eating For Moms

Many things occur when we eat mindfully. First, we're aware of how much we are eating. We're more in tune with our body signals which tell us when to eat, how much to eat and when our bodies have had enough. As a result, we tend to overeat less often because we are paying closer attention to what our bodies need. Our bodies are determining when to eat as opposed to the event, the clock or the show on TV.

Another benefit of eating mindfully is that we're able to more fully enjoy our food because we are focused on the flavor, texture, aroma, presentation and atmosphere which surround us and the food we're eating. Our meals are more satisfying and enjoyable, which makes it easier to end the meal without that unfulfilled feeling which keeps us searching for more. One of the most effective ways to do this is to eat slowly, sitting down and concentrating on the taste of what you're eating. For many moms however, sitting down to a meal may be a rare treat. By sitting down to a meal, many things happen. First you're becoming more aware of the amount, type and reasons why you're eating. The second positive outcome is better digestion. Your food has an opportunity to be chewed, absorbed and digested more fully so you get the benefit of the nutrients you're taking in. Lastly, by eating mindfully you're sending an important message to yourself and others that you are worthy and deserving of some much needed self care. You are treating yourself with some kindness and respect which overflows to all those around you.

Picture a beautifully set table with candles, china and sparkling silverware. Music is playing softly in the background, it was an easy day with the kids, the food looks delicious, you're hungry for your dinner and you casually stroll to the table for your exquisitely prepared meal. Sounds like it's not that difficult to eat mindfully in this type of scenario, right? Now back to reality. You're running late and grab something to go, the kids are screaming, the dog is barking, the phone is ringing and the kids are starving NOW! Here's your perfect scenario for mindless munching. Another may be when you're able to catch a quick break and grab a bag of something crunchy while you read the newspaper, or when your hectic day is behind you and all you want to do is stare at the TV with a bowl of ice cream in your lap.

To eat mindfully, awareness comes first. You first need to catch yourself eating when you're not hungry. So often we eat mindlessly when we're passing food to others, making snacks for the kids, preparing dinner, walking past the candy dish at work, reading or watching TV. We may even find ourselves looking to eat when we have a few minutes to spare before our next activity and use food as a way to kill some extra time. Sometimes we may wander into the kitchen, open up the cabinets and wonder why we're even there! This is different than emotional eating where food is used as a coping mechanism offering quick relief or a way to help control your emotional pain. This is mindless eating where distractions and a lack of awareness cause you to take in food when you're not hungry. What can you do?

With greater awareness, you learn more about what you need. When you've learned what your specific needs are, you can work towards solutions which satisfy those needs. So, first stop and ask yourself why you're eating. Believe it or not, you may not even realize you had anything in your hand or your mouth. Ask yourself if you could possibly be thirsty instead. Our thirst mechanism doesn't always work effectively. We often think we're hungry when we are in fact, thirsty. Next, ask yourself what you really need. If you're bored, you need something to do. If you don't know what you're feeling, you need to figure that out too.

If you're eating just because the food is there, here are a few tricks you can try. One is to chew gum. If you just want to keep your mouth busy, gum may satisfy that oral need. You can also drink a glass of water or crunch on some vegetables with low fat dip. Another trick is to use the opportunity to whiten your teeth and put on a strip of tooth whitener. You can't eat for 30 minutes when they're on so you can spare yourself unnecessary calories while brightening your teeth!

You may find it helpful to keep your hands busy as well. Find things that make it difficult to use your hands for eating by putting on a coat of nail polish, rubbing creamy scented lotion on your hands, knitting or even wearing rubber kitchen gloves! You can even try putting on that bitter tasting nail polish designed to help you stop biting your nails. It acts as a quick reminder not to eat while helping your nails become long and beautiful!

Another trick is to find something to do such as brush the dog's fur, clean a drawer or sort through the mail. There are also visualizations you can try. Here's one thing you can picture to give you a better idea of how much you're eating. Picture a regular sized plate. Now picture that plate with all of the snacks, bites and treats you grabbed mindlessly. Put on the plate every thing you grabbed when you walked by the candy dish, ate standing up, when you were preparing dinner, talking (and chewing) on the phone, feeding the kids or watching TV. How does the plate look, is it overflowing?

