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  • 21 May 2019 5:30 PM | TCME Admin (Administrator)

    Embracing the Joy of Eating for Happiness and Health

    Whether you’re eating in or eating out, put joy on your menu

    by Marsha Hudnall, MS, RDN, CD

    Busy lifestyles often make for eating experiences that do not measure up. Remember the last time you ate in front of your desk while replying to emails. Or ran from table to stove, taking care of family during a meal.  Not only do these situations often lead to choices that do not deliver nutritionally, but we also shortchange the role of food in our happiness.

    The truth is that happiness is a big part of health. The pleasure we get from food goes a long way toward helping us celebrate, remember, and even soothe ourselves. Emotional eating is so often maligned, but it is actually an evolution-based process that serves up a bounty of neurochemicals designed to help us feel good.

    In a world where many of us have access to an abundance of food, mindful eating can help us maintain a balance between momentary pleasure and genuine nourishment of body and mind.

    Consider these four steps to finding true joy in eating, by savoring both the flavor and how food makes you feel, whether at your or your friends’ table, a drive-through, or a fancy restaurant.
    • Wait for hunger most of the time. Food tastes better when we’re hungry. Hunger is also the signal that it is time to eat. Just be sure not to wait too long. Getting too hungry is a set-up for unsupportive choices and overeating, none of which feel good in the long run.
    • Focus. Eating is such a natural part of our lives, we can do it on autopilot. But the easiest things usually get the least attention. We often resort to choices that do not meet our overall needs. Consider all five senses—smell, touch, sight, sound, and taste—to get the most from your eating experiences.
    • Think before you choose. Toss out nutrition rules and think instead about what will taste
       Toss out nutrition rules and think instead about what will taste good and what will make you feel good, too.
      good and make you feel good, too. We have built-in guidance systems that, if we trust them, work well to ensure that we get the foods we need. This is another part of that evolutionary system designed to keep us alive. Check in before, during, and after a meal to get the full benefit of your body’s wisdom.
    • Eat intentionally. What is your intention? To enjoy, of course! Just remember to include feeling good now and later in your definition of enjoyment.
    Start by appreciating the food’s aroma and appearance while also recognizing what it took to get your food to your plate or hand. This pause before eating fires up anticipation, which, when you finally take a bite, can offer big payback in terms of pleasure.  Then eat slowly to fully experience the food and more easily notice when you are satisfied. Instead of forcing yourself to slow down, or even count bites (heavens, no!), savoring your food automatically slows you down. It is not something we have to do but something we want to do. And that makes all the difference.

    Here’s to joyful eating! 

    This article was originally published in Food for Thought, available in our Food for Thought store.

    Marsha Hudnall, MS, RDN, CD served as president & co-owner of Green Mountain at Fox Run, a women’s retreat for healthy living without dieting, and the past president of The Center for Mindful Eating.

  • 20 May 2019 2:02 PM | TCME Admin (Administrator)

    The TCME Board of Directors is thrilled to welcome its newest member, Héctor Morillo Sarto, Ph.D. Héctor is a Clinical Psychologist, having degrees from University of Basque Country and the University of Seville. He is a teacher within the Psychology and Sociology Department at the University of Zaragoza. He is also a member of the “Mental Health in Primary Care (B-76) and of the Aragon Health Research Institute (IIS).

    Hector completed internships related to his field at the University of Valencia and at CHA (Compassion and Mindfulness Center) in Cambridge, MA, USA

    In addition to completing Mindfulness-Based Eating Awareness (MB-EAT), Mindful Eating - Conscious Living (ME-CL) programs, Héctor has a Ph.D in Mindful Eating, adapting the program to a primary care population. Hector is the author of “Mindful Eating, el sabor de la atención” (Mindful Eating, the taste of attention).

    He has led several Mindfulness and Mindful Eating groups for physicians, nurses, teachers, unemployed, students and clinical patients.

    Welcome to The Center for Mindful Eating, Héctor. We all look forward to working with you.

  • 14 May 2019 11:23 AM | TCME Admin (Administrator)

    McCallum Place - The Center for Mindful Eating's Sponsor - announces their Eating Disorders in Sport 2019 Conference:

    The only conference dedicated to the treatment of athletes with eating disorders

    Athletes with eating disorders, and those who treat them, face unique challenges in developing a more wholesome relationship with food, body, and sport.

    The Eating Disorders in Sport Conference is a unique place to explore these challenges.

    The 2019 conference features:

    • Keynote presentations from experts in the field
    • Topics relevant to all learning levels
    • A return to Berkeley, California

    The 2019 Eating Disorders in Sport Conference will provide continuing education credits for psychologists, counselors, social workers, registered dietitians, athletic trainers and strength and conditioning coaches and will be held at the David Brower Center in beautiful downtown Berkeley, California.

