{"id":233,"date":"2016-01-19T11:31:15","date_gmt":"2016-01-19T11:31:15","guid":{"rendered":"http:\/\/docere.metronmarketing.ca\/?p=233"},"modified":"2017-12-09T02:43:00","modified_gmt":"2017-12-09T02:43:00","slug":"mindful-eating","status":"publish","type":"post","link":"https:\/\/docerewellness.com\/?p=233","title":{"rendered":"Mindful Eating"},"content":{"rendered":"<p align=\"center\"><strong>What is Mindful Eating?<br \/>\n<\/strong><strong>Abigail Draper PhD RPsych<\/strong><strong>\u00a0<\/strong><\/p>\n<p>For many, eating has become a mindless activity that induces guilt rather than a natural, healthy, and pleasurable activity. Mindless eating involves:<\/p>\n<ul>\n<li>Eating when you are too full, and then feeling guilty<\/li>\n<li>Eating for emotional reasons such as stress or anxiety<\/li>\n<li>Grazing on food without thinking about it<\/li>\n<li>Mindlessly snacking in front of the tv<\/li>\n<li>Skipping meals and ignoring hunger signals<\/li>\n<\/ul>\n<p>In contrast to mindless eating, mindful eating is a mindfulness practice which is a powerful tool for developing a healthier relationship with food. Mindful eating is not a diet. There are no menus or recipes. Mindful eating is eating with intention and attention:<\/p>\n<ul>\n<li>It involves eating with the intention of caring for yourself<\/li>\n<li>It involves being more aware of your eating habits, the sensations you experience when you eat and the thoughts and emotions you have about food.<\/li>\n<\/ul>\n<h3>Holistic Health Calgary<\/h3>\n<p>Many of those who struggle with food respond mindlessly to their unrecognised triggers, thoughts and feelings. Most often, the triggers that prompt overeating are unconscious processes that have been repeated for years. People act without realising it. Since people eat for reasons other than physical hunger, changing behaviour involves first asking the question \u201cWhy do I eat?\u201d. This involves exploring triggers such as physical hunger, boredom, stress or fatigue. In the mindful eating cycle developed by Michelle May MD, further questions are asked to encourage clients to be more aware of the factors guiding their eating decisions. These include questions such as:<\/p>\n<ul>\n<li>\u201cWhen do I eat?\u201d The answer may depend on the clock, physical hunger cues or emotions.<\/li>\n<li>\u201cWhat do I eat?\u201d This questions examines the factors that people consider when choosing food, such as convenience, taste, comfort, and nutrition.<\/li>\n<li>\u201cHow do I eat?\u201d Eating can be rushed, mindless, distracted or secretive.<\/li>\n<li>\u201cHow much so I eat?\u201d Quantity may be decided by physical fullness cues, package size, or habit.<\/li>\n<li>\u201cWhere do I invest my energy?\u201d Eating may be invigorating, cause sluggishness, or result in guilt and shame.<\/li>\n<\/ul>\n<p>\u201cAsking \u201cAm I hungry?\u201d puts a pause between the trigger and a response,\u201d May says. \u201cThat gap breaks us out of ineffective, habitual patterns and gives us an opportunity to change old behaviours\u201d. A number of programs have adopted mindful eating to treat eating disorders such as binge eating, type 2 diabetes, and weight loss.\u00a0 Studies reveal that eating mindfully reduces binge eating, improves depression, can result in weight loss, enhances glycemic control and lowers cortisol levels while improving inflammatory markers. One such study examined mindful eating in restaurants and revealed a significant reduction in weight, calories consumer, fat intake as well as an increase in self-confidence among subjects who participated in a six-week mindful eating program. Mindful eating continues to gain widespread support to promote weight control, improve eating behaviours, prevent chronic disease, and foster a healthy relationship with food.<\/p>\n<p><strong>Eat a Food Mindfully<\/strong><\/p>\n<p>Take a raisin, grape, strawberry, piece of cheese or chocolate. Observe the appearance and texture. Is there an aroma? What kind of changes do you notice in your body as you observe the food? Next, place a small amount of the food in your mouth and do not chew it. After 30 seconds, start chewing. Observe what you notice about the favour or texture before you started chewing and after you started chewing. How does this compare with your typical experience of eating?<\/p>\n<p>Let us help you in maintaining a healthy quality of your life. Contact the clinic to book your initial consultation <a href=\"https:\/\/docerewellness.com\/contact-us\/\">today<\/a>!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Resources<\/strong><\/p>\n<p><a href=\"http:\/\/michellemaymd.com\/\"><strong><em>Eat What You Love, Love What You Eat<\/em><\/strong><\/a> by Michelle May, MD<\/p>\n<p><a href=\"http:\/\/eatingmindfully.com\/\"><strong><em>Eating Mindfully: How to End Mindless Eating and Enjoy a Balanced Relationship with Food<\/em><\/strong> <\/a>by Susan Albers, PsyD, and Lilian Cheung, DSc, RD<\/p>\n<p><a href=\"http:\/\/www.thecenterformindfuleating.org\/Jan-Chozen-Bays\"><strong><em>Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with<\/em><\/strong> <strong><em>Food<\/em><\/strong> <\/a>by Jan Cozen Bays, MD<\/p>\n","protected":false},"excerpt":{"rendered":"<p>What is Mindful Eating? Abigail Draper PhD RPsych\u00a0 For many, eating has become a mindless activity that induces guilt rather than a natural, healthy, and pleasurable activity. Mindless eating involves: Eating when you are too full, and then feeling guilty Eating for emotional reasons such as stress or anxiety Grazing on food without thinking about [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":682,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[],"tags":[],"class_list":["post-233","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Mindful Eating - Docere Wellness Centre<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/docerewellness.com\/?p=233\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mindful Eating - Docere Wellness Centre\" \/>\n<meta property=\"og:description\" content=\"What is Mindful Eating? Abigail Draper PhD RPsych\u00a0 For many, eating has become a mindless activity that induces guilt rather than a natural, healthy, and pleasurable activity. 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