Ending your habit of eating mindlessly takes patience and practice. It's about finding the strategies that work best for you, then applying them when you need it most. Food is meant to be delicious and it's meant to be enjoyed. But in order to get the most satisfaction, flavor and benefit from what we take in, we need to eat every bite with a keen awareness of what we're doing and why exactly we're doing it.

Debi Silber, MS, RD, WHC is a Registered Dietitian, Certified Personal Trainer, Whole Health Coach and President of Lifestyle Fitness, Inc. For almost 20 years, Debi has worked exclusively with moms inspiring and empowering them to become physically fit and emotionally strong through gradual, lifestyle change. For more information on the Lifestyle Fitness Program, please visit http://www.lifestylefitnessinc.com

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Mindful and Intuitive Eating - Tips For Creating an Enduring Habit of Conscious Eating

Mindful eating, intuitive eating, and conscious eating are all terms used to describe a way of eating that uses internal cues about hunger, appetite and fullness to guide our relationship with food. Being attuned to and able to listen to our body allows us to know what and when we need to eat. The focus is on learning to eat in a conscious way that helps our body to feel and function well. Dieting, restricting, counting calories or fat grams and focusing on weight are NOT components of mindful eating. Mindful eaters eat when they are hungry and stop when they are satisfied. They eat the foods that they are hungry for. There is no list of "good" and "bad" foods.

In short, mindful eating is the way that people who have a healthy relationship with food, who don't struggle with weight and who don't diet have been eating all along.

When introduced to mindful eating, people often panic. "If there are no rules, I'll eat all day long." In the short run, some people do eat more, but mindful eating is not eating with abandon. Mindful eating is eating consciously, being aware of the present moment; being aware of hunger and fullness; being aware of your appetite and what you are really hungry for. Mindful or intuitive eating involves learning to be conscious of the difference between hunger and other eating cues such as painful emotions, boredom, or tiredness.

The Secret:

The secret to success with mindful or intuitive eating is this: You must remember or re-learn how to eat consciously--without shame, guilt, fear and with careful attention to your body and what it needs and wants. Doing this also requires learning what to do when what your body and mind need and want are not food. You must learn to listen respectfully to your body and learn to nourish your body and spirit without food when food is not what is called for.

The Essentials:

Since 1995, I have worked with individuals to help them break unhealthy cycles of dieting, restricting, binge eating and overeating by establishing mindful or conscious eating habits. There are two essential components for creating an enduring habit of mindful eating.

1. A Mindful Check-in Practice

The goal of mindful eating is to stop both obsessing about food/diet and stop going on automatic pilot with food/eating. In order to be successful, you will need to create a consistent method of checking in--staying connected with yourself and with what you are feeling and needing so that you can respond to these needs and desires and avoid emotional eating. You will need to find a practice that works for you and fits with your personality and your strengths. If the practice you choose doesn't suit you, you won't stick with it.

This may be something you do daily when you get up in the morning or before a meal or when you get home from work. The only requirements are that it be done consistently and that it is something that helps you focus inward, without distractions. It is often useful to have a few ways of doing mindful check-ins at various points in your day.

Examples of possible mindful check-ins: mindfulness meditation, journal writing or free writing, walking or running, prayer or contemplative time.

Often people start with writing. It might be useful to write about whatever is on your mind for fifteen minutes every morning. Especially in the beginning, it is helpful to keep an emotion/food log--noting how you are feeling and how hungry you are before you eat. The process of writing slows you down and forces you to think--to be mindful--of your eating.

2. A Support System

It is very important to have people (or a person) who support and encourage your belief system about not dieting. Your support system should honor your goals, celebrate your successes and help you stay accountable towards being the person you want to be. Your support system may help you to be consistent with your mindful practice. Your supporters know that you are not your weight or your clothing size. They are there for you when you doubt yourself or your path and when you hit roadblocks or find yourself in a place or with a feeling where you don't know what to do. They can help you figure out what to do when you know you are not hungry but feel like turning to food.

People create this support system in a variety of places. Your support may be available in friends you already have. Sometimes, however, the mindset of dieting is so entrenched in our families or social circle that it might be helpful to move outside your current life for support. A group, an online message board, or an intuitive eating class can be very helpful.

