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Archive for the ‘Mindful eating’ Category

girl-cooking-soup-ladle-home-47328087Yesterday I made an old favorite, Split Pea Soup with Frizzled Ham, from Mark Bittman’s Food Matters Cookbook. More of an autumn gal, personally, I was thrilled by the morning’s cloud cover and seized the brief spell of cool weather as justification for a kettle of soup. Plus, I love this particular recipe – I’d heard Mark speak at the Schnitzer a few years ago when he was promoting his book and felt a certain affinity for the fellow food enthusiast.

Soup making is a ritual; one I’ve learned to treasure over the years. A way to slow down, savor, and fill up -not just belly, but heart. (more…)

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The latest Food for Thought from TCME

15873209_1494627643905447_933952185795161903_nRead the Winter 2017 Food For Thought newsletter here, with a variety of tips on establishing a mindful eating practice. Free from the Center for Mindful Eating. Learn more, join a free (or low cost) webinar, and become a member, by visiting their Facebook page.

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body-awarenessIf you are interested in refreshing skills or dipping into mindfulness practices for the first time – particularly those oriented toward awareness of our eating experiences and of the body, join me for my 7-day “mindful eating challenge” (from 2014). You can participate over the next week by visiting my Facebook page.

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Family Eating BreakfastIf you are interested in learning more about the Mindfulness-Based Eating Awareness Training program as it was developed by Dr. Jean Kristeller, Ph.D., and perhaps want to check out her book or related resource, her website is worth a visit. The Emotional Eating Worksheet (at the very bottom of the page), in particular, could be a useful self-monitoring tool to learn more about the relationship between your emotions, stressful situations, and eating habits. If you use this form to gather information, however, remember to bring lots of self-compassionate “seasoning” to your experience!

As Dr. Kristeller reminds us, “mindfulness can help bring balance into every aspect of how we eat. It involves cultivating a combination of “inner wisdom” (awareness of how our body and mind are responding), and “outer wisdom” (engaging nutrition information and recommendations to meet your own personal needs and preferences)…”

Enjoy!

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Feeling stirred up? Emotions on fire? Perhaps you’ve found yourself turning to food, to soothe, celebrate, or cope. Stop, Drop (in) and Roll with a mini-meditation exercise, adapted from the MB-EAT program. This one-minute mindfulness exercise is useful at any time of the day, particularly before or during meals.

1: Take a few breaths, bringing awareness to the body as a whole. Can you observe the sensations associated with breathing?

2) Bringing awareness to the mind, use it to scan your body for other sensations or emotions. You might ask yourself: “What is happening, now?” Notice the state of the mind: is it busy? racing? or quiet?

3) Allow a sense of curiosity to flavor the exercise – you are gathering information, and checking in, not policing your experience. Witness “should’s” or judgmental or self-critical thoughts, as they come and go.

4) Proceed with eating, or other desired activities. Notice how it feels to do so, after pausing for this mini-meditation.

Feel free to adapt the exercise as needed. In the future, you might also try choosing one object of awareness, such as hunger cues. Emotions. The level of stress felt in the body. Remember, there is value in learning how to attend to your experience, without always trying to change or avoid it. Don’t take my word on this, however. Experiment. And observe what happens.

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fork and plateRonna Kabatznick, Ph.D., a Center for Mindful Eating (TCME) Board Member and an Assistant Clinical Professor in the Department of Psychiatry at UCSF, offers some advice on how to set up a daily mindful eating practice.

 

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