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Being in control of How we eat is a super habit, that can save us a lot of extra pounds, and help us stay focused during periods of Stress. Mindful Eating, although it might helpful to some, may not be the easiest start for most of us. Find out an easier way to start taking control of How you eat.
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Mind$l EatingFor Mere Mortals
By Elie Noune Stanford University
Monday, December 10, 12
We live in a
Stressful World
Monday, December 10, 12
Where everything moves
Fast
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and we barely
have time to
EAT...
Monday, December 10, 12
FOOD, is one of our m0t important sources of Pleasure
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But when it Comes to Eating our Food...
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We’re o3en distractedwith something else
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We chew and swallow fast
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And we end up eating More
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and More...
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Mindless Eating
We call this...
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According to the CDC
More than 34% of US adults are obese
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Choosing what food to eat is very important
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controllingHow we eat it is also
equally important
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4e Question
is...
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H!w "! w# $#% S%r#&&#" P#!'(# ()*# Stanford Students
%! w+%,- HOW %-#. #+% )/ D)/)/$ H+((&?
Monday, December 10, 12
Hi, I’m Elie
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I’m a student at Stanford
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and I wanted to answer this
question
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Mind$l Eating
0+% w+& w-#/ I -#+r" +b!1%
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Mind$l Eating is a practice that promotes $ll awareness of food during its consumption
What is Mind$l Eating?
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It is an application of Mind$lness, a buddhist phil0ophy
emphas5ing the importance of
B#)/$ )/ %-# 2!2#/%Monday, December 10, 12
W-+% D!#& + M)/"3( E+%#r
D!?Monday, December 10, 12
6perts who teach Mind$l Eating focus on
Identifying Tastes,O7erving Colors, Smelling Aromas,
Noticing T8tures...Monday, December 10, 12
I% 2+. w!r* f!r %-# M!/*&...
Monday, December 10, 12
B1% 2+.b# /!% f!r %-#&# $1.&...Monday, December 10, 12
S! I %r)#" %! "#4/# + 'r+,%),+( fr+2#w!r* f!r
M)/"3( E+%)/$
Monday, December 10, 12
of
Mind$l Eating
The 3 p’s Introducing
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Presence Pace Portion
I based my 8periments on
Here are the Results...Monday, December 10, 12
Presence
Barriers: Laptop, Cell-phone, Conversations, TV, Book
Staying focused on the food
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Presence
“I feel guilty when I take a break from my email when I have a lot to do...” Jack.
Insight: Students are not motivated to stop checking their cell phones
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Presence
“Eating is a social activity, I enjoy food better with my friends!” Allie.
Insight: Students want to have conversations
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Pace
by taking smaller bites, chewing more, chewing slower or pausing
Eating at a slower pace
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Pace
I know this because students have said that focusing on counting has increased their chews
What few people real5e, is that counting your chews will make you chew more
chewing more
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Pace
Students have 8perienced up to 25% reduction in pace by using a metronome for 25 minutes
Another thing few people real5e is that a metronome can be used to regulate the chewing pace
chewing slower
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Pace
Insight: It’s easy to sync chewing to auditory beat
chewing slower
Insight: Students won’t use a metronome on their own, they said it’s annoying and socially awkward
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Portion
Knowing when you’re $ll, and not 8ceeding your limit
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Portion
4ought: A bite counter would be use$l to track the average number of bites per meal
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Presence Pace Portion
The 3 p’s
Were difficult to achieveMonday, December 10, 12
WHY?Because most of the behaviors in question
are new to the users
Monday, December 10, 12
WHY?Because most of the behaviors in question
are new to the users
8ample: Listen to Music/Metronome while you eat
8ample: Count chews as you eat
8ample: Put fork down every 10 bites
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Eat Mind$lly
I real5ed that Getting Stanford Students to
is completely different from trying to reduce their Mindless Eating
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It’s like trying to get a h<eractive person to Meditate
When they can’t even sit for more than 5 minutes on a chair!
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But Fear not, testing leads to learning
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Mindful self-indulgence
Introducing
for Mere Mortals
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Behaviors you’re already doing
It’s all about controlling
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3 tiny steps to start with
Here are
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Hard to Stop looking at your phone?
1 -Schedule distractions!
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“Every 20 bites, I AM going to check my phone”
1 -Schedule distractions!
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Anticipate the self-indulgence, cho0e quality over quantity
2 -CHoose your victim
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2 -CHoose your victim
When you start feeling $ll, Pick 1 high satisfaction food
“I think I’m alm0t $ll. I will only eat of that Chocolate Cake”
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Track and Put an Upper bound on 6cesses
3 -Limit the excess
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3 -Limit the excess“I’m only going to eat 10 bites
of that Chocolate Cake”
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Awareness and tracking of undesirable behaviors
is the first step%! E+%)/$ M)/"3((.
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0+/* .!1 f!r V)#w)/$!
Monday, December 10, 12
Elie Noune, @elienoune
Follow me for more
Behavior Design content
Monday, December 10, 12
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