|The Lounge | Champions | The Wire | Schedule | Audio | Arcade | The Top Ten | Historical | Email | Video|
Mindfulness - The Key to Avoiding Overeating
I made myself a sandwich today and thought I'd be efficient and do some work over lunch. I was brainstorming some ideas for my next article. Deep in though, the ideas came easy to me. By the middle of page two, I looked down and noticed that I was on my last bite. It was weird, like when you fall asleep and wake up feeling like you just blinked and the alarm went off. I didn't taste my sandwich at all. After cleaning up my plate, I thought, I could go for a little something sweet, maybe I'll have a piece of fruit. My body just ate lunch, but my mind missed out on the whole experience. So there's my article topic!
Most of you have had an experience like this. In our hurried world, we have become excellent multitaskers. We eat while working, watching TV, reading, driving, dressing?you name it. While this seems to help with our time management, it may be one of the factors contributing the ever increasing incidence of obesity in our country.
Mindfulness is a Zen term used to describe being fully aware and alive in the moment. It is the process of being aware of your sensations and thoughts without trying to judge or control them. To eat mindfully is to experience the meal with as many of your senses as you can, and be fully present in the experience.
Mindful eating is not a new concept. Behavioral diet programs have suggested tips associated with it for years. You've probably heard things like chew each bite 25 times, put your fork down in between bites and eat all your meals at the table. These tips are all ways to slow down while we eat. New evidence shows that while eating slowly is important, it is also important to pay attention while you eat in order to feel fully satisfied.
Normal eating is described as "eating when you are hungry, and stopping when you are full". Sounds simple enough? But this can only happen when you are fully attuned to your body's signals for hunger and satiety. Chronic dieters often lose this ability- through training (constant dieting and "willpower") they have learned to tune out physical hunger and eat only according to their current list of "shoulds" and guidelines. Even people who do have the capacity to recognize the body's physical signals, have to pay attention to it.
In addition to recognizing hunger in general, it is critical to determine the difference between mind hunger and body hunger. By mind hunger, I'm referring to all of the other reasons that we eat- a stressful day, a celebration, boredom, sadness, fear of feeling an emotion? We have learned that when our body or mind is yearning for something, we give it food. It is a quick and easy fix. Maybe what we really needed was a nap, or a hug, or someone to listen or to learn how to express ourselves better. Learning to not feed mind hunger with food is a long process, this is a behavior that we learned long ago, and need to relearn other coping techniques. But just being aware is a great start. When you think you're hungry, ask yourself if food is truly what you need.
As you eat, just notice how hungry you are, how your food tastes, notice that more you eat, the less enjoyment you get. As your body reaches the point of satisfaction/satiety, your food doesn't taste as good as it did on the first bite. See if you can find this point. Geneen Roth explains it best, "Eat what you want. Eat until you've had enough. Satisfaction is both emotional and physical. There's a physical point of satisfaction. It happens often that somebody is eating, and then there's one point at which your body says, 'I've had enough now, anything you put inside me is for your mind, not for me, your body.' You've got to be paying attention there, so that means you've got to be present. If you're distracted, if you're doing something else, you're going to miss that signal."
To make your meals more mindful:
Jonna Reynolds is the founder and CEO of Evolve Wellness Coaching. She helps clients achieve their weight loss goals by looking at all the factors that contribute to their success. Specializing in holistic weight management, behavior change and binge eating disorder, her approach combines exercise physiology, behavioral psychology, nutrition, life coaching to help clients make permanent life changes.
Jonna holds national certifications in Wellness Coaching (Wellcoaches Corporation), Lifestyle and Weight Management Consulting (since 2003), Personal Trainer (since 1993), Group Exercise Instructor (since 1989) from the American Council on Exercise (ACE). Jonna received her BS degree in Health and Exercise Science from Colorado State University in 1994, and has done extensive post graduate work in Exercise Physiology, Wellness Management, Nutrition and Psychology.
For more information on services or to request a speaker on this topic: (480)248-2428http://www.evolve4life.com
To sign up for the free EVOLVE4LIFE Newsletter:http://www.evolve4life.com/newsletter.html
Public Release: 29-Jan-2015 Facelift surgery after massive weight loss poses ... - EurekAlert (press release)
The Dangers of Liposuction
One Reality TV show, The Swan, thrives on makeovers. Often viewed as tantamount to having a new life, a lot of people get giddy with the thought of undergoing a makeover.
Are Your Nutrition Habits Robbing You from the Body You Desire?
What if by making a few small changes in your nutrition and eating habits you could add up to a 50% gain in muscle mass and loose up to 18% extra fat.Well you could be robbing yourself of these gains just by not eating correctly and at the right times.
Weight Loss Product Warnings -- How to Spot Fat Burning Diets
This is the second article in the series, Weight Loss Product Warnings. How to Spot Fat Burning Diets teaches you how to analyze a diet's fat burning potential.
Health Care Costs - Can Your Diet Control Them?
