What is mindful eating?
Intuitive Eating (IE) is another word for Mindful Eating (ME). According to Wikipedia Evelyn Tribole, MS, RD and Elyse Resch, MS, RD, FADA coined the name in 1995 in their book, “Intuitive Eating”.
The 10 principles of Intuitive Eating discussed in their book, Intuitive Eating, 2nd ed, 2003 and on their website ( http://www.intuitiveeating.org/What_is_Intuitive_Eating_.php ) are:
- Reject the Diet Mentality
- Honor Your Hunger
- Make Peace With Food
- Challenge the Food Police
- Respect Your Fullness
- Discover the Satisfaction Factor
- Honor Your Feelings Without Using Food
- Respect Your Body
- Exercise- Feel the Difference
- Honor Your Health
To hear more about Intuitive Eating from one of the leaders on the topic (Eveyln Tribole, MS, RD): Please click on this audio link (approx 1 hr long).
The Principles of Mindful Eating
Reproduced with permission from The Center of Mindful Eating© www.tcme.org
Principles of Mindfulness:
- Mindfulness is deliberately paying attention, non-judgmentally.
- Mindfulness encompasses both internal processes and external environments.
- Mindfulness is being aware of what is present for you mentally, emotionally and physically in each moment.
- With practice, mindfulness cultivates the possibility of freeing yourself of reactive, habitual patterns of thinking, feeling and acting.
· Mindfulness promotes balance, choice, wisdom and acceptance of what is.
Mindful Eating is:
- Allowing yourself to become aware of the positive and nurturing opportunities that are available through food preparation and consumption by respecting your own inner wisdom.
- Choosing to eat food that is both pleasing to you and nourishing to your body by using all your senses to explore, savor and taste.
- Acknowledging responses to food (likes, neutral or dislikes) without judgment.
· Learning to be aware of physical hunger and satiety cues to guide your decision to begin eating and to stop eating.
Someone Who Eats Mindfully:
- Acknowledges that there is no right or wrong way to eat but varying degrees of awareness surrounding the experience of food.
- Accepts that his/her eating experiences are unique.
- Is an individual who by choice, directs his/her awareness to all aspects of food and eating on a moment-by-moment basis.
- Is an individual who looks at the immediate choices and direct experiences associated with food and eating: not to the distant health outcome of that choice.
- Is aware of and reflects on the effects caused by unmindful eating.
- Experiences insight about how he/she can act to achieve specific health goals as he/she becomes more attuned to the direct experience of eating and feelings of health.
· Becomes aware of the interconnection of earth, living beings, and cultural practices and the impact of his/her food choices has on those systems.