Sandy Arner, RD, LDN
Clinical Dietitian/Nutritionist
James H. Quillen VA Medical Center
Primary Care Conference, March 28, 2012
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I, Sandra Arner,
DO NOT anticipate
discussing the
unapproved/investigative
use of a commercial
product/device during
this activity or
presentation.
Unapproved/Investigative
Drugs
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I, Sandra Arner,
DO NOT have a financial
interest/arrangement or
affiliation with one or
more organizations that
could be perceived as
real or apparent conflict
of interest in the context
of the subject of this
presentation.
Financial Interest
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Define mindful eating
Describe two domains of mindful eating
Explain two benefits of mindful eating
State one way to incorporate mindful eating
in a visit with a patient
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Deliberately paying attention
Being fully aware of what is happening
Awareness without judgment or criticism
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Improves overall mindfulness
Is ancient mind-body practice
Helps lead to more awareness of the present
moment
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Eating with awareness
◦ Being present for each sensation of the experience
of eating
◦ Having a nonjudgmental awareness of physical and
emotional sensations associated with eating
Source: Eat, Drink, and Be Mindful by Susan Albers
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Acknowledges there is no right or wrong way
to eat
Accepts one’s eating experiences are unique
Directs awareness to all aspects of food and
eating
Looks at immediate choices and direct
experiences associated with food and eating
Experiences insights about how one can act
to achieve specific health goals, as is more
attuned to the direct experience of eating and
feelings of health
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Disinhibition
Awareness
External Cues
Emotional Responses
Distraction
Source: Journal of the Academy of Nutrition and Dietetics. 2009,109:1439-44
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Inability to stop eating when full
Hunger/Fullness scales
Source: Megrette Fletcher, The Center for Mindful Eating
Source: www.move.va.gov
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Being aware of effects of food on senses
Being aware of how food affects internal
states
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Environmental triggers that promote
overeating
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Plate/glass size
Eating from bag/box/container
Eating in a group
“Family-style” and buffet meal eating
Having plates on or removed from table
Advertising
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Eating in response to feelings
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Stress
Sadness
Happiness
Loneliness
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Focusing on other things while eating
Watching TV
Working on the computer
Talking on the phone
Playing games (board games, on computer, on
IPhone)
◦ Reading a book
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Awareness
Observation
Being in the moment
Being mindful of environment
Being nonjudgmental
Letting go
Acceptance
Source Eat, Drink, and Be Mindful by Susan Albers
www.choosemyplate.gov
Eat, Drink & Be Mindful by Susan Albers
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Eye
Nose
Mouth
Stomach
Cellular
Mind
Heart
Source Mindful Eating by Dr. Jan Chozen Bays
Eating Cycle
Source: Eat What You Love, Love What You Eat by Dr. Michelle May
Eating Cycle
Source: Eat What You Love, Love What You Eat by Dr. Michelle May
Eating Cycle
Source: Eat What You Love, Love What You Eat by Dr. Michelle May
Eating Cycle
Source: Eat What You Love, Love What You Eat by Dr. Michelle May
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Sit comfortably in the chair.
Place a raisin in your hand.
Examine the raisin as if you had never seen it
before.
Imagine it as its "plump self" growing on the
vine surrounded by nature.
As you look at the raisin, become conscious of
what you see: the shape, texture, color, size. Is
it hard or soft?
Bring the raisin to your nose and smell it.
Are you anticipating eating the raisin? Is it
difficult not to just pop it in your mouth?
Kabat-Zinn, J. (2005). Coming to Our Senses. New York, NY: Hyperion
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How does the raisin feel? How small it is in your
hand?
Place the raisin in your mouth. Become aware of
what your tongue is doing.
Bite ever so lightly into the raisin. Feel its
squishiness.
Chew three times and then stop.
Describe the flavor of the raisin. What is the
texture?
As you complete chewing, swallow the raisin.
Sit quietly, breathing, aware of what you are
sensing.
Kabat-Zinn, J. (2005). Coming to Our Senses. New York, NY: Hyperion
Source: Using Mindful Eating to Promote Glycemic Control, Skelly Publishing
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A non-diet approach
Not scary
Realistic and doable
Advocates selfacceptance and body
acceptance
Lasts
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Compassionate and
nonjudgmental
For everybody
Provides clarity
Holistic
Works
Using Mindful Eating in a Clinical Setting
Weight Management Matters, Academy of Nutrition and Dietetics,
Vol. 7, No. 4, Spring 2010
Using Mindful Eating in a Clinical Setting
Weight Management Matters, Academy of Nutrition and Dietetics,
Vol. 7, No. 4, Spring 2010
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Carolyn has diabetes. She has seen you for
two visits. She has not had her A1c
rechecked yet and it was 7.5% four months
ago. Before, 32% of her SMBG levels were in
target, and now 65% of her SMBG levels are at
target. She is walking her dog for 30 minutes
each day. She has lost two pounds.
Is Carolyn “successful”?
◦ What questions related to mindful eating and
mindfulness could you ask her (or she ask herself)
to know how she is doing?
What Can We Gain From Mindful Eating?
From WHAT WILL YOU gain WHEN YOU LOSE WEIGHT?™ Kellogg’s Special K
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www.tcme.org
www.mindfuleating.org
www.eatingmindfully.com
www.comtemplativemind.org
www.savorthebook.com
www.vialean.com
www.skellypublishing.com
www.mindfuleats.com
www.mindfuleating.net
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Albers, S. (2011) But I Deserve This
Chocolate. Oakland, California: New
Harbinger Publications, Inc.
Albers, S. (2009) Eat, Drink & Be Mindful.
Oakland, California: New Harbinger
Publications, Inc.
Albers, S. (2003) Eating Mindfully. Oakland,
California: New Harbinger Publications, Inc.
Albers, S. (2006) Mindful Eating 101. New
York, New York: Routledge Taylor & Francis
Group.
Albers, S. (2009) 50 Ways to Soothe Yourself
Without Food. Oakland, California: New
Harbinger Publications, Inc.
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Bays, J.C. (2009) Mindful Eating. Boston,
Massachusetts: Shambhala Publications, Inc.
May, M (2011) Eat What You Love, Love What
You Eat. Oakland, California: New Harbinger
Publications, Inc.
Nhat Hanh, T. (2011) Savor: Mindful Eating,
Mindful Life. New York, New York: HarperOne
Publishers.
Wansink, B. (2010) Mindless Eating. New York,
New York: Random House, Inc.
Weil, A. (2011) The Joy of Eating Well. (CD)
Boulder, Colorado: Sounds True, Inc.
Questions