This program explores the mind-body connection of food, hunger, craving, taste and the feeling of being full or satiated. We explore the why's and how's of eating and look at how you can take small steps to get back on the road and on the scale. Bring your stomach and your desire for a leaner, more mindful you.

1. Mindfulness Awareness
Savoring YOUR Life
The Work Mindfulness Institute
Keith Fiveson

3. Workshop Introduction
• Mindfulness - Based Eating Awareness
Training (MB-EAT), developed by Jean
Kristeller and supported by NIH-funded
research, addresses mindless and stress-
related eating, disordered eating patterns,
and obesity through the application of
mindfulness meditation.
• Our workshop will be 2.5 hours and will
help us to gain insights into mindful eating
and how to approach food and our sense of
savoring, fullness and appetite.
• There will be more information on the 10
week program, limited to 10 people, at the
end of this workshop
1. WELCOME & OVERVIEW

4. 1. Intro & Structure
2. Food and Issues
3. Stress & Our Brains
4. Mindfulness Solution
5. Mindful Eating Awareness
6. Outer & Inner Wisdom
MINDFULNESS
EATING AWARENESS
Our Agenda
1. INTRO & STRUCTURE

5. Ground Rules
• Confidentiality. safe space. First name
basis only. It’s acceptable for you to share
your information but not others outside of
the group and no feedback or crosstalk.
• Do you agree? Say YES when you are
called upon
1. INTRO & STRUCTURE

6. Our Approach
• Shares, pairs, group discussions
• Presentation
• Experiential Exercises
• Educational Video
• Guided Mindfulness Practice
1. INTRO & STRUCTURE

7. Introductions
• Introduce yourself around the group. Spend a
minute each explaining why you’ve decided to
participate in the group, and also to add
something (briefly) personal about yourself.
• Answer additional questions as coached by the
facilitator
• When the bell rings let the other person share
• If we don’t get to everyone in the group make
sure you find someone later and say hello
Keith
1. INTRO & STRUCTURE

8. FOOD & ISSUES

9. • More than one-third (36.5%) of U.S. adults have obesity.
• Obesity-related conditions include heart disease, stroke, type 2 diabetes and
certain types of cancer, some of the leading causes of preventable death.
• The estimated annual medical cost of obesity in the U.S. was $147 billion in 2008
U.S. dollars; the medical costs for people who have obesity were $1,429 higher
than those of normal weight
Statistics
2. FOOD & ISSUES

10. Prevalence of Self-Reported Obesity Among U.S. Adults by State and Territory, BRFSS, 2016

11. Statistics
• The average woman is 5’4’’ and weighs
140 pounds. The average supermodel
is 5’11’’ and weighs 117 pounds.
• Americans spend over $40 billion on
dieting and diet related products each
year
A real life Barbie would have an 18" waist, a 36" bust and 33" hips
By comparison, most catwalk models have 24" waists and 34" hips
The average 19-year-old has a 31" waist, 33" hips and a 32" bus
2. FOOD & ISSUES

12. Stress and Weight
• Too much cortisol can slow your
metabolism, causing more weight gain than
you would normally experience.
• The more your relax and “feel” your way
around food, feelings, and your ability to “go
with the flow” the better off you are
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2. FOOD & ISSUES

13. • We eat because we are happy
• We eat because we are angry
• We eat fast, because life is busy
• We are often distracted while eating
• We chew & swallow fast
• We end up eating more than what we
actually need (brain requires up to 20
min to realize we are full)
Stress Stuff
2. FOOD & ISSUES

14. • Deprivation – excessive hunger
• Can lead to cravings and food binges
• Frequent weigh-ins on the scale
• Weight gain may cause anxiety
• Depriving self of good tasting food
• Not paying attention to emotions
• Certain emotions may be triggers
• Not labeling emotions
• Not learning alternative ways to deal with
strong emotions
Stress Stuff
2. FOOD & ISSUES

15. • What did you eat in your last meal?
• Were you present with your food
• Were you distracted by other things?
• Did you eat because of the time on the clock
or were you actually hungry?
• Do always eat all the food on your plate?
• What triggers you to go for the Hagen Daz?
REFLECT &
SHARE
2. FOOD & ISSUES

16. Stress & Our Brains
3. STRESS & OUR BRAINS

18. 3. STRESS & OUR BRAINS

19. Neurochemicals carry, boosts and
modulates signals between neurons
and other cells in the body.
More than 100 such chemical
messengers have been identified.
3. STRESS & OUR BRAINS

20. Daily Stress
Cortisol Production
Neuroscience & Mindfulness
3. STRESS & OUR BRAINS

21. Central Nervous System
• Perception - Narrowed
• Memory - Coarse, Imprecise
• Learning - Blocked
• Conditioning - Defense
• Tendency - Regress or Perseverate
• Tone – Fight or Flight
Muscular System
• Tension
• Ready for Action
• Jaws Clench
• Body Braces for Action
Autonomic Nervous System
• Heart rate increases
• Blood pressure increases
• Oxygen need increases
• Breathing rate increases
• Palms, face sweat
• Blood sugar increases
• Adrenalin flows
• Digestive tract shuts down blood to muscles
• Blood vessels constrict in hands, face
3. STRESS & OUR BRAINS

23. Dopamine = One More
Serotonin = Respect Loyalty
Oxytocin = Safety, Trust
Endorphin = No Pain
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4.
3. STRESS & OUR BRAINS

24. Mindfulness
Non-Judgemental Awareness
4. MINDFULNESS SOLUTION

25. 10 Min
Mindfulness Exercise
4. MINDFULNESS SOLUTION

26. Discussion
4. MINDFULNESS SOLUTION

27. “The awareness that arises by
paying attention in a particular way:
on purpose, in the present moment,
non- judgmentally”
- JON KABAT-ZINN

28. WHAT IS MINDFULNESS?
4. MINDFULNESS SOLUTION

29. Study of 15,000 people
by Matt Killingsworth
• 47% of the time we are thinking
something else than what we are
currently doing
• Strong relationship between mind-
wandering now and being unhappy a
short time later
Mind Wandering
4. MINDFULNESS SOLUTION

30. The average attention span for the
notoriously ill-focused goldfish
is nine seconds,
A new study from Microsoft Corp.,
shows people lose concentration
after eight seconds, highlighting
the affects of an increasingly
digitalized lifestyle on the brain.
Attention
4. MINDFULNESS SOLUTION

31.  Huge decline in our attention span
 Information overload & fast pace living
 Anxiety, stress and burnout
 Sleep deprivation & exhaustion
Challenges
4. MINDFULNESS SOLUTION

32. Practicing
Awareness
Blaise Pascal
17th CENTURY FRENCH PHILOSOPHER
“All men’s miseries derive from not being able sit
in a quiet room alone”
Study by Wilson (et.al. 2014)
- 67% of men self-administered shocks
- 25% of women self-administered shocks
4. MINDFULNESS SOLUTION

33. Cognitive Fusion
Stuck in our thoughts, it’s like we cannot
escape them – people are attached to
their burdens and diffusion (mindfulness)
helps us to separate from our thoughts.
When we are stuck to our stories, we
cannot operate clearly in the world. We
cannot move past maladaptive behaviors.
4. MINDFULNESS SOLUTION

34.  Helps individuals to step away from thoughts (diffusion)
 Reduce psychological stress, anxiety, depression and pain
(Goyal et.al. 2014; Hofmann et.al. 2010)
 Enhances cognitive performance (concentration & memory)
(Arch & Craske, 2006)
 Reduces emotional /binge eating and causing weight loss
(Daubenmier et.al, 2011)
 Slows down the ageing process by repairing telomeres
(Blackburn et.al. 2015)
 Increases resilience and self-awareness
 Improves relationships, happiness & overall well-being
Mindfulness Data
4. MINDFULNESS SOLUTION

35. RAISIN Exercise
• Guided Mindfulness Exercise
4. MINDFULNESS SOLUTION

36. Mindful Eating
Connecting our senses

37. Mindful Eating
• Why am I eating?
• When do I “want” to eat?
• What do I want to eat?
• How am I eating?
• How much am I eating?
• Where do I invest my energy?
• Is this eating out of hunger or boredom?
5. MINDFUL EATING AWARNESS

38. • Distinguishing between physical & emotional
hunger
• Eating slowly without distraction
• Engaging our senses by noticing colours,
smells, sounds, textures and tastes
• Eating to maintain overall health and well-being
• Noticing the effects of food on feelings and figure
Mindful Eating
5. MINDFUL EATING AWARNESS

39. • Becoming aware of our experiences, physical
cues and feelings about food
• Eating with intention and attention
 Intention of caring for ourselves
 Attention of noticing and enjoying the
experience
 Savoring the experience and what is around
us and noticing tastes, colors and textures
Mindful Eating
5. MINDFUL EATING AWARNESS

40. 5. MINDFUL EATING AWARNESS

42. 7 practices
1. Honor food
2. Engage all of our senses
3. Be mindful of portions
4. Chew the food
5. Eat slowly
6. Don’t skip
7. Eat a plant based diet
Download Free Book Here:
http://www.workmindfulness.com/eatingawareness
5. MINDFUL EATING AWARNESS

43. Chocolate Exercise
• Guided Mindfulness Exercise
5. MINDFUL EATING AWARNESS

44. Outer & Inner Wisdom
Mindfull Connections to Wisdom

45. 6. OUTER & INNER WISDOM

46. Outer Wisdom – Mindful Weight
“Outer” wisdom refers to finding ways to use
the vast amount of information regarding
nutrition, food energy or calories, for your
energy needs, and exercise, to keep a better
balance of eating and weight.
“Outer wisdom” is not just knowledge of the
information but figuring out how to use it in
ways that work for your personal preferences
and needs.
6. OUTER & INNER WISDOM

47. Inner Wisdom – Mindful Weight
“Inner” wisdom refers to listening for and
responding to what the body need. Are you
physically hungry? Have you eaten enough?
What foods are really satisfying?
Inner wisdom also refers to recognizing
emotions, and learning how to label, tolerate,
and use these emotions wisely.
6. OUTER & INNER WISDOM

48. 1. Hungry or stressed?
2. Healthy or junk food?
3. Reduce distractions
4. Look, smell, taste & enjoy
5. Slow down & chew
6. Focus on your feelings
7. Stop when full
Hear Your Wisdom
6. OUTER & INNER WISDOM

49. 1. Listening to your body
2. Gratitude (know your food)
3. Eliminating distractions
4. Being present
5. Pace (breath, chewing more)
6. Portion (satiety cues, smaller plates etc.)
7. Forgiveness & self-compassion
What do you need?
6. OUTER & INNER WISDOM

51. THANK YOU!
www.workmindfulness.com/eating-workshop