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Rebuild the Relationship

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>> Hello, welcome back. Maybe you've heard this quote, "Genius is 1% inspiration and 99% perspiration." This idea has been translated to success, and it kind of makes sense. Good ideas and a positive mindset are all well and good. But you also have to take action and work hard to achieve what you want to achieve. Many of us are in the habit of doing more in order to get ahead. But what if I was to tell you that sometimes success is about doing less. Many clients come to you because they don't know what to do. They've tried a million things, and they've tried so hard to make sense of the endless information around them, and nothing seems to work. As a result, they not only have unhelpful relationships with food but they don't even know what those relationships are. They're disconnected, frustrated, and stuck. For example, in emotional eating cycles. Learning to eat consciously or mindfully with intention and attention is often about doing less and keeping it simple, which helps make it more sustainable than other approaches. Face it, most people have very little time to spare or so they think. However, what they don't realize is that multitasking and rushing results in more stress, less productivity. And when it comes to eating habits, it creates more disconnection and less nourishment. Using food as a coping mechanism can essentially create unconscious eating habits. As we've discussed, mindful eating means eating with intention or purpose, in particular, the purpose of nourishing both body and mind. That's the mindset piece. But while mindful eating might be about doing less and keeping it simple, it still requires action. And practically speaking, you want to offer clients tangible suggestions, right? Intention is the mindset, and attention is the action. Intention is about connecting mentally, while attention is about connecting to behaviors and habits. Today, we're covering six basic strategies that you can use to coach clients through building more nourishing relationships with food. These strategies integrate both health promoting and satisfying components of behaviors. After all, the goal is to have both. We'll go over several specific ideas for all. But grab your journal so that you can also brainstorm as we go. Let's begin. Here are six mindful eating strategies. Number one, tune in. Do you ever eat more or less when eating at home versus at work or at a restaurant with other people? You're not alone. For example, we might be more likely to clean our plates at home. Whether due to greater awareness of potential food waste or due to the situation or company we're in, we don't always honor our bodies, our physical hunger, or our emotions. Tuning into the body includes tuning into all of those. Here are a few ideas. Identify emotions before, during, and after the meal. Rate physical hunger before, during, and after the meal. If you're still hungry, eat a little more, and think about food qualities that would satisfy your body and taste buds. How else might you help clients tune in? Pause the video and write down some ideas. Tuning in and eating until you reach that just right level of fullness takes practice as well as trial and error. It requires self-awareness, self-acceptance, and self-compassion. Number two, stay present. This means connecting to the experience of eating and what nourishes you physically. It means focusing on present awareness of what you're doing now and finding meaning in that versus eating a certain way for those future goals that can take over your life. Staying present can stimulate the parasympathetic nervous system, and it can also have a calming effect. While eating, you try to set aside all of life stresses, and as a result, you might not eat due to emotional hunger. Plus, staying present helps you understand what nourishes you physically which can decrease emotional hunger and emptiness. Here are a few ideas. Choose distraction-free single tasking, each without doing anything else at the same time. Connect to your breath throughout the meal, and try eating in silence or with relaxing music in the background instead of the television. How else might you help clients stay present? Pause the video and write down some ideas. Okay, let's keep going. Number three, slow down. Again, this requires persistence, commitment, and patience. It also might require rearranging schedules, for example, to allow time to sit and have breakfast before running out the door in the morning. If you've ever been to a wine tasting, you might be astounded by how long it takes aficionados to reach an opinion about wine. The wine is served, they examine the look of it by swirling in the glass, they sniff it, and they finally taste it in that funny way they have of aerating. They savor the experience of the wine with all of their senses. Here are some simple ideas you could suggest. Find a seat. Abiding by this can make you think twice before eating at the refrigerator. Take a few deep breaths to center yourself before the meal. Chew more. Some people suggest chewing everything 30 to 50 times. Again, veer away from rigidity here and remember the point of the practice, to eat more mindfully, enjoy your food, and help digestion. Incorporate rituals such as gratitude before the meal or setting the table. The process of making a cup of tea or coffee can be another mindful ritual. Add speed bumps to check in with hunger level. For example, take a break from eating for a few moments or maybe even use the restroom to give your gut time to assess. Choose a different utensil or switch hands. For example, switch a fork for chopsticks or eat with your non-dominant hand. And have fun with it. Have a slow eating competition and try to be the last person at the table still eating. How else might you help a client slow down? Pause the video and write down some ideas. Moving on, number four, engage the senses. The cephalic phase digestive response is the first phase of digestion, and it starts with anticipation. In other words, digestion begins before we begin eating because we experience food with other senses. We see it, we smell it, and then we finally taste it. This visual stimulation, aroma, and satisfaction stimulates the secretion of digestive enzymes, essentially firing up the rest of digestion. In short, it's the mental awareness of what we're eating or, you know, paying attention to. Did you know that 30% to 40% of the digestive response is due to this experience of food, in other