Thursday, September 29th was Week Three of our “Eat With Your Body In Mind” – 8-week Mindful Eating Program.
Debra started the class by going around the room and asking how everyone’s week went. One participant shared that she did not skip a single meal. She found that she became hungry for lunch when she started eating breakfast in the mornings.
HOME ASSIGNMENT: Try having a scheduled breakfast time for a week and see how your body responds. Eat it at the kitchen table without distractions!
A few other participants shared that they become very irritable when they go too long without eating food. Those participants shared that during the past week, they focused on making sure to feed themselves before reaching that point.
For this weeks topic, Debra focused on Emotional Eating and how to conquer this habit. One strategy is to find ways to distract yourself. For example, if you’re angry, try to journal about it. When you start feeling overwhelmed, take a walk.
Another way to avoid emotional eating is to feel your feelings! Take a moment to allow yourself to acknowledge the emotions you are feeling and then watch these feelings pass. A great analogy is to think about yourself as the sky and your feelings as the clouds. Take note of your feelings and then let them pass by you like clouds.
In order to be in control of emotional eating habits, you have to be strategic and get to know yourself. Become aware of your own habits and find ways to help yourself cope.
HOME ASSIGNMENT: Keep a journal for the next week and when you become overwhelmed with emotions that usually prompt you to eat, write about what you’re feeling. Follow that with a shot walk to clear your mind. Take note of whether your cravings subside.
Focus on slowing down and being in the present moment. Being in the present moment is a daily practice. Take small moments throughout the day to stop and take note of your surroundings.
Changing your emotional eating habits is a challenge because you have to “work a new groove” or “train your brain to rewire”. Be patient with yourself and know that this process can take time, but you have the power to change!
Debra wrapped up the class by asking everyone what he/she will continue to work on this week. One shared that she will continue to journal, while another participant said that she would continue to work on eating without distractions.
HOME ASSIGNMENT: Keep record of your successes somewhere that you can see it each day! Tell a friend or family member how you’ve succeeded. Let me know too!
Week 4: Recipes with Chef Malena!
Week 4 was another wonderful night with Chef Malena, who demonstrated 5 beautiful dishes featuring apples! Debra started the night by asking participants to share how their weeks went. Many participants indicated that they are much more aware of the food they are putting into their bodies and have noticed positive changes with their eating habits.
Chef Malena spent the rest of the class cooking these amazing recipes. Click on them to get the recipe in a printer friendly page!
Have a great week!