8: Attention, food
"Throw something together really quickly into the saucepan, grab a bite, grab something for a snack and run. Oh, and also drop a line while running or make a quick call to some colleague… What did I eat? Oh, I don’t have time for that (while walking with a head proudly held high)”… Just a regular modern terminology, all is good here. Or is it? What does it have to do with the food?
Just a spoonful of facts:
▶️ Mindful eating helps to eat less sweets (1)
▶️ People who practice mindfulness eat less impulsively (or we would say – do not stuff themselves with food), use less calories, choose healthier snacks and improve the healthy attitudes towards food (2)
▶️ Mindful eaters experience less depressive symptoms, they know more about the food they eat and understand it better, they also are in a better control of what they eat. While doing that they also start eating more fruit and vegetables (3)
▶️ When people eat mindfully, they usually eat less even when tendency to overeat is already a sickness (4)
▶️ Mindfulness practitioners feel better in general, meanwhile they also are getting thinner (5)
Don’ run. Don’t grab. Don’t snack. For the starters. Sit down and take a good look at the building materials you are going to provide your wonderful body with. This is what is going to become a New You. Please give some time to the process of creation. Give some space to it. Give it a good setting and a good company. This a New You, on your plate.
Stop everything else and focus on the food. What color is it? What shape? Do the colors and the shapes differ, what are the differences? Does the food look better in a white or in a colored plate? Does it taste the same with your eyes closed or open? Does the taste change if you chew it longer? How? How many times do you chew on bite? What does the smell remind you? How many smells are in the overall aroma? What sound does breaking the cheese crust make? How does it feel when the warm food starts reaching the stomach, and the hunger slowly creeps away?...
Bon appetit. Happy daily birthday.
My name is Monika, I am health and nutrition psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, teach and provide psychological counselling. Book my talk to discuss mindful eating.
Photo: congerdesign from Pixabay
#spoonfulofreason #psychology #eating #mindfullness #mindfuleating #attention
1. Effects of a mindfulness-based intervention on mindful eating, sweets consumption, and fasting glucose levels in obese adults: data from the SHINE randomized controlled trial: https://www.researchgate.net/publication/283741005_Effects_of_a_mindfulness-based_intervention_on_mindful_eating_sweets_consumption_and_fasting_glucose_levels_in_obese_adults_data_from_the_SHINE_randomized_controlled_trial
2. Mindful Eating: Trait and State Mindfulness Predict Healthier Eating Behavior: http://cupola.gettysburg.edu/cgi/viewcontent.cgi?article=1044&context=psyfac
3. Comparison of a Mindful Eating Intervention to a Diabetes Self-Management Intervention Among Adults With Type 2 Diabetes: A Randomized Controlled Trial: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4217158/
4. An Exploratory Study of a Meditation-based Intervention for Binge Eating Disorder: http://journals.sagepub.com/doi/pdf/10.1177/135910539900400305
5. Weight, eating behavior, and psychological outcomes associated with a mindfulness-based intervention for people with obesity: http://integrativehealthpartners.org/downloads/dalen%202010%20mfn%20eating%20weight.pdf
No comments yet
Be the first to comment
MORE INSIGHTS YOU MIGHT LIKELearn more by discovering other insights
4: So where's psychology in eating?
Short answer is - everywhere. Habits. Choices. "Must have" wishes. Holidays. Gifts. Punishments. Non-verbal feeling expressions. Image (vegans, also). Happiness and serotonin. What tastes good and what is healthy, also what is trendy. Science of nutrition, I suspect, is much more about psychology than about physiology.
What we eat is most often NOT what body requires at the moment (even though we very often state that we have some kind of "energy boost", and this is why we crave for something sweet. "It's what the brain wants!"). Usually it is what we are used to eat. And habits is truly a meadow of psychology. Why do we have habits like we do is shaped by the culture, family traditions, significant events in our lives, significance that we assign to food and eating (compared to other activities), usual environment in which we eat - and the company of people, and a whole lot of other factors. By the way, we do not usually think about the reasons why we eat the way we do.
If we choose from several alternatives (choice, again, is the field of psychology), the final decision is shaped by the opinions and attitudes, environment (fast food stand on the street or Italian white tablecloth restaurant?), time e dedicate for eating ("quick bite"?), your prediction about opinion of other people about your choice (including whether you care at all), knowledge about digestion and nutrition ("if I avoid gluten, my skin will be fabulous"...), automatic thoughts ("I will be very weak if I don't eat right now"), time we spend choosing... Decision not to choose or choose the same thing every time is also a decision!
