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Mindful Eating at HomeJill Verchota-Luce, MPH, RDN, LD, IFNCPHealth Management ConsultantMay 2020
On the menu today: Mindless eating triggers Strategies to help you eatmore mindfully Healthy eating at homeMarsh & McLennan Agency LLC
Take a Pause.Marsh & McLennan Agency LLC
Mindful Eating Core PrincipalsBeing aware of 1. Nourishment foods provide2. Choosing enjoyable and nutritious foods3. Acknowledge food preferences nonjudgmentally4. Recognize and honor physical hunger and fullness5. Using wisdom to guide eating decisionsMarsh & McLennan Agency LLCSource: Lily Hills, The Mindful Eating 030413p42.shtml
Mindful eating can help you: Cut down on portions Avoid stress eating Reduce post-meal gas, bloating, discomfort Enjoy food, not associate your eating with shameMarsh & McLennan Agency df
Mindless Eating TriggersMarsh & McLennan Agency LLC6
Mindless Eating Triggers: StressStress cravings; eatmore to satisfy cortisol“Stresshormone” dopamine &adrenalineCrave fat, sugar foodsEat unhealthyfoodsMarsh & McLennan Agency LLCTryon MS, Carter CS, Decant R, Laugero KD. Chronic stressexposure may affect the brain's response to high calorie food cuesand predispose to obesogenic eating habits. Physiol Behav.
Mindless Eating Triggers: Environment Family Friends Packages Plates LabelsNames LightsNumbers Colors Shapes Smells ContainersMarsh & McLennan Agency LLC
Mindless eating triggers:Extra LARGE stalemovie theaterpopcorn with butterMarsh & McLennan Agency LLCWansink B, Kim J (2005),”Bad Popcorn in Big Buckets:Portion SizeCan Influence Intake as Much as Taste”, Journal of NutritionEducation and Behavior, 37,112-120.
Mindless eating triggers:Bottomlesssoup!Marsh & McLennan Agency ml
Mindless eating triggersSeafood filetSucculent Italian SeafoodFiletRed beans with riceTraditional Cajun Red Beanswith RiceChocolate cakeMarsh & McLennan Agency LLCBelgium Black forestChocolate CakeWansink, et al. (2005). How descriptive food names bias sensoryperceptions in restaurants. Food Quality and PreferenceVolume 16, Issue 5, July 2005, Pages 393-400 Retrieved online s/pii/S09503293040009
Mindless eating triggersNarrow, 22 oz. glassShort, wide 22 oz. glassWansink, B. et al. (2005). Shape of glass and amount of alcohol poured:comparative study of effect of practice and concentration. BMJ. Retrievedonline from http://mindlesseating.org/pdf/Pouring-BMJ 2005.pdfMarsh & McLennan Agency LLC
Mindful Eating StrategiesMarsh & McLennan Agency ting-more-enjoying
Overcome Triggers: mindful eating at home Make space for: undistractedmealtimes, food prep Weekly grocery trips – stockcabinets with healthier options Pre-portion snacks and meals Make fruits and veggies visible Healthier take-out and deliveryoptions Use smaller plates and bowlsMarsh & McLennan Agency LLC
Mindful eating core principalsBeing aware of 1. Nourishment foods provide2. Choosing enjoyable and nutritious foods3. Acknowledge food preferences nonjudgmentally4. Recognize and honor physical hunger and fullness5. Using wisdom to guide eating decisionsMarsh & McLennan Agency LLC
Food tracking What? How much? When? Where? & WithWho? What you’redoing? How you’refeeling? Hunger/fullness?Marsh & McLennan Agency food-diary-2019013115855
Electronic tracking tools MyFitnessPal See How You Eat MealLogger MyPlate Ate Food DiaryMarsh & McLennan Agency LLC
Rate your hunger: 0-100 Starving1 Physically hungry2345 Satisfied678910 Thanksgiving stuffedMarsh & McLennan Agency .pdf
“Am I hungry? ”How doI eat?How much doI eat?What do Ieat?When do Iwant to eat?Where do Iinvest myenergy?Why do Ieat?Marsh & McLennan Agency LLChttps://amihungry.com/
Change your biochemistry”I’m not hungrynow, but when Ido feel hungry,I’ll eat!”1. Close your eyes2. Sit up tall3. Smile4. Place hand on heartMarsh & McLennan Agency LLC
Slow down at mealsMarsh & McLennan Agency LLC Pause before eating Set a timer Eat with non-dominanthand Take small bites andchew thoroughly Wait 15-20 minutesbefore refilling -Final.pdf
There’s an app for that! Am I Hungry? – Tune into hunger cues to eat moremindfully and less emotionally Insight Timer, Headspace and Calm – GuidedmeditationsMarsh & McLennan Agency LLCWashington Post article: Apps take a mindful approach to eating,activity. 9-934340db57cf6abd story.html?wpisrc nl sb smartbrief
Try it out at home for 3 days Pause. Am I hungry? Rate hunger before, during and after each meal for 3days using a scale of 0-10 Include any physical cues you’re feelingMarsh & McLennan Agency LLC
In Summary: Mindful Eating StrategiesMarsh & McLennan Agency LLC Self monitoring Stress management Stimulus control Problem solving Cognitive restructuring Social support
Healthy Eating at HomeMarsh & McLennan Agency information-consumers
Easy pantry meals Chili (traditional or white) and soups Pineapple BBQ chicken Burrito bowls Turkey taco skillet Pasta with olive oil & frozen veggies or marinara sauce Teriyaki chicken rice or stir-fry of your choice Garlic noodles with broccoli and protein of choice Fish and roasted potatoesMarsh & McLennan Agency LLCwww.budgetbytes.com
Make your Fruits & Veggies Last!Fresh: Potatoes, sweet potatoes, onions - cabinet Cabbage, carrots – refrigerator drawer Winter squash – countertop Celery – wrap in foil Apples, oranges, grapefruit – refrigerator Herbs – in water Greens – paper towelFrozen: Spinach, broccoli, cauliflower, peas, corn, green beans Pineapple, mango, melon, berriesMarsh & McLennan Agency ep-herbs-fresh/www.budgetbytes.com
Free cooking apps Project Foodie SideChef: Recipes & meal plannerMarsh & McLennan Agency LLC
Free cooking websites https://www.deliaonline.com– Go to: How to cook https://www.thekitchn.com/– Go to: Sign up for cooking school https://www.bbc.co.uk/food/techniques https://cooking.nytimes.com/– New! Self Quarantine recipe pageMarsh & McLennan Agency LLC
Take action! Focus on one goal at atime Select 1-3 small habitchanges Commit to the change Keep the plan relevant Relapse planMarsh & McLennan Agency LLC
Q&AThank you!Jill 3-3176
Marsh & McLennan Agency LLC
Pasta with olive oil & frozen veggies or marinara sauce Teriyaki chicken rice or stir-fry of your choice Garlic noodles with broccoli and protein of choice Fish and roasted potatoes www.budgetbytes.com . Marsh & McLennan Agency LLC Make your Fruits & Veggies Last! Fresh: Potatoes, sweet potatoes, onions - cabinet Cabbage, carrots –refrigerator drawer Winter squash .
