Cooking Together With Friends
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      • Creamy Brandied Cherries
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      • Paella
      • Pineapple Coconut Crumble
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      • Pears with Raspberry Sauce
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      • DOUBLE CHOCOLATE SOUFFLE
    • Menu # 8 >
      • Shopping List - Menu 9
      • Green Salad with Roasted Pears and Blue Cheese
      • Orange-Raisin Chicken with Toasted Cashews
      • Nutty Brownies
    • Menu # 9 >
      • Shopping List - Menu 9
      • Green Waldorf Salad
      • Baked Fish with Ripe Olives and Feta
      • Chocolate-Cherry Oatmeal Cookies
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      • Quinoa Salad
      • Banana Strawberry Frozen Dessert
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      • Warm Spinach Salad
      • Hurricane Salade Niçoise
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Mindful Holiday Eating

12/16/2018

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Doesn't it make sense to wait until the holidays are over to talk about mindful eating?  There are so many special  foods during this holiday season, why don't we just wait until the new year begins?
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Mindful eating allows you to maximize the enjoyment of your foods!
     Mindful eating is about how you eat and why you eat and not primarily about what you eat.  It means eating with intention and without judgement.  So does that mean you can eat all you want of anything?   Yes!   Doesn't that mean that you'll blow up like a ballon?  Probably not.  Though you might start by gaining a little weight, many find that as they give more attention to their food, learning to savor every bite and noticing when they are full, they slow down and start to eat less  
     But can't mindful eating be used for weight loss?  Yes, it can certainly be an important tool to help with that.  However, since our culture is filled with so many calorie-dense foods available all the time, additional approaches are sometimes necessary.  The first research studies using mindful eating techniques were with binge eaters and it was found to be very successful with this population.  There have been a number of other studies which have shown that it can help with weight loss, diabetes, and a number of other diseases.
     So how can you start eating mindfully?  Take a deep breath  (or two) and understand that it takes practice.  Be clear about why you are interested in starting.  There are lots of good reasons to eat mindfully.  Know what yours are.  There are many great books to help guide you in this practice and I've listed two below.  
 But while you are getting your book or plan together, here are  a few techniques that you can try.
    >  Close your eyes and count to at least 5 (10 is even better) before you put anything in your mouth.
     > Notice how hungry you are - quantify it on a 1-10 scale.
     > Don't take a second bite until you've completely swallowed the first.
​      > Try to recognize the various flavors and become aware of 
how their intensity changes as you chew.
     Mindfulness in all areas of life is beneficial.  The American lifestyle is a hectic, stressful one and often results in mindless eating contributing to obesity and many of our other diseases.  Enjoy your next meal to the fullest - do it mindfully. 
 Two good books to get you started.
         Eating Mindfully by Susan Alber, Psy D
                                               & Liliam Cheung, DSc, RD
         Discover Mindful Eating by Megrette Fletcher, MEd, RD
#stonesoupblog  #mindful eating #cookingtogetherwithfriends #holiday eating
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Leave a Reply.

       Tricia Gregory,               MA,RD/N

     A dietitian who is a foodie and loves a great dinner party with wonderful food and terrific friends.