Food may be an important symbol and sign of well-being (Christmas roast, Sunday pancakes, coffee with friends or birthday cake). It also may be a lifelong punishment (like a crust on warm milk... "you are not going anywhere until you are finished with this!"), or a way to show special attention or enforce image (anything from mom's meatballs to Valentine's chocolates or desserts with diamonds). Childhood food leaves especially strong memories, and it consciously or unconsciously becomes our comfort (or punishment) food during times of distress (1). Even where physiology should rule, psychology still peeks from around the corner. After we eat fatty and sweet food (think ice cream), the brain rewards us with a dose of neuromediator serotonin (2, 3). At the same time we think - we are happy. And this happens every time, automatically, as if a button was pushed. And not really because we actually were short for something fat and sweet.
So... think before you put anything in your mouth. And why. It's all in your head!
My name is Monika, I am health and nutrition psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, teach and provide psychological counselling. Book my talk to hear load more about psychology in nutrition!
Photo: Devanath from Pixabay
#spoonfulofreason #psychology #eating #food
1. If you are good you can have a cookie: How memories of childhood food rules link to adult eating behaviors: https://www.researchgate.net/profile/Rebecca_Puhl/publication/8679359_If_you_are_good_you_can_have_a_cookie_How_memories_of_childhood_food_rules_link_to_adult_eating_behaviors/links/0c96052f38db04e424000000.pdf
2.Serotonin, Eating Behavior, and Fat Intake: http://onlinelibrary.wiley.com/doi/10.1002/j.1550-8528.1995.tb00214.x/pdf
3. You Are What You Eat: How Food Affects Your Mood: http://dujs.dartmouth.edu/2011/02/you-are-what-you-eat-how-food-affects-your-mood/#.WJoLPPl969I
We choose food most often (statistically speaking) based on taste. There is also another, a wider concept - food reward, which is composed of food taste, decreasing of hunger, created pleasure (liking of food) and perceived motivation to eat (wanting). Food reward is a driver of amount o food we eat and commonly thought to be related to obesity. But perhaps food liking and wanting are interacting with weight in different ways?
People on a diet during this study had decreased food liking across all food categories, in one year after the study without any interventions - body weight was regained, appetit control weakened and food liking returned to initial level.
Overweight women (when compared to normal weight women) did not want high fat/sweet food more, but they wanted low fat/sweet food less.
Wanting low fat food was associated with improved appetite control and less fat mass, and wanting high fat food was associated with decreased appetite control and more fat mass.
👆 so, diets bring temporary results (we knew that, right?). If you want your eating method to be helpful in reaching your weight goal - make sure you choose the nicest words and definitions for your food (thus increasing your motivation), low-fat food in this case. Do not eve use anything that related to struggle, limitations, deprivation or similar. This is the expression of your utmost care and love for your body!
My name is Monika, I am health and nutrition psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, teach and provide psychological counselling. Book my talk to know more about psychology and food entanglement!
Photo: Steve Buissinne from Pixabay
#spoonfulofreason #psychology #food #eating #reward #wanting #motivation #pleasure
Well, I read this one with one eyebrow raised and kept thinking about the children who demand that their foods do not touch in the plate. But the research is not about them. After reading at least three times and thinking about it for a bit longer, it does make some sense.
So, the research compares how people make assessments about the food that is served "separated" (all products in groups and not touching one another) or "mixed" (like in a salad or stew).
- participants believe that "separated" food is less caloric, even if it obviously is (for example, fried snacks)
- when eating "separated" food, participants eat more mindfully, they also believe that such food affects body weight more
- when eating "separated" food participants also control the amount of the consumed food more - even though here I keep thinking of parties and rivers of snacks flowing freely across the tables and plates; it is possible to eat more of the snacks than to have more salad that you need a spoon or fork to eat... then again, research was done in the lab, not at the party.
My conclusions are these. Whenever you can, eat with your hands (this is not part of this research, but you can control the amount of food you eat better, besides, you will get more pleasure out of eating). If possible - try eating food that is "separated" - not salads and stews, think poke bowls of buddha bowls direction. During parties (not fancy dinners, but talking and snacking parties) drink water, and if this does not sound like a plan - get yourself a plate for your portion of snacks, so you don't go foraging across the big platters.
And, bon appetit!
My name is Monika, I am health and nutrition psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, teach and provide psychological counselling. Book my talk to ask more!
Photo: Miu Sua on Unsplash
#spoonfulofreason #psychology #food #eating #perception #calories