Posts filed under Slowing down

Mindfulness and Brain Science - Why Mindfulness helps people overcome binge eating, emotional eating, and more

For a long time, I told myself I wasn’t a meditator.  I had countless attempts at meditating only to find quieting my mind to be so difficult. Sure, I had heard why it was useful for you but it wasn’t until I worked with my first meditation teachers that it became a habit for me.  I realized it was a mix of technique & accountability that helped me to finally make it a habit.

One of the interesting “side effects” of meditating more for me was improving my eating habits, actually.  I found that meditation helped me to feel more calm and centered, making wiser more centered choices rather than to be compulsive and emotional with choices (hello emotional eating).  It took some time and practice to become a habit but each time I practiced it became easier and easier.

I often use mindfulness as a tool these days to help my clients overcome binge eating, overeating, emotional eating, and more.  As shared in my last post, mindfulness has a vast array of benefits including but not limited to: a greater sense of peace and calm, the ability to weather strong emotions, and the ability to make wiser, more rational choices.

When I first started, I could feel a visceral difference when I got centered and meditated in simply how I felt.  Later on, I learned more about the neuroscience which helped me to buy even more into the habit of meditation.

As discussed in a previous blog post, we can think of two separate brains when it comes to retraining binge eating and compulsive overeating. First, we have our animal brains (i.e. limbic system) which is our emotional brain, the seat of our habits loops. Second, we have our sane brains (i.e. prefrontal cortex) where we make wiser choices, plan for the future, and so on.  When we meditate and focus our attention, we actually are strengthening the pre-frontal cortex, associated with these wiser decisions.  Like a muscle, what we use, we strength and what we don’t use, we lose.  Over time, we can strengthen our ability to stay centered and calm even in stressful events and times where we normally would act compulsively and emotionally from the animal brain, which might look like stuffing our face with fries.

One of the main tools I use with my clients is mindfulness because it actually strengthens our ability to make wiser choices. Research has shown that mindfulness has been proven to dramatically decrease instances of binge eating and compulsive eating.


So how do you start developing a practice of mindfulness? In my work, I usually start my clients with developing a basic meditation practice. There are plenty of free resources out there or you can consider looking for a meditation teacher or group. In my work, combining mindfulness with coaching, nutrition, etc. have been the keys to help my clients stop binge eating for good.

Mindfulness - A Practice that Can Help You Beat Binge Eating & Emotional Eating

I recently finished up a course on Mindful Eating through Mindfulness Based Eating Awareness Program (MB-EAT), which was developed by Dr. Jean Kristeller.  I decided to participate in order to deepen my own understanding and knowledge of mindfulness as a means to break free from the diet culture and have a  more peaceful relationship with food.

What is mindfulness, you ask?  Mindfulness is simply the act of being fully present.  Our minds are often thinking about the past or imagining the future rather than being FULLY in the present moment.  Mindfulness itself has its roots in Buddhist meditation (Vipassana) and is a key element in many spiritual practices & religions.  But whether you are spiritual or not, in a world full of distractions, 24/7 connectivity through our cell phones and the internet, mindfulness is definitely becoming more challenging and equally more more important.

One Key Question to Begin Healing your Relationship with Food & Body

Last year, I attended a talk by Allison Kinnear, the owner of a Voice of her Own and an amazing coach for women leaders. In her talk to busy, high-achieving women, she spoke about the importance of self-care to fuel yourself. I find for my clients when they prioritize their self-care not only do they feel happier, more energized, and calm but inevitably those around them get to benefit.

There was one particular exercise Allison led the participants through that I particularly loved.  It was an incredibly simple question that I think can help you distinguish between when a habit, such as eating, is beneficial for you and when it is detrimental.

One key question to begin healing your relationship with food is:

Do you reach for food under stress? - Four Keys to Retrain this Habit

Here’s the thing - there will always be stress in our lives.  Change inherently causes stress, even if that change is something positive, such as get a new job or going on a date with someone new.  So it’s important to start developing other methods and strategies to handle it better.

Are you someone who turns to food under stress?  If you want to start shifting this pattern, I recommend to start making peace with your emotions and finding other ways to manage them.  Here are 4 keys to break the stress eating habit.

A Message from your Body - Why you Should Slow Down & Savor Your Meals

Hello reader,

This is your body.  We care about you and don’t think you’ve gotten our previous messages, so we thought we’d send you a note.  Here is our request: could you please start making more time to slow down, savor and chew your meals? You see, after that first step, there are a lot of processes and complex things we need to do in order to break down, digest, and absorb the food.  When you rush your meals, we have to rush our processes which explains some of the messages we’ve been sending you through bloating and gassiness!

Posted on November 5, 2018 and filed under Mind-Body Connection, Slowing down.