How to Incorporate Mindful & Intuitive Eating Into Your Practice

Gisela Bouvier MBA, RDN Owner, Mindfully Intuitive Nutrition

Amy Sowards MS, RDN Founder, Dietitian Institute

Here are the topics we will cover today...

● The importance of mindful eating● Elements of mindful & intuitive eating● Tools to maximize clients success● Case Studies: Incorporating mindful & intuitive eating with

your clients

Mindful Eating Mindfulness is defined as the quality or state of being conscious or aware of something. It is a mental state achieved by focusing on an individual’s own awareness in the present moment.**

Mindful Eating means for an individual to become more aware of the positive and nurturing opportunities that are available through preparing and consuming food, by respecting their own inner wisdom. It is the practice of being present during mealtime.

*Source: Center for Mindful Eating

Mindful Eating

● Mindful Eating practices and tools can help pave the way for Intuitive Eating.● Encourage clients to make mealtime a distraction free environment

(whenever possible), encourage them to sit at the table, and to make their meals a sensory experience in order to set the groundwork for Mindful Eating.

● Others tools that may also help them stay more Mindful include:○ Food journal/logging○ Plate size method○ Counting bites○ How many colors on the plate ○ Anthropometric measures (**Not recommended for clients who struggle with body

image or hx of disordered eating or Eating Disorder)○ Limiting food triggers○ Need for grocery list or recipes

Mindful Eating: Case Study #1

● 2006, 6-week pilot study called Mindful Eating and Living (MEAL) provided mindfulness training to 10 participants from the YMCA; mean age was 44 years of age, mean BMI of 36.9 kg/m2.

● Data was collected at baseline, at 6 weeks completion, and at 3-months follow up. ● Interventions included: 6 weekly two-hour group classes (with 2 monthly follow up classes), focusing on

training in mindfulness meditation, mindful eating, and group discussion, with emphasis on body awareness sensations, emotions and eating triggers.

● Participants showed significant decreases in weight, eating disinhibition, binge eating, depression, perceived stress, physical symptoms, and lower physiological marker of cardiovascular risk with decreased CRP levels.

Reference: https://www.sciencedirect.com/science/article/pii/S0965229910001044

Mindful Eating: Case Study #2

● A case study examined a 19 year old college student with a BMI of 17.9, with daily caloric restriction of 900-1000 calories/day, with 1 hour of exercise daily.

● Mindful Eating principles and practices were introduced, discussed and implemented over 15 sessions with the participant.

● By the end of the 15 sessions, there was an overall decline in food restrictions, BMI increased to 19.5, and her caloric intake increased to 1500-2000 calories/day.

Reference: https://www.ncbi.nlm.nih.gov/pubmed/21181582

The Elements of Mindful and Intuitive Eating

1. Be Kind to Your Body and Mind2. Attunement to Physiological Hunger and Satiety3. Non Food Judgment and Acceptance4. Nourishment Mindset5. Joyful Movement6. Find Your Balance7. Discover Contentment with Your Nourishment

Element #1:Be Kind to Your Body & Mind

Be Kind to Your Body & Mind

● Teaching patients to be kind to themselves● Giving them tools to help with negative thinking, thought

processes● Helping them connect (or reconnect) to their bodies

Be Kind to Your Body & Mind

● What does this element mean to your patient?● Many patients don’t realize they are being “unkind” to

themselves● What is the patient’s inner dialogue?● How can we help them reframe?

Element #2:Attunement to Physiological

Hunger and Satiety

Attunement to Physiological Hunger and Satiety

● Cellular, physiological and emotional hunger● Helping clients identify how hunger and satiety feels to

them● Managing clients who lack hunger and satiety cues

Attunement to Physiological Hunger and Satiety

● What motivates your patient to eat?● What motivates or dictates their choices?

○ Foods○ Timing○ Location ○ Amount of food

Attunement to Physiological Hunger and Satiety● Hunger and satiety is very specific to the person● Re-establish (or establish) these cues● Mindful eating approaches are key

Element #3:Non Food Judgment and

Acceptance

Non Food Judgement and Acceptance

● Evaluating patients restrictions based on feeling “bad” or “unworthy” of certain food items

● Guiding patients to base food choices on their preferences (i.e. taste, texture, health goals)

● Help patients accept and not judge their food choices – or the food choices of others

Non Food Judgement and Acceptance

● It is important that patients do not feel bad or unworthy of their food choices

● Their food choices should not be shamed● If patients are often judging their own food choices, make

certain to ask why they choose the foods that they do

Element #4:Nourishment Mindset

Nourishment Mindset

● Shifting from restrictive mindset to nourishment mindset ● Identifying client behaviors that limit the nourishment

mindset● Becoming a “food anthropologist“

Nourishment Mindset

● Restricting foods may set us up for cravings and possibly grazing or “binge” eating

● Shift the mindset to “what’s nourishing?”● Encourage patients to become their own “food

anthropologist“

Element #5:Joyful Movement

Joyful Movement

● Exercise vs joyful movement mindset● “Exercise” may = sweating it out in the gym● Reframing the benefits (i.e. stress management, self-care,

improved mood)● What movement makes your patient feel “better in their

own skin?”

