Mindful Eating Handouts
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20MINDFUL EATING HANDOUTS TO HELP YOU END OVEREATING, ENJOY FOOD AND STOP FEELING GUILT NOW!By: Dr. Susan AlbersNew York Times Bestselling Author& Psychologist Published by: www.eatingmindfully.com Copyright Susan Albers PsyD. All rights reserved
DISCLAIMER: The information and ideas in this book are based upon research available at the time of writing as well as in consultations with licensed medical professionals. This book is intended to be a reference and not a substitute forconsulting with an appropriate health care provider. Any changes or additions to your medical care should be discussed with your physician. The author and publisher disclaim any liability arising directly or indirectly from this book
www.eatingmindfully.com @Susan Albers 2015 Hello,I’m Dr. Susan Albers, psychologist and authorof the New York Times Bestselling book, EatQ,and six other books on mindful eating. Perhapsyou have purchased this resource because youare a licensed dietitian, therapist, health coach,wellness professional or yoga teacher whohelps people to eat healthier, have more energyand improve their relationship to food. If so, Ihave good news. In this packet, I’ve included 20Essential Mindful Eating Handouts! I’m sharingthe handouts I use most often in my office. Ihope these are as helpful to your clients asthey are mine and that these handouts are anexcellent addition to your education library
Please join my email list at:www.eatingmindfully.comDownload additional free handouts on:www.eatingmindfully.com/motivational
Mindfully yours, Susan Albers PsyD www.eatingmindfully.com @Susan Albers 2015 HANDOUT COLLECTIONMindful Eating Emotional Eating 1. Benefits of Mindful Eating 1. Emotional Hunger vs. Physical Hunger 2. 5 S’s of Mindful Eating 2. 5-5-5-5-5 Exercise 3. Mindful Eating Exercise 3. Flow Chart: Emotional Vs. Physical Hunger 4. Hunger Scale 4. 5 Ways to Respond to Food Pushers 5. Pace Not Race: 6 Ways to Eat Slower 5. Helpers Vs. Hinders 6. The Mindful Eating Plate 6. SWAP Approach 7. Mindful Eating Quiz 7. 70 Ways to Soothe Yourself Without Food 8. Dieting vs. Mindful Eating 8. 5, 4, 3, 2, 1, Exercise 9. Pause Approach 9. 10 Foods to Help Buffer Stress10. Acceptance of Cravings 10. 5 Strategies for Letting GoBONUS: Mindful Eating Habit Tracker More Resources ListBONUS: Mindful Eating Bingo www.eatingmindfully.com @Susan Albers 2015 BENEFITS OF MINDFUL EATING • Not a fad diet • Realistic & Do-able • It lasts! You can do it long term • A behavioral plan for everyone (you can be vegetarian, Kosher, a meat eater etc.)! • You don’t feel deprived or starved • It’s works! Research shows that mindful eating is helpful in reducing emotional eating, weight, Diabetes II, and developing a healthier relationship to food
VSWhat is Mindless Eating? What is Mindful Eating? »» Eating when you are bored, stressed, anxious, »» Mindful Eating is not a diet happy etc. and not truly physically hungry »» There are NO menus or recipes. It is about »» Munching in front of the T.V. balancing how to eat, not what to eat
»» Eating while you are doing something else or »» Being aware and present when you eat distracted (driving, walking, working, texting). »» Noticing each bite »» Eating food just because it is there and looks »» Using your senses (taste-spicy, bland), (texture- good not because you are hungry smooth, crunchy), (aroma, sound-sizzle or crunch) »» Falling back into old habits/routines »» Noticing your habits »» Zoned out or eating in a trance like state »» Determining your hunger level (a little or a »» Following rules not body cues lot?) »» Being truly in the moment »» Savoring/Enjoying foodDESCRIBE AN EXAMPLE OF »» Feeling in charge of how much you are eating,YOUR OWN MINDFUL AND consciously decidingMINDLESS EATING »» No guilt or judgement www.eatingmindfully.com @Susan Albers 2015 5 S’s of Mindful Eating By Dr. Susan Albers 1) SIT DOWN. Have a seat! Avoid nibbling in front of the refrigerator or snacking in your car. Put food on a plate. You will enjoy food more and eat less when you give eating your full attention. “Only eat off your feet.” 2) SLOWLY CHEW. Eat with your non-dominant hand (if you are right hand- ed eat with your left). Research indicates that eating with your opposite hand can reduce how much you eat by 30%. Intentionally chew slower than the person you are eating with. “Pace, don’t race.” 3) SAVOR. Take a mindful bite. Smell. Taste. Notice and look at each spoon- ful. Turn off the TV and other distractions. “When you eat, just eat.” 4) SIMPLIFY. Put healthy foods in a convenient place like on the counter
Place treats out of view. Research indicates that people tend to eat what is in their immediately reach. “In sight, in mind, out of sight, out of mind.” 5) SMILE. Smiling can create a brief pause between your current bite and the next one. During that gap, ask yourself if you are just satisfied, not full
“Take a breath, to manage stress.”www.eatingmindfully.com @Susan Albers 2015 MINDFUL EATING EXERCISE 1. MINDFULLY PICK. 5. NOTICE THOUGHTS Choose a piece of food (nuts, fruit, a piece AND FEELINGS of chocolate, orange slice). Pay attention to whatever emotions and thoughts come to mind. Happy? Sad? 2. LOOK CLOSELY. Craving more? Describe it to yourself. Color? Shape? 6. SLOWLY CHEW
3. SMELL. Notice how the texture changes
Notice how the smell impacts you. Does it remind you of anything? What memories 7. FOLLOW or thoughts does it trigger? The sensation down your throat as you swallow
4. TRULY TASTE
Do you like it? Texture? Spices? Flavor? 8. PRATICE Taking a mindful bite
www.eatingmindfully.com @Susan Albers 2015 MINDFULNESS OF HUNGER SCALE10 Overly full. Uncomfortable feeling in the Awareness Level stomach. Bloated. Feeling regret
9 Very full. You can tell you’ve eaten a large 10 Hyper aware thinking about each calorie
amount. Emotional and/or physical discomfort. Worried about each bite
8 Comfortably full. 97 Slightly full and satisfied. 86 Satiated. Quenched. Appeased stomach. 75 Not hungry or full. 64 A little hungry. Need a snack. Hunger pangs begin. 5 Aware and in-the-moment. Savoring
3 Hungry. Ready for a light meal. 42 Ravenously hungry. In need of a complete meal. 31 Famished. Extremely hungry. Growling 2 stomach, low energy, headache. 1 Zoned out, trance like eating. Not tasting each bite
Rate your hunger throughout the day. Choose a time to check in and evaluateyour hunger level (on the hour) or a cue (when your mobile phone rings)
www.eatingmindfully.com @Susan Albers 2015 PACE NOT RACE6 EASY WAYS TO EAT SLOWER1) If you want to slow down, eat with your non- Think about snacking while standing over the sinkdominant hand (if you are right-handed, eat with or nibbling from a plate while standing at a party
your left). Research indicates that you eat 30% less 4) Stagger your bites with another activity. Forwhen you eat with your non-dominant hand. It example, one bite and then one comment to yourinterrupts the automatic hand to mouth flow. dining partner. Or, one bite, one sip of water
2) Say to yourself at least two adjectives to describe 5) Just observe. Notice how quickly or slowlythe food you are about to eat. For example, say other people eat. Use their pace to help you set“cold” and “creamy” before you take a bite of your own. Intentionally eat slower or in tandemyogurt. This action can insert just the right about with another person’s bites
of time you need to pause. 6) Consider your fork or spoon to be like a tool you3) Sit Down. It sounds simple enough. However, need to reload. Carefully, and intentionally fill yourpeople tend to eat more rapidly when standing. fork slowly and deliberately
THE PACE MAKER USE THIS METER TO CHECK IN AND INTENTIONALLY SET YOUR EATING PACE
Eating EatingSLOW FAST NO SLOW WHOA GO-GO PRONTO www.eatingmindfully.com @Susan Albers 2015 THE MINDFULEATING PLATEwww.eatingmindfully.com @Susan Albers 2015 10 MINDFULEATINGQUESTIONSASK YOURSELF, “DO I TEND TO?” 1) Stop eating when I am satisfied
2) Eat when I am hungry rather than emotional
3) Not “pick” and graze on food
4) Taste each bite before reaching for the next
5) Think about how nourishing food is for my body
6) Be nonjudgmental of myself when I accidentally overeat
7) Not multitask when I eat. When I eat just eat
8) Be able to leave some food on my plate if I don’t want it