Sometimes people choose to work with someone individually. As a Personal Coach, I work with individuals to help them successfully move out of a dieting mentality, to develop meaningful mindfulness check-in strategies that honor and utilize their particular strengths. We work together to get through the scary parts of giving up calorie counting and weigh-ins. In some situations, a therapist can be helpful to you in moving beyond emotional eating. If you find that the emotions behind your eating are overwhelming or if dieting feels out-of-control, you should consider working with a therapist who specializes in these issues.

Remember: Mindful eating is about putting your relationship with food into perspective. When we do that successfully, we find that it means developing new ways of taking care of ourselves without resorting to food or to dieting. It's a challenge but the rewards are tremendous. Developing mindful check-in practices and a solid support system will create a firm foundation for success.

Melissa McCreery, PhD, ACC, is a Psychologist, ICF Certified Life Coach, emotional eating expert, and the founder of http://www.TooMuchOnHerPlate.com, a company dedicated to providing smart resources to busy women struggling with food, weight and overwhelm. Find out more, read tips and articles, and pick up her free audio series: "5 Simple Steps to Move Beyond Overwhelm with Food and Life" at http://www.TooMuchOnHerPlate.com.

Copyright 2006 - Melissa McCreery, Ph.D. All Rights Reserved Worldwide. Reprint Rights: You may reprint this article as long as you leave all of the links active, do not edit the article in any way, and provide full author credit.

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Mindful Eating - Four Must-Know Tips For Eating More Mindfully

Throw out your old notions of what you can and cannot eat. Through a process called mindful eating, you can eat what you love, enjoy it completely, and simply eat less of it because you slow down and pay attention while you are eating.

Eating mindfully is eating with awareness. So many of us mindlessly eat in front of the television, while driving or while surfing on the Internet, and by doing so, we end up eating way more than we intended to eat.

If you're eating while you are distracted, you aren't listening to the internal cues that your body is giving you. Your body knows when to stop eating so you can maintain a healthy weight. The key is in setting yourself up in an eating situation so you can listen to these cues.

Mindful eating happens when you pay attention to how the food is making you feel. It's a process of enjoying the sensory experiences associated with eating food. You should be present in the moment and experience each bite as it happens. It's very similar to watching your breath in yoga or meditation.

Here are four must-know tips for success with mindful eating.

1. Eat only when you are hungry. Your body's hunger is a natural cue that you need nutrition. True hunger is different from a craving. You should feel hungry in your gut and not just feel like you need to eat because you should. Most people need to eat every three to five hours.

2. Follow your cravings, within reason. You should eat what you want to eat, as long as it's not overly unhealthy. Although mindful eating is not designed to be a weight loss plan, you should try to find healthy alternatives for what you are craving.

Try to focus on the sensations you are craving. For example, the salty, fried taste of French fries can be replaced with some roasted potato wedges. If you can pinpoint the experience you are craving, you can often find a healthier alternative.

As you continue to practice mindful eating, you are likely to find that it's the whole, nutritious food that your body finds truly delicious. Your taste buds will savor fresh raspberries, for example, and might find a fried donut kind of yucky when you are really paying attention to the flavor.

3. Eat without distractions. If you normally make a habit of eating in front of the television or while driving, you need to change your eating habits. You should sit down and comfortably eat your meal in a leisurely fashion. Don't rush through your meal or you'll end up eating more than your body really needs. Eat each bite slowly and deliberately so you can savor each flavor and texture of the food you are eating.

4. Stop eating when you are full. When you practice mindful eating, you'll come to recognize a state where you are comfortably full but not stuffed. You shouldn't feel discomfort after eating. If your stomach feels too big you have eaten too much. Be sure to stop throughout the meal and ask yourself if you are really still hungry or if you are just eating out of habit.

By practicing these techniques for mindful eating you will be able to regain a healthy weight and enjoy the food you eat even more. Enjoy your new healthy habit!

Jamie Jefferson writes for Momscape.com, where you'll find reviews and coupons for popular online diet plans, including Nutrisystem Coupons. You can also see her online diet recommendation.

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