Category Archives: BASICS of Mindful Eating

STOP before you eat!

Check in briefly before eating. (S) STOP (T) TAKE 5 full breaths (O) OBSERVE -noticing the sensations in the stomach (if there are any); noticing feeling of hunger or fullness or whatever else is there; noticing feelings; noticing thoughts; and then asking yourself? Am I really hungry? OR… Is this emotional hunger? Is this taste hunger?

How yoga changes how you eat!

There is a fairly new measurement of “mindful eating” that was published in the American Dietetic Association Journal (Framson,, 2009) that I am very excited to start using in my research here at the University of Missouri.  Their findings regarding the relationship between doing yoga and mindful eating was also particularly intriguing. Mindful eating

Chocolate! Chocolate! Chocolate! (or maybe not!)

In case you’re wondering why I haven’t been blogging for a while, it’s because I went on a two week trip to Northern California.  For ten days of that time I was in a silent yoga and meditation retreat in San Rafael.  For ten days I was served delicious organic food for breakfast, lunch, and

BASICS of Mindful Eating — LIVE!

The BASICS of Mindful Eating are now in a short one minute video.. Play it when you need a reminder to slow down and savor your food. This video was produced by HOPE Health (, a specialty publisher focused on producing easy-to-understand, interesting, and actionable health, wellness, and benefit media for employers and employees.

Walking the Path of the Mindful Eater

I’ve been teaching the Eat for Life class for about three years now and have heard many stories of how people proceed along the path of becoming mindful, intuitive eaters.  At the end of the ten week class, people will be at various places.  Many people are able to do things like give up dieting, stop

Ho! Ho! Holiday Mindful Eating Tips

I really don’t eat much differently during the holiday season than I do the rest of the year.  So when I think about how to approach the holidays, I think about what I normally do and then add a few extra ideas that help address the special challenges we face during the holiday period.  First

Do you know what you’re eating?

I love the news I get on  The article I just read should put one more hole in the fabric of any of your reasoning for eating processed food. The article is entitled “The secret to the immortality of McDonald’s food: The chain’s burgers can resist rot for years.  Scientists explain why they have

The science behind mindfulness and eating!

New research just published in the journal Eating Behaviors (Masudo & Wendell, 2010) indicates that how we relate to the thoughts we have about our weight, fear of weight gain, the importance of being thin, and other eating-related thoughts makes a difference in how we’ll feel and behave.  Let me break this down just a

Quick (foodless) Fixes

You’re stressed, anxious, worried, bored, or sad.  You reach for food!  You feel better (at least temporarily).  Anybody had that experience?  It is a well known phenomenon that people tend to eat to feel better emotionally.  It’s fast, it’s easy, and it’s quick.  Unfortunately, and as I mentioned in an earlier post, there is a

Mindfulness of Taste

What makes you go “yummmmm!”? Foods that you say “taste good” are generally ones you have been conditioned to like by your exposure to them.  And, unfortunately, when exposed to food with high amounts of sugar, fat, and salt, your taste buds have become altered to crave these more and experience them as “tasty.” The