Posts Tagged ‘weight management’

eating-food-with-mindfulnessLet’s face it, many pictures that we’ve seen associated with the mindful eating “movement” depict some version of a thin woman eating a big bowl of salad, or an overweight woman triumphantly choosing an apple over a cheeseburger. As if there were true “good” versus “bad” foods (or bodies), and one could earn a mindful eating “badge of honor” for overcoming all of those pesky cravings for fried foods and instead proclaiming a newfound love of kale.

As a mindful eating educator for over 10 years, I’m less interested in what you choose to put in your body, than how you choose to eat. (more…)

Read Full Post »


I learned a lot during this past weekend’s free virtual mindful eating event, and I hope you did too. During future monthly events, I plan to offer only one video and related posting at a scheduled time (likely 9am on a Saturday). Short(er), sweet, and focused is the goal, beginning with a rationale, leading into a guided exercise, and inviting you to develop your own plan for implementation.

By engaging more fully and intentionally with our eating experience, and “listening” to physical sensations such as hunger or fullness, sensory information, emotions, and thoughts, we gain access to information that we can use to guide our decisions in the future…beginning with this: the very next moment. And all of the moments that follow, too.

Read Full Post »

OLYMPUS DIGITAL CAMERAI’ll be releasing a more detailed outline by the end of the week, but here is an overview of the new-and-improved EAT curriculum that I’ll be teaching again beginning in October:

  • An introduction to mindfulness skills (and how they will help you reach your health- and weight-related goals)
  • The basic principles of mindful eating
  • Learning to achieve balance – listen to your body’s natural feedback system: mindfulness of hunger, fullness, satiety, and taste preferences
  • Learning to cope with difficulties and cravings: short & sweet lessons from a variety of self-compassion, mindfulness- and acceptance-based models

I’m working on a “traditional” track (6-8 sessions, in-person, maintenance sessions as needed) and an abbreviated version (YouTube videos or CD’s + handouts only, for individuals who have already established care with another provider or are seeking these educational materials only).

Interested? Feel free to get in touch at (503) 367-9488 or info@drmcwatters.com.

Read Full Post »

From this book: “Forming a healthier relationship with food isn’t about banning certain foods from your life. Nor is it about never eating in certain 9781409163886situations, including when you are in need of some comfort. A range of coping strategies is good. Rather it’s about this: Shifting from an unbalanced relationship to a balanced one. It’s about expanding your list of coping strategies, giving yourself permission to comfort yourself with food from time to time, fitting it into your food energy budget, and deriving true comfort from the food you do eat…” (p.47)

I’m still reviewing this book, but I am already familiar with Dr. Kristeller’s work , in addition to her program’s mindfulness underpinnings in the popular, well-supported Mindfulness-Based Stress Reduction (MBSR) program. In each explicitly mindfulness-based program, there is a strong emphasis upon coming home to the body…learning to listen to the body’s “inner wisdom” (its natural feedback system), in conjunction with skill-building in order to “responsd, not react” to challenging thoughts (like food rules or self-criticism), difficult situations, and painful emotions.

Easier said than done, right? The good news is: these skills are accessible to everyone, with practice!

Read Full Post »

I recently finished reviewing The Diet Trap: Feed Your Psychological Needs & End the Weight Loss Struggle Using Acceptance & Commitment Therapy. The title alone is a mouthful!

DietTrapCF.inddIt’s been interesting to contrast this book with The Weight Escape, which is also based in ACT as well. I’d definitely recommend both books for individuals who are hoping to implement healthy life changes, although each book adopts a slightly different stance that might be a good fit (or less so) for its readers. Here are my reflections, based upon an initial review: (more…)

Read Full Post »

“…Our mindfulness-based approach can help people connect with the innate feedback systems that naturally regulate eating and weighth emindful diett – in other words, make authentic change from within.” From The Mindful Diet.

I recently discovered this book at the local library, and would recommend it to anyone struggling with weight-related health concerns. It’s divided into three sections, Setting the Stage for Change, Building Your Foundation, and Eating for Total Health, and packed full of lots of scientifically-based, clinically tried-and-true steps that are grounded in mindfulness practice. Check it out today!

Read Full Post »

Read this informative, scientific article, one of a handful to highlight the benefits of mindfulness training for individuals who are considering or hoping toNurse_talking_-patient optimize surgical outcomes. Additional articles can be found at The Center for Mindful Eating’s newsletter edition on Bariatric Surgery.

Read Full Post »