words, our awareness of what we're eating? One aspect of emotional eating is lack of awareness and lack of mindfulness. For instance, it might mean eating very quickly or while watching television. How do you think this affects digestion? Engaging the senses can be a very helpful strategy for eating mindfully. Here are some ideas. Again, think about food qualities that would satisfy your body and taste buds. Try five senses eating. Pay attention to the smells, flavors, textures, sounds, and even temperatures of each bite. Focus on the process of eating, cutting, chewing, etcetera. Eat like a wine lover drinks wine. Incorporate a wide variety of foods, cooking techniques, textures, flavors, and colors. And do a quick body scan before, during, and/or after the meal. How else might you help clients engage their senses? Pause the video and write down some ideas. Engaging the senses requires the other three strategies, doesn't it? Tune in, stay present, and slow down. Yes, they're all related. Number five, incorporate pleasure. As Geneen Roth puts it, "If it doesn't hum to you, don't eat it." But that's just one way of thinking about it, which might not resonate with all clients. Many of us have a complicated relationship with pleasure. Maybe it feels indulgent or like something that we have to deserve or have to earn rather than something that we choose to enjoy. This might be where clients tangle eating with exercise as in, "I exercised, so I can eat more." In this scenario, there's often a lack of pleasure in both eating and exercise. Neither dieting nor compulsive eating leave much room for pleasure. Furthermore, many people end up eating compulsively in efforts to achieve pleasure after trying to follow a restrictive diet. The irony is that they don't actually derive any pleasure. This is why you might still feel unsatisfied after eating an entire bag of snack food. Pleasure is something that takes time to trust because we choose whether or not to create space for it. Helping clients rebuild their food relationships includes creating space for mindful pleasure which is different than the pleasure and instant gratification that many of them are used to seeking. What might resonate with clients? Encouraging them to enjoy the process of eating, after all, it's something that we all have to do regularly. So if you think about it, it's an easy way to fit more joy into an otherwise stressful or monotonous day. A few ideas. Create pleasant surroundings. For example, try mood lighting, candles or dimmer light setting which can feel more relaxing than harsh overhead lighting. Eat in pleasant company with people who make you feel good. Incorporate a variety of foods, flavors, textures, and colors so that you don't feel bored. A bonus, eating a wider variety of foods in each meal can help prevent overeating. Create space for foods you enjoy rather than depriving yourself. Remember that you're nourishing yourself, your body as well as your mind with your food choices. And consider the presentation. Take time to arrange food purposefully on your plate. Restaurants do this. And doesn't that somehow make the experience more enjoyable? How else might you help clients incorporate pleasure? Pause the video and write down some ideas. And last but not least, number six, navigate and be aware of triggers. We explored triggers earlier in the course, and you can reference the Food Factors handout. Many factors can influence eating habits. For example, food packaging and advertising can affect the portions eaten. Another example, we often don't remember all that we eat, and we eyeball what we think is the right amount as we go. Have you ever been to a party with a buffet and continually snacked the entire evening? Do you ever have a sit down meal afterward, even though you've been snacking for three hours straight because it doesn't feel like you had a proper meal even though you had plenty of food overall? Factors like portion sizes, packaging, and environmental cues can trigger mindless eating habits. A few interesting triggers to consider when coaching. Using smaller plates and utensils can decrease the amount of food consumed. Pre-plating your entire meal can help with portion control. The color of food can influence the amount consumed. People tend to, in general, eat more when eating with others or when they're multitask eating. Making foods less accessible can decrease the odds that you eat them. For example, serving yourself dinner and leaving the big serving bowls in another room might decrease the odds that you reach for seconds even if your full. And the specially engineered combination of salty, sweet, fatty flavors in foods can motivate overeating. Understanding the role of triggers can help you coach clients around greater awareness not only of themselves but of the visual cues and environments that motivate mindless eating. How else might you help clients navigate their triggers? Pause the video and write down a few ideas now. How was that? Do you feel like you have some more coaching tools in your tool belt? We included a Mindful Eating Tips handout that you can use with yourself and with clients. Let's recap today. Coaching clients around mindful eating is an important part of helping them rebuild their food relationships as it promotes both health and satisfaction. Six strategies are tuning in, staying present, slowing down, engaging the senses, incorporating pleasure, and navigating triggers. As always, honor bio-individuality and help clients find mindful eating strategies that work based on their individual circumstances. Developing mindfulness requires practice, but it doesn't require that much more time. And there's definitely something to be said for doing less and focusing on one thing at a time rather than trying to juggle seven tasks simultaneously. The goal is to develop mindful strategies that promote health, satisfaction, and sustainability. But that's plenty of food for thought for today. This week, practice this material with the case study and with your accountability coaching partner, and send it by trying some mindful eating strategies with people in your life. Look at your Skill Building Activities for more information. And keep connecting in the Facebook group. Thanks for joining me on this mindful journey. I'll see you again soon.

Video Details

Duration: 16 minutes and 17 seconds
Country: United States
Language: English
License: Dotsub - Standard License
Genre: None
Views: 6
Posted by: integrativenutrition on Mar 14, 2019

Rebuild the Relationship

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