9) Eat slow, chewing each bite
10) Recognize when I slip into mindless eating (zoned out, popping food into my mouth)BE PRESENTWHEN YOU EATARE YOU ZONED OUT, MINDLESSLY MUNCHING ORPRESENT WHEN YOU EAT?To shift into the moment and be more in-the-moment: • Stretch Before You Sit Down • Take A Drink of Water or Tea. Hydration Helps to Kick Starts Your Senses • Chew a Mint • Take A Few Deep Breaths—Send Oxygen to Your Brain • Pinch Your Hands a Few Times • Name 3 Things You See In Front of You • Gratitude. Say a few words of thanks or a prayer before you eat • Place food on a pretty placemat or nice dishesMOTTO: Stay Awake At the Plate! www.eatingmindfully.com @Susan Albers 2015 Mindful Eating QuizTHIS IS A BRIEF ASSESSMENT OF YOUR MINDFUL EATING SKILLS (IT ISN’T A DIAGNOSTICASSESSMENT). IT IS TO HELP YOU TO IDENTIFY WHICH SKILLS YOU MAY WANT TO BOOST. DON’TFORGET TO NOTICE WHAT YOU ALREADY DO WELL. AFTER YOU COMPLETE THIS QUIZ, WRITEDOWN A MINDFUL EATING GOAL
1. I tend to stop eating when I am full All of the time Most of the time Occasionally Sometimes Almost Never2. I eat when I am hungry rather than emotional All of the time Most of the time Occasionally Sometimes Almost Never3. I try not to “pick” or graze on food All of the time Most of the time Occasionally Sometimes Almost Never4. I taste each bite before reaching for the next All of the time Most of the time Occasionally Sometimes Almost Never5. When I eat, I think about how nourishing the food is for my body All of the time Most of the time Occasionally Sometimes Almost Never6. I am nonjudgmental of myself, my body and when I accidentally overeat All of the time Most of the time Occasionally Sometimes Almost Never7. I don’t multitask while I eat. When I eat, I just eat All of the time Most of the time Occasionally Sometimes Almost Never8. I don’t have to eat everything on my plate, I can leave what I don’t want All of the time Most of the time Occasionally Sometimes Almost Never9. I tend to eat slowly, chewing each bite All of the time Most of the time Occasionally Sometimes Almost Never10. I recognize when I slip into mindless eating (zoned out, popping food into my mouth) All of the time Most of the time Occasionally Sometimes Almost NeverLIST YOUR MINDFUL EATING GOALS:(ex: learn to be more present when I eat, slow down, stop when I’m full) www.eatingmindfully.com @Susan Albers 2015
HANDOUT COLLECTION Mindful Eating 1. Benefits of Mindful Eating 2. 5 S’s of Mindful Eating 3. Mindful Eating Exercise 4. Hunger Scale 5. Pace Not Race: 6 Ways to Eat Slower 6. The Mindful Eating Plate 7. Mindful Eating Quiz 8. Dieting vs. Mindful Eating 9. Pause Approach 10. Acceptance of Cravings BONUS: Mindful Eating Habit Tracker BONUS
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Frequently Asked Questions
What is mindful eating and why is it important?
Mindful eating removes diet rules and draws attention away from the different elements of food such as carbohydrates, protein and fats, and focuses on enjoying each and every bite. Other benefits include: Bringing awareness to your hunger and fullness cues. Choosing foods which are satisfying and nourishing to your body.
What exactly is mindful eating?
What Exactly IS Mindful Eating?
- Mindful Eating is NOT a diet, a fast or a detox. Although, if you need to fast, you can approach the fast in a mindful manner.
- There are no rules and restrictions. There are no forbidden foods and food groups are not eliminated. ...
- Mindful Eating is not eating in the car. ...
How to teach mindful eating?
Tips to increase your child’s awareness when eating:
- Have them take a deep breath or take a second to be thankful for their meal before eating.
- Ask them how hungry they are before a meal.
- Allow them to serve themselves, this will allow them to become familiar with appropriate serving sizes.
- Eat without distractions such as the television or computer.Have them put down their fork in between bites.
What is mindful eating and does it work?
Mindful eating is an approach to eating that can complement any eating pattern. Research has shown that mindful eating can lead to greater psychological wellbeing, increased pleasure when eating, and body satisfaction.