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  • Home
    • The "Best Ever" Dinner Party!
    • Structuring the Evening
    • Diane & Jerry's Socially Distanced Thanksgiving
    • A Gregory Virtual Food Event
    • GAND Virtual Event
    • The Joy of Meals with Friends
    • Expeimenting with new recipes
    • Fat Tuscan - Cooking Class
    • A New Style Church Dinner
    • Camp Cooking
    • Sushi Feast
  • The Young Cook
    • Willow
    • Ryan - A Talented Cook >
      • Ryan's Menu
      • Sausage and Potatoes, Onions, and Peppers
      • Lemon Bars
    • Veronica
  • Menus
    • Menu #1 >
      • Shopping List - Menu 1
      • Warm Spinach Salad
      • Pasta alla Puttanesca
      • Peach and Blueberry Crisp
    • Menu #2 >
      • Shopping List - Menu 2
      • Risotto with Peas
      • Chicken Saltimbocca
      • Tiramisu
    • Menu #3 >
      • Shopping list - Menu 3
      • Broccoli & Squash Soup
      • Salmon en Papillote
      • Creamy Brandied Cherries
    • Menu #4 >
      • Shopping List - Menu 4
      • Salad with Greens and Stawberries
      • Paella
      • Pineapple Coconut Crumble
    • Menu #5 >
      • Shopping List - Menu 5
      • Citrus Avocado Lettuce Salad
      • Shrimp with Feta Cheese and Orzo
      • Pears with Raspberry Sauce
    • Menu #6 >
      • Shopping List - Menu 6
      • Fennel and Orange Salad
      • Moroccan Turkey Stew
      • Doughnuts with Chocolate Glaze
    • Menu #7 >
      • Shopping List - Menu 7
      • Beet, Apple, and Walnut Salad
      • Chicken with Goat Cheese
      • DOUBLE CHOCOLATE SOUFFLE
    • Menu # 8 >
      • Shopping List - Menu 9
      • Green Salad with Roasted Pears and Blue Cheese
      • Orange-Raisin Chicken with Toasted Cashews
      • Nutty Brownies
    • Menu # 9 >
      • Shopping List - Menu 9
      • Green Waldorf Salad
      • Baked Fish with Ripe Olives and Feta
      • Chocolate-Cherry Oatmeal Cookies
    • Menu #10 >
      • Shopping List - Menu 10
      • Squash Mushroom Soup
      • Quinoa Salad
      • Banana Strawberry Frozen Dessert
  • Recipes
    • Salads >
      • Fennel and Orange Salad
      • Caramelized Shallot Salad
      • Green Waldorf Salad
      • Beet, Apple, and Walnut Salad
      • Green Salad with Roasted Pears and Blue Cheese
      • Salad with Greens and Stawberries
      • Warm Spinach Salad
      • Hurricane Salade Niçoise
    • Vegetables & Legumes >
      • Les Trois Pommes
      • Pasta Primavera
      • Brandied Winter Squash
      • Roasted Beets with Goat Cheese
      • The Best Sweet Potaoto Wedges
      • Sweet Potato Salad
      • Sweet Potato & Black Bean Burrito
      • Cuban Black Beans
      • Sautéed Tofu with Broccoli in Chili-Orange Sauce
      • Willow's Tuna Cakes
      • Brussels Sprouts
      • Quinoa Primavera
      • Spinach, Mushrooms, and Red Peppers
    • Grains & Potatoes >
      • Pesto Bruschetta
      • Fruit and Nut Tabouli
    • Tofu & Eggs >
      • Impossible Quiche
    • Soup >
      • Chicken Soup
      • Potato and White Bean Puttanesca Soup
      • Squash & Mushroom Soup
      • Parsnip Soup with Walnut Pesto
      • Corn Chowder
      • Lemony Shrimp & Bean Soup
      • Turkey Mushroom Rice Soup
      • Pear & Carrot Soup
      • Lentil Soup
      • Hearty Vegetable Soup
      • Onion Soup
      • Avocado Cucumber Soup
    • Seafood >
      • Fish with Pesto
      • Sautéed Shrimp with Feta
      • Fish with Lemon Garlic Sauce
      • Scallop, Shrimp Risotto
      • Flavorful Shrimp
      • Pasta alla Puttanesca
      • Sesame Stir-Fry Shrimp and Spinach
      • A Great Lobster Roll
    • Meat & Poultry >
      • Chicken, Apricots, Sweet Potatoes, & Prunes
      • Hurricane Chicken Salad
      • Sweet Potato, Turkey, & Peanut Stew
      • Shepherd's Pie >
        • Shopping List - Shepherds Pie
    • Sweets & Breads >
      • Sun-Dried Tomato Cheese Bread
      • Ryan's Cranberry Sauce
      • Chocolate Prune Cake
      • Pear & Custard Dessert
      • Chocolate Yogurt Pavlova
      • Banana-Walnut Souffle >
        • Shopping list - Banana Souffle
      • Powerful Bran Muffins
      • Easy Graham Crust Cheesecake
      • Orange Walnut Torte
      • Nuts - 2 Ways
  • Blog
  • Your Ideas
    • Kosher Foods
    • Ashima's Tasty Cuisine
    • Jessica's Herbs & Peppers >
      • Jessica's Recipes
    • Maureen & the Air Fryer
    • Ohan's Perfect Steak
    • Myra's Recipes
    • Ron's Sweet Potato
    • Sallie's Quinoa Salad
    • Ron & Brenda's Puttanesca on Coucous
    • Julie's Crunchy Cheese Snack