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:

  • Keep a food log- ask what, how much, how you felt, who was with you, where were you, how hungry were you? How did you feel afterwards?
  • Before you eat, rate your hunger on a scale of 1-10, after eating; use a satiety/fullness scale. This will help you to identify patterns, triggers for overeating, and recognize the point of satisfaction in a meal.(1- starving, about to pass out, 5- just right, not hungry and not full, satisfied, 10- stuffed, uncomfortable)
  • Make eating a solitary activity, sit at a table, light a candle, add dinner music, make it a complete experience
  • Focus on the flavors and textures of your food.
  • Eat slowly and notice how enjoyable each bite is.
  • 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)248-2428 http://www.evolve4life.com

    To sign up for the free EVOLVE4LIFE Newsletter: http://www.evolve4life.com/newsletter.html

    shuttle from O'Hare Brocton .. Lockport Chicago limo O’Hare
    In The News:

    Unitree, a Chinese robotics company that developed a backflipping robot, has now introduced a humanoid robot capable of doing a side flip.
    Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.
    According to the FBI, cybercriminals are sending extortion letters, threatening to release victims' sensitive information unless a ransom is paid.
    FireSat is a satellite project designed to detect and track wildfires early, aiming to detect a fire that's the size of a classroom within 20 minutes.
    Tech expert Kurt “CyberGuy" Knutsson reports that researchers have uncovered a Chrome vulnerability used in a cyber espionage campaign.
    Preserving voicemails securely on Android: Tech expert Kurt “CyberGuy" Knutsson reveals easy methods to keep memories alive forever.
    This phishing kit bypasses 2FA via session hijacking and real-time credential theft. Kurt “CyberGuy" Knutsson offers four ways to stay safe from Astaroth phishing attacks.
    Tech expert Kurt “CyberGuy" Knutsson discusses Joby Aviation and Virgin Atlantic planning to launch 200-mph U.K. air taxis linking airports and cities.
    Fake Apple virus warnings, security alerts and messages are tactics used to prompt you to call a number or click on a malicious link. The CyberGuy explains how to protect your devices.
    The combination of artificial intelligence and neuroscience allows a paralyzed man to manipulate a robotic arm by using his brain to imagine movements.
    With the help of artificial intelligence, sophisticated fraud techniques emerging today are virtually undetectable to the untrained eye.
    Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents
    If you need to free up space on your Mac, consider deleting duplicate photos in your image library. Apple makes it easy to do, and the CyberGuy explains the process.
    Microsoft is discontinuing Skype in May after 22 years of service. Kurt the CyberGuy addresses other options for internet-based phone and video service.
    Tron 1, a Chinese company's two-legged robot, is versatile and can walk, roll and pivot, even on rough terrain. Tron 1 stands 33 inches tall and weighs 44 pounds.
    Hackers are tricking people into installing password-stealing malware by making them press keyboard shortcuts under the pretense of proving they're not bots.
    Saving the voices of loved ones can be a comforting way to keep alive memories. Kurt "the CyberGuy" Knutsson explains how to preserve voicemail messages.
    Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.
    The FBI warns that some free online document converters load malware onto people's computers, making their private information vulnerable to attack.
    Toyota's compact electric FT-Me is designed to tackle challenges of city living while offering an accessible and eco-friendly transportation solution.
    Kurt “CyberGuy" Knutsson says 23andMe's bankruptcy raises data privacy fears: Opt out, download and delete data now.
    UBTech and Zeekr unite with AI robot swarms to make car manufacturing faster and smarter. Tech expert Kurt “CyberGuy" Knutsson explains how the process works.
    Tech expert Kurt “CyberGuy" Knutsson says Apple's Passwords app had a three-month phishing flaw from iOS 18 to 18.2 patch.
    Tech expert Kurt “CyberGuy" Knutsson discusses how this super-small electric mini-truck takes a big step toward production.
    Artificial intelligence-generated images and videos that use someone’s likeness typically target women without their consent. The CyberGuy unpacks how to protect loved ones.

    How To Lose Weight Quickly and Safely

    "I eat like a bird, why do I gain weight?"... Read More

    Keen To Be Lean? ? Some Metabolic Musings

    Metabolism is the process by which your body changes food... Read More

    An Interesting Look at Mini Gastric Bypass Surgery

    Gastric bypass surgery has many forms and can involve stapling... Read More

    10 Surefire Ways To Survive Eating Out

    I personally lost 60 pounds in 2003. Here are some... Read More

    Low Salt Diet Tips for Kids and Adults

    Our bodies only require a small amount of salt for... Read More

    7 Reasons Low Carb Diets are Wrong

    The human body is designed to run best on a... Read More

    Blow Those Fat Cells to Smitherines in Just 9 Short Days

    Close kept secrets to weight loss: Give me 9 days... Read More

    Youll Need Total Will Power To Undergo Weight Loss

    How much will power does it take in order to... Read More

    The RESULTS Diet!

    R...real foodE...exerciseS...spiritual stuff first and the other stuff secondU...ultimately, you... Read More

    Volumetrics Adverse Events - Two Potential Outcomes

    Adverse Events with Volumetrics Dr. Barbara Rolls is a well... Read More

    Schoolchildren on South Beach diet

    As a part of a children's diet and health study,... Read More

    Dieting? Upgrading Your Non-Conscious ? Part 1

    Visualizing and Declarations are today's topics.Visualize what you want as... Read More

    Rating The Diets: A Mindless Exercise?

    There has been a recent surge in the experts weighing... Read More

    How To Improve Your Health In 14 Days: Small Changes For Maximum Health & Weight Loss

    Many Americans include health improvement in their New Year's Resolutions.... Read More

    No Fuss Weight-Loss

    To lose weight and keep it off you need an... Read More

    Want Permanent Weight Loss Results? Healthy Eating is the Key

    The confusion about eating healthy and dieting will now be... Read More

    How The Motto Be Prepared Can Help You Lose Weight

    Be Prepared. For the Boy Scouts it means you are... Read More

    The Best Weight Loss Advice Youll Ever Get

    "Who are you to give me weight loss advice?" I... Read More

    A Personal Trainers...Holidaze

    Rules of day to day no longer apply as you... Read More

    After WLS: How To Avoid Mourning The Loss of Food

    A frequent question brand-new gastric bypass patients ask is "How... Read More

    Atkins Diet - Learn More

    The Atkins diet can be boring because of the limited... Read More

    Weight Loss Tips, Tricks, and Tactics - Part 1

    I personal lost 60 pounds in 2003. Here are some... Read More

    How I Easily Lost 21 lbs. in Just Weeks- Without Getting Hungry!

    I was shocked. I started to cry...After the holidays, I... Read More

    Weight Loss Motivation: I CAN DO IT!

    Several months ago I was in desperate need of weight... Read More

    Weight Loss? 2 Skills You Need

    If you have been dieting, there is a good chance... Read More

    Chicago charter limousine service Hickory Hills ..