One of the most talked about topics in any political and social circle is the rising costs of health care. Some say the health insurance companies are to blame, while others point the finger at medical malpractice lawsuits.
Is Losing Weight The Same As Losing Fat?
Contrary to common belief, your weight is not really the indicator of a weight problem - the actual percentage of body fat is the true indicator. You need to know what percent of you is actually FAT.
Are You Losing Body Fat or Water?
"I tried that diet and lost 8 pounds in the first week!""I've gained three pounds in one day! It must have been the cookie I ateor maybe the mashed potatoes!"These are comments I hear so often that I decided it would be a good topic for an article to help people have a better understanding of the fluctuating numbers on their scale. It is important to understand, when we step on a scale, it is measuring every part of our physical being at that moment in time, which means it measures our fat, muscles, organs,tissue and water weight.
Obesity - The Number 1 Health Issue in the US
Obesity is quickly becoming the number one health issue confronting America today, and it's not just America, other countries are affected also. Obesity leads to a multitude of health problems including, but certianly not limited too:Heart disease Diabetes High Blood PressureThese 3 alone are rapidly becoming the leading causes of premature death in both men and women, in our society.
Atkins Diet -- The Final Verdict
Supporters of the Atkins Diet claim that a low carbohydrate diet is a safe and effective method for losing weight. This article evaluates the low carbohydrate diet and specifically the claims made about ketosis.
Self-Sabotage Snacking After Gastric Bypass Surgery: Why Do We Do It?
LivingAfterWLS reader feedback indicates snacking is the single biggest problem for people after having gastric bypass - the problem being we snack on unhealthy items, we sabotage our weight loss or weight maintenance and we spiral back into the self-loathing that is so much an emotional part of morbid obesity.None of us goes into surgery expecting to be the one "who lost all that weight and put it back on.
Diet Pills And Supplements
Losing weight is a struggle that many of us face every day. In the search for the best diet program, the subject of diet pills and supplements can be the foremost thought on our minds.
Struggling with Weight? - Get a Dog
Just about every one of us struggles with our weight on some sort of level. There are usually two basic factors in weight control.
Failed at Weight Loss: Heres Hope
All Diets Work: No Diets WorkHave you lost weight in the past only to regain it a short time later? Have you followed every diet including Atkins, South Beach, the Drinking Man's diet, the Peanut Butter diet, or even the Chocolate Diet? All of these diets work, and none of them work, meaning, you can and probably do lose weight on any of them, but you won't keep it off. Why not? Because the day will come when the diet is over and you're right back to your regular routine; the same routine that got you fat in the first place.
Secrets Of Ephedra
For those of you who aren't familiar with ephedra let me start by saying that ephedra has been around for thousands of years. It was discovered by the Chinese and is also recognized by the name Ma-huang.
Lost Weight with Gastric Bypass? Hints for Great After Pictures
I clearly remember how much I loathed having my picture taken when I was morbidly obese. Actually, I didn't mind having the picture taken, it was seeing the picture of the sad fat lady that bothered me.
Of Super Mice and Supermen- and the Magic Apples of Avalon
Recently, a Japanese study showed dramatic results of organ fat loss and increased muscle strength, in test rats fed rare phytochemicals from baby green apple skins.Without additional vitamins or supplements, these rats lost 27% of their internal organ fat -- "belly fat" in you and me-- and increased in muscle strength by 16%, in just three weeks.
BMI: Between Meal Intrigue Hits the Highway
If you've been pursuing a lighter, healthier version of yourself, it's likely that you've heard of BMI, as in "Body Mass Index." BMI is a guide by which we can measure where we "are" right now and gauge our improvement over time.
Diet Pills, Products, and Dieting Supplements - Can They Help You Lose Weight Quickly?
Fighting obesity has become one of the most important issues on the minds of millions of people. Obesity is the cause of health problems and greatly increases the risk of heart attacks, strokes, diabetes, and even death.
Simply Weight Loss -- Losing Weight is Easy if You Stop Dieting
In theory, if you're starving, exercising less helps conserve energy. But obviously you're going to place finding food and eating at the top of your to do list.
Are Your Co-Workers Making You Fat? Avoiding Unexpected Treats
Taming the See Food Eat Food ResponseWhat happens when you're just minding your business and suddenly someone walks by with a delicious looking cake, muffins, or some other goodie you weren't expecting. You weren't hungry a minute ago but now you are suddenly ravenous.
The Papaya Diet: A Guaranteed Loser
Search Yahoo for "papaya" and "kirstie" and you'll find at least a hundred sites that claim papaya is single-handedly responsible for melting literally dozens of pounds off the body of a popular actress.I can recall, from my own quality-time spent in line at the grocery store, virtually every food known to man being touted as the key ingredient in a new "miracle diet.
Section Site Map - Submit News - Feedback - Comments - Advertise with Us
Copyright © 2006 Luminati Inc. All rights reserved.