FSCN 3615 Lecture Notes - Lecture 4: Loving-Kindness
21 May 2018
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Mindful Eating
● Mindfulness: with practice, mindfulness cultivates the possibility of freeing yourself ***
● Mindful eating is:
○ Deliberately paying attention to your eating experience
○ Being fully aware what is happening both inside yourself (physically, emotionally, mentally)
before, during and after eating
○ Bidirectional effect with food choice
● Oryoki: “just enough”
○ Meditative form of eating that cultivates mindfulness, gratitude, and better understanding of self
by adhering to a precise order of eating movements
● Mindful eating is:
○ The four Brahma Viharas (the 4 immeasurables/divine abodes)
■ Loving- kindness
■ Compassion
■ Joy, different than pleasure
■ Equanimity (even-mindedness)
● Mindful eating practices
○ Engage all of your senses
○ Mindfully tune into your body’s hunger and satiety cues
○ Slow down
○ Eat without distraction (productivity focus)
○ Honor your food
○ Choose food to sustain health of body and planet
● Impact of mindful eating
○ Impact of environment on your food choice (cost, availability, preparation, cultural
appropriateness) and impact of your food choice on environment
● STOP
○ Select
○ Taste
○ Observe
○ Pause
● Raisin Awareness
Intuitive/Attuned Eating
● Unconditional permission to eat, without guilt
● Eating for physical rather than emotional reasons
● Reliance on internal cues of hunger and fullness
● Body-food choice congruence
Tylka’s Intuitive Eating Scale
● 23 question validated assessment tool measures total and three+fourth subscales associated with key
components of intuitive eating
Intuitive Eating Model
● Bridge between anti-diet and health community
● Ten principles
● Morphing to be aligned with HAES (help at every size)
○ Size acceptance, weight inclusive
find more resources at oneclass.com
find more resources at oneclass.com
Document Summary
Mindfulness: with practice, mindfulness cultivates the possibility of freeing yourself *** Deliberately paying attention to your eating experience. Being fully aware what is happening both inside yourself (physically, emotionally, mentally) before, during and after eating. Meditative form of eating that cultivates mindfulness, gratitude, and better understanding of self by adhering to a precise order of eating movements. The four brahma viharas (the 4 immeasurables/divine abodes) Mindfully tune into your body"s hunger and satiety cues. Choose food to sustain health of body and planet. Impact of environment on your food choice (cost, availability, preparation, cultural appropriateness) and impact of your food choice on environment. Eating for physical rather than emotional reasons. Reliance on internal cues of hunger and fullness. 23 question validated assessment tool measures total and three+fourth subscales associated with key components of intuitive eating. Morphing to be aligned with haes (help at every size) Quality and quantity of food is only one piece, each person is complex.