    Click here to learn more and register.

    McCallum Place is a nationally acclaimed, comprehensive eating disorder treatment center for preadolescents, adolescents, adults, males and females. With locations in St. Louis, Missouri and Kansas City, Kansas we are unique in that we offer on-site medical and psychiatric management and care combined with intensive individualized psychotherapy, making our center a center of excellence and great alternative to traditional hospital settings.

    We integrate personalized nutritional support and best practices throughout our treatment. Our state-of-the-art eating disorder programs and setting are designed to create an environment of structure and support for restoration and healing. Learn More

  • 07 May 2019 7:50 AM | TCME Admin (Administrator)

    Four Ways to Nourish Happiness

    By Megrette Fletcher M.Ed., RD, CDE

    Originally published in Food for Thought: Nourishing Happiness, Fall 2017

    Do you want to be happy? I know I want to be happy and I bet the person next to you wants to be happy, too. Everyone wants to be happy. The desire is part of our biology and hard-wired into our brain. But the reason why happiness arises is varied and complex. Many people think that you find happiness; however, happiness isn’t a thing, so it is never lost. Happiness is an experience, and the conditions for you to have the experience of happiness are surprisingly common. Here are four ways mindful eating can help nourish the conditions for happiness, which are already all around you.  

    1) The easiest and most obvious way to nourish happiness is to give yourself permission to indulge in the sensory pleasure that abounds when

     Go ahead and jump right into the sensory pleasure that is present when eating!
    eating. Every time you notice the beauty of food, breathe deeply and smell the aromas of your meal. Notice the sensation of food in your mouth, the touch of the fork in your mouth, or the sound of a bite as you chew. You are nourishing happiness! Go ahead and jump right into the sensory pleasure that is present when eating!

    2) The second way is to observe and appreciate when helpful mental states, such as joy, self-compassion, and patience arise. Life is stressful and challenging, which is why the ability to offer self-compassion and to have patience in these moments of stress is a special gift. You can start your practice by noticing joy, because pausing and looking for what is “good” in a situation when life is going your way will help you find these stabilizing feelings when you are faced with challenging situations. Look for the happiness that arises when you have helpful thoughts!

    3) The third way is to focus your attention, instead of dividing it into many

    Creating the opportunities to concentrate the mind and focus your attention on one thing is a precious gift for an over-scheduled life.
    pieces. When you give yourself permission to focus your attention on one thing, one project, one experience the typical chatter and distraction that surrounds you begins to quiet and the mind is free to concentrate on the tasks at hand. Creating the opportunities to concentrate the mind and focus your attention on one thing is a precious gift for an over-scheduled life. Savor the joy of concentrating your mind and thoughts on the task at hand.

    4) The fourth way to nourish happiness is to let go of any expectations you may have; for example, the idea that eating mindfully will help you do “X” or “Y.” Don’t distract yourself with tomorrow. Become present and savor the wonder of awareness, the arising of wisdom, the sense of excitement that emerges as you practice mindful eating. Welcome the joy of insight.

    If you think about it, the way to eat more mindfully is to practice the skill of noticing the joy and pleasure that is present every day! Nourishing these four types of happiness on a consistent basis when life is good and enjoyable makes every moment more fun. At the same time, it builds emotional strength and resilience when life is challenging.

    Megrette Fletcher, cofounder of The Center for Mindful Eating and past president, is a registered dietitian and certified diabetes educator. She is a public speaker and author of many books including her most recent publication:The Core Concepts of Mindful Eating: Professional Edition. To learn more about Megrette, visit

    Food for Thought is our quarterly journal for mindful eating professionals. Each issue focuses on a specific topic and contains scholarly articles for professional enrichment, a handout for use with clients, and either a scripted practice or closer look at the philosophical underpinnings of mindfulness and mindful eating. 

    Current and past issues of Food for Thought are available for purchase in our Food for Thought Store.

    Food for Thought is free to TCME members. Not a member? Join Today! | Member Benefits

  • 01 May 2019 9:10 AM | TCME Admin (Administrator)

    Mindful Yoga for the Soul

    by Lynn Rossy, PhD

    Pay attention to the sensations of your breath and your body. When the mind wanders to a thought (or something else), gently but firmly bring your attention back to experience of breathing and the sensations of the body. Bring a kind and compassion attention to the present moment. Repeat over and over again.

    These are commonly thought to be instructions for sitting mindfulness meditation practice but they are also instructions for mindful yoga.  This shouldn’t be surprising considering that Patanjali’s Yoga Sutra 1.2 says Yogash citta vrtti nirodha:  “yoga is the cessation of the fluctuations of the mind” or the stilling of the mind. 

    In essence, yoga entails moving through postures with the attention on the sensations of breathing and the body, in  the service of calming the mind. The act of bringing your attention back to the body and the breath takes you away from the ruminative, obsessive, and mostly negative thoughts that generally go through our minds. And, it is estimated we have about 50,000 thoughts a day!! That’s a lot of unnecessary thinking.

     As in sitting meditation, in mindful yoga practice you will discover first hand that your mind wanders a lot. You’ll be in down dog and suddenly you’ll remember something you forgot to do at work, think about a difficult conversation you had with someone, or start comparing your down dog with the person next to you, finding yours lacking in some way. Research by Killingsworth & Gilbert (Science, 2010) estimates that our mind is wandering about half of the time.  We are lost in thought—thinking about the past or the future. And, that the more the mind wanders, the less happy we are.

     While sitting meditation practice was my “go to” mindfulness practice for many years, I have been turning to mindful yoga as an equal partner to my sitting practice. I love them both and I believe that each one gives me something just a little different. Mindful yoga brings me more joy and peace, while sitting meditation seems to provide the space for more clarity and insight into the workings of my mind and solutions for my life.

     The possible differences in benefits of mindfulness practices was recently published in the journal Mindfulness. Sauer-Zavala and colleagues looked at sitting meditation, body scan and mindful yoga and found that all three provided significant improvements in the tendency to describe one’s experience, rumination, self-compassion, and psychological well-being. However, (1) mindful yoga was associated with greater increases in psychological wellbeing than the other two practices, (2) sitting meditation and mindful yoga were both associated with greater decreases in difficulties with emotion regulation than the body scan, and (3) sitting meditation was associated with greater increases in the tendency to take a nonevaluative stance toward observed stimuli than the body scan.

     Because of my own deepening yoga practice and its impact on me, I have also been increasing how much I teach mindful yoga and other mindful movement activities in my Eat for Life (mindful eating) classes and people LOVE IT! It is not uncommon for people who struggle with food and their bodies to feel out of touch with themselves. To watch people become embodied through mindful movement is truly a joy. Helping people discover that movement can be delicious also helps them to tune into other bodily messages of hunger and fullness. Our bodies are quite wise and it is important to live in them fully.

     As the research indicates above, mindful yoga also serves to increase psychological wellbeing. When we are happier, we are less likely to reach for food to fix a difficult emotion. A regular practice of mindful yoga can build up our emotional bank account so that when difficult emotions pass through our lives we can be more resilient.

     If you want more mindful yoga in your life, here are ways you can join me.

                 1.  Watch one of my yoga videos from the luxury of your own home (found under  Mindfulness-Based Stress Reduction on the multimedia tab of my website).

                 2. Join me in Costa Rica next February 1- 8, 2020 for Celebrating Life! -- a week of yoga and mindfulness in a tropical paradise.  

     My motto is “If you can breathe, you can do yoga.” Afraid, to get started? Most local yoga studios (and online sites) have beginners series that can introduce you to the basic foundations of yoga. There are many different styles of yoga, so if one style doesn't resonate with you or your body, keep looking around for one that does. Need help in finding the right style, shoot me an email at

    See you on the yoga mat!

    Contributed by TCME Sponsor Tasting Mindfulness

    About the author, Lynn Rossy, Ph.D.

    Lynn Rossy, Ph.D. is a health psychologist specializing in yoga and mindfulness-based interventions. She developed a ten-week, empirically validated Eat for Life class that teaches people to eat mindfully and intuitively, love their bodies, and find deeper meaning in their lives.  Her book, The Mindfulness-Based Eating Solution, is based on the concepts in her program. Lynn is a long-time practitioner of mindfulness meditation and Kripalu yoga. She is the President of the Center for Mindful Eating, Executive Director, Tasting Mindfulness, LLC, and author of the The Mindfulness-Based Eating Solution.

    Find her at

    Twitter: @DrLynnRossy

    Facebook: TastingMindfulness


  • 23 Apr 2019 9:22 AM | TCME Admin (Administrator)

    Looking for a good overview and introduction to mindful eating? This article in has you covered!

    "The idea of “mindful eating” ties into the larger concept of mindfulness—focusing your attention on the here and now, not ruminating over the past or worrying about the future.....When you pay attention to each bite of food you consume, you’re also able to stop using food as a way to distract yourself from uncomfortable emotions. Studies show that mindful eating can help reduce both emotional eating and bingeing."

    Read the full article at (and look for the quotes from TCME President, Lynn Rossy!)

  • 23 Apr 2019 7:02 AM | TCME Admin (Administrator)

    The Center for Mindful Eating welcomes Dana Notte, MS, RD, CD to its Board of Directors!

    Dana Notte is a non-diet dietitian and nutrition educator who aims to help people heal their relationship to food, body, and self through non-diet, weight-inclusive, and mindfulness-based approaches. She specializes in working with individuals seeking support to heal from chronic dieting, disordered eating, and eating disorders. Additionally, she actively presents at conferences and professional trainings on topics related to mindful eating and non-diet approaches to care.

    Much of her training has been self-guided and on-the-job. She has spent years reading, researching, and attending trainings and conferences related to mindfulness, mindful eating, and weight-inclusive care. She is a former facilitator of the Am I Hungry® Mindful Eating Program and spent several years working for a non-diet, mindfulness-based wellness retreat, where she honed her skills as a nutrition educator, counselor, and mindfulness practitioner.

    Dana is now the owner of ThrivInspired Nutrition, a Burlington, VT based nutrition counseling practice offering individual in-person and virtual nutrition counseling services, group workshops and retreats, and community, corporate, and professional speaking services. Dana is also part-time faculty at the University of Vermont where she teaches in the Nutrition and Food Sciences Department.

    Recognized as an expert in the field, Dana has been quoted in several major publications including TIME, Reader’s Digest, Health, and EatingWell.

    Outside of her professional work, you can find Dana in her kitchen experimenting with new ingredients and creating new recipes, with her nose in a Lonely Planet book planning her next international adventure, practicing staying present on the mat at the yoga studio, or enjoying all that the outdoors of VT have to offer.

  • 21 Apr 2019 8:06 PM | TCME Admin (Administrator)

    An editorial in FoodTank promotes mindful eating to improve health in communities of color. TCME's newest Board member, Alex Askew, is interviewed.

    "There is a health crisis in low-income communities of color caused partly by poor nutrition. Many traditional and healthy eating habits have been abandoned due to migration, immigration, and high poverty. The predominance of fast food chains and poorly stocked corner stores in low-income neighborhoods limits the food choices people can make easily.

    What’s the solution to rebuilding the health of these communities? The first step should be a strong focus on mindful eating, according to a group of black chefs, a pastor, food activists, and changemakers."

    Read more at FoodTank.

  • 16 Apr 2019 6:20 PM | TCME Admin (Administrator)

    All of us at The Center for Mindful Eating are thrilled to welcome Alex Askew to the Board of Directors. Alex joins TCME with extensive culinary, social justice, and mindful eating experience. He is the cofounder of The Black Culinarian Alliance, which advocates for improvements in career development in a demographic that has largely been sidelined from the culinary, food service, and hospitality mid and upper management opportunities. A long-time mindfulness practitioner, Alex has been instrumental in bringing mindful eating to communities of color to cultivate a healthy focus on food and the way we approach health equity as an expression of dignity, self-respect and self-actualization.

    In 2018 Mr. Askew combined his culinary expertise, mindfulness training, and social justice work to co-create Mindful Eating for the Beloved Community (MEBC), offering strategies to rebuild the connections between diet, culture, faith, the environment and community well-being, with a focus on the deep connection between mindful eating, social justice and sustainability.

    Alex will be introducing the vision, activities, and goals of Mindful Eating for the Beloved Community in a webinar series this summer. Dates and times will be posted on our website as soon as they are finalized.

    You can read more about Alex Askew at our Board member page:

    You can read more about Mindful Eating for the Beloved Community at its website:

  • 09 Apr 2019 5:59 PM | TCME Admin (Administrator)

    Food for Thought Spring 2019: Mindful Eating at Work


    • Mindful Eating at Work, by Lynn Rossy, PhD
    • The Case for Mindful Eating at Work, Tips for Employers, by Cinzia Pezzolesi, PhD
    • A Calm Mind at a Busy Workplace, by Caroline Baerten, MA, RD
    • Foundational Teachings on Mindfulness, Lynn Rossy, PhD

    Available in our Food for Thought Store

    Introduction to Mindful Eating at Work

    The work environment presents many challenges to a mindful eating practice. Short break periods may require us to rush through our meal. Combining eating while working, whether during a business lunch or the increasing practice of eating at our desks, can distract us from our body’s true needs. The quality of food may not meet our needs for physical sustenance. Sometimes, such as at holiday celebrations, food can be present in such large supply that we are tempted to eat beyond satiety. In recognition of these challenges, this issue of Food for Thought addresses eating mindfully at work from multiple perspectives, including tips for individuals and recommendations for workplace supervisors to establish a more mindful eating environment.

    In “Mindful Eating at Work,” Lynn Rossy, PhD outlines the main obstacles to eating mindfully at work - common practices regarding workplace food and eating that undermine mindful eating-  and offers constructive alternatives.

    Dr. Cinzia Pezzolesi’s “The Case for Mindful Eating at Work: Tips for Employers” discusses how employers can create a more supportive context for mindful eating and the benefits doing so would have on employees and work productivity.

    In this issue’s educational handout, “A Calm Mind at a Busