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National Wellness ConferenceJuly 17, 2013
Elaine Corwin, MS Professor, Health & Wellness Corning Community College
The “Mindfull” Diet: A Fresh, Integrative Approach to
Nutrition Curricula
© Elaine Corwin 2013
A WELLNESS APPROACH
Accurate, Scientific Nutrition ResearchBioindividual not Prescriptive
Mindfulness PracticesFood Psychology Research
Concepts of Positive PsychologyJoyful Movement & Activity
Body Awareness & Acceptance
© Elaine Corwin 2013
The Four Noble Truths of Healthy Weight1. Being overweight or obese is suffering.2. You can identify the roots of your weight problem.3. Reaching a healthy weight is possible.4. You can follow a mindful path to a healthy weight.
Simply by consistently paying attention to what you are eating, you will naturally eat less, and over time this should result in effortless weight loss.
Some of the practices recommended include honoring your food, engaging all six senses, serving modest portions, savoring small bites, chewing slowly and eating regular meals.
Thich Nhat Hanh- Savor
Susan Albers Psy.D
Cleveland Clinic Family Health Center who specializes in eating issues, weight loss, body image concerns and mindfulness. After obtaining a masters and doctorate degree from the University of Denver, Dr. Albers completed an APA internship at the University of Notre Dame and a post-doctoral fellowship at Stanford
http://eatingmindfully.com/mindful-eating/
http://themindfuldiet.com/Home.html
The Mindful Diet offers different mindfulness approaches developed by the Institute for Mindfulness Studies to work with people interested in dieting. While no particular diet is endorsed, the mindfulness methods are generally applicable to most. IMS has developed mindfulness approaches for four primary domains associated with diet -- eating, fitness, body image, and weight loss.
The Mindful Diet
Scott Rogers
http://www.mindfulnessdiet.com/begin-program
The Mindfulness Diet begins with the premise that every body naturally contains the wisdom it needs to maintain its optimal health and weight. Unfortunately, in people who struggle with eating, this wisdom is typically hidden under layers of bodily stress and tension, mental activity and emotional reactivity.
Doug Hanvey, MS
Food Psychology
http://foodpsychology.cornell.edu/
Bottoms Up! The Influence of Elongation on Pouring and Consumption VolumeBeware of the shape of the glass you use. You could drink much more than you think. Studies show that visual illusions unknowingly cause us to pour an average of 34% more into short wide glasses than tall narrow ones.
http://mindlesseating.org/
Brian WansinkCornell Food Lab
http://www.youtube.com/watch?v=64fSgx2TCIc
http://thecenterformindfuleating.org/
The Center for Mindful Eating (TCME) is a forum for professionals across all disciplines interested in
developing, deepening and understanding the value and importance of mindful eating.
http://thecenterformindfuleating.org/Resources/Documents/principles_handout_1_22.pdf
Current Nutrition Related Courses
• Introduction to Wellness (1 cr)
• Eating Well (1 cr)
• Vegetarian Adventure (1 cr)
• Nourishing Mind- Body Spirit
(3 cr- 2 cr WELL 1 & 1 cr RECC)
• Introduction to Nutrition (3 cr)
…Professional Gone PersonalReshape your mind and
rethink your body. Transform negative body image through meditation, guided imagery, cognitive reframing and positive-self talk. Develop healthier attitudes around food and return the pleasure in eating by saying “no-no” to the dieting yo-yo. Finally, explore a variety of fun ways to move your body toward wholeness.
July 2006
April 2013
…a fresh, inspired way of living
Spring 2013…Launched into the CommunityEight (8) WeeksIndividual Intakes & Initial coaching sessionEight (8) Weekly sessions 1 ½ - 2 hoursWeekly Structures & IntentionsPre & Post EvaluationsOngoing Support
Guiding Principles & Intentions
© Elaine Corwin 2013
Location, Location, Location
• Schools, community centers, churches, local restaurants (off hours); senior centers, nature centers, hospitals, medical spas, people’s homes
• What is needed:– A kitchen/dining area (for prep & eating)– Enough space for a circle with chairs & for some movement
• Community Resources & Support• Access to Healthy Foods/groceries
The Mindful Diet combines the most
current scientific nutritional information
with your natural, innate wisdom about
what works best for you to create an
inspired body and more fulfilling life.
Where ever you are is
the best
and only place to
begin!
© Elaine Corwin 2013
Integrative Approach• Basic Knowledge & Information• Meditations & Affirmations• Cognitive Restructuring• Developing Skills (shopping, cooking, etc)• Practical Application; Recipes to try, demos• EATING!!! Tasting/trying on new foods….• Fun & Interactive- Games, activities, with prizes• Creating Structures & Intentions• Sequenced and Layered• Creating Social Support & Ritual• Assessment & Evaluation
© Elaine Corwin 2013
WEEK 1Breakfast
from Nothing to Poptarts to Quinoa
• Mindfull Mornings• Exploring AVBs & Practices• Breakfast Basics-Research• Oats & Cereal Demo• Mindfulness Practices• Eating• Structures & Intentions
~ Right where you are is the best and only place to start. ~© Elaine Corwin 2013
• WEEK 2- Luscious Lunch• WEEK 3- Delicious Dinner• WEEK 4- Scrumptious Snacks• WEEK 5- Shaking the Sugar Blues-Juicing• WEEK 6-Spice it Up…Shaking the Salt Shaker• WEEK 7-Sleeping Soundly• WEEK 8- Pleasure & Celebration
Joyful Movement…”5 minute play” Every Week
© Elaine Corwin 2013
Contact Information:
Elaine Corwin, M.S.Professor of Health & Wellness
607.962.9395
www.mindfulldiet.com
Handouts & materials, including this power point presentation are located under the More” tab on the website
Mindfull Eating in Aruba January 2013