Element #6:Find Your Balance

Find Your Balance

● Managing the all-or-nothing mentality● Helping patients find their balance between health,

nourishment and contentment with their choices● Balance isn’t static, it’s fluid● Coming back to the elements of mindful and intuitive

eating that resonate most with your patients can help them find their balance

Element #7:Discover Contentment with

your Nourishment

Discover Contentment with your Nourishment

● Helping patients discover and accept contentment around food

● Contentment vs perfection with your nourishment● Finding contentment even when you can’t be fully present

(i.e. eating on the go, eating while working)

Focus on the Hunger Level Scale

The Hunger Level Scale can be one of the most fundamental tools in helping clients reconnect with their bodies - it is a Foundational tool toward Mindful and Intuitive Eating.

Source: You Count, Calories Don’t by Linda Omichinski, RD

Asking the Right Questions

● Using open-ended questions is a key component of a Mindful and Intuitive Eating approach. ● There is no One Size Fits All approach and not all of the Elements may pertain to every

client and/or group. ● Ask questions and then asking your client/audience what are the Elements and tools that

speak most to them - what can help them at this very moment. Entice clients to find the tools that will work for them.

Be Mindful of Your Words

● Your words always matter and make an impact. ● Aim to use soft, positive, and kind words. ● Focus on how you can help showcase self-care and a

nourishing and positive mindset. ● Diet, criticizing, body-type analyzing, and food demonizing

language can make clients feel uncomfortable and does not encourage a nurturing environment - Empathy is lost or broken.

Putting It Into Practice

Putting it into practice #1● Kim, 45, married female● FT Nurse (3-12 hour shifts per week)● 8 & 11 year old son and daughter who both are engaged

in extracurricular activities ● Life: Hectic mornings and afternoons, revolving schedule ● Overt Concerns: Weight, Fitness Level● Underlying Concerns: Fueling her body in a way that gives

her more energy; being a role model for her children

Putting it into practice #1

● Only 1-2 diets in her lifetime; both in her 20’s● Eating on the run in the morning, after work● Work lunch is cafeteria or delivery ● Snacks (from home) fruit, nuts ● Lunch time is spent chatting with co-workers about the

stresses of the day ● Dinner is spent in front of the TV with husband, kids

Putting it into practice #1

● Inner monologue

“I have to do better for my kids”

“What happened to my body?”

“If I could just healthier, I would feel better”

Putting it into practice #1

● Typical starting goals: Lose 20#, eat healthier, consistently exercise, reduce coffee intake, improved sleep

● Goals reframed for the mindful & intuitive eating approach○ Explore what foods nourish her ○ Create overall “balance” with her choices○ Cultivate a joyful movement practice○ Practice good sleep hygiene

Putting it into practice #1

● Mindful Eating: Start with days off at lunch ● Be Kind to Your Body & Mind: Develop a response to the

“loudest”● Attunement: Put the hunger scale into practice● Joyful Movement: Client exploration what works for them● Find your balance: What choices nourish you (physically,

mentally and emotionally)?

Putting it into practice #2● Alyssa , 28● Multiple “diets” tried from age 16-present● Current diet “avoid dairy, gluten and sugar” during the week● Enjoys running and yoga; engages in one or the other ~5 times per

week● Overt Concern: Weight fluctuates #10-15; wants a plan she can stick

to● Underlying Concerns: Wants to improve mindset and negative self-talk

Putting it into practice #2● Proposed Plan

○ Breakfast: Protein Bar or Smoothie at work○ Lunch: Salad with lots of veggies, nuts and lean meat○ Dinner: Lean Meat, Brown Rice, Veggies○ Snacks: Fruit and Nut Butter

● What happens?○ Will snag cookie or donut at work if she’s feeling stressed○ Drink 2 glasses of wine at the end of the day which can

lead to “snacking” on boyfriends food stash

Putting it into practice #2

● Inner monologue

“I am smart, why is sticking to the plan so difficult”

“I feel so fat today”

And, a revolving door of stresses re: work, her relationship, family is always on her mind

Putting it into practice #2

● Typical starting goals: Lose and keep off that last stubborn #10-15, less stress, feel more control over decisions

● Goals reframed for the mindful & intuitive eating approach○ Practice food non-judgement ○ Develop awareness around physical vs emotional

hunger○ Create a be kind to your and mind body strategy○ Cultivate an overall mindfulness practice

Putting it into practice #2

● Mindfulness and mindful eating● Be Kind to Your Body & Mind: How will you respond to the

voice in your head when negative or stressed thoughts enter

● Non Food Judgment and Acceptance: Explore reasons for food choices

● Discover Contentment with your Nourishment: Reframe perfectionism vs contentment mindset

Working with this Approach

● You can exclusively work with a Mindful and Intuitive Eating Approach within your practice.

● Whether you work on a one-on-one setting or group setting, Mindful and Intuitive Eating can be the focus.

● It can also be the foundation for tools, courses, or resources you create and share with your clients.

Becoming a Mindful and Intuitive Eating Practitioner ™

● The Mindful and Intuitive Eating Practitioner ™ certification program is for anyone interested in Mindful and Intuitive Eating, working in Health and Wellness.

● You do not currently have to be working with a ME/IE approach in order to go through the program.

● The program will encourage you to build a practice that is positive, nurturing, and allows for flexibility amongst your clients.

http://dietitianinstitute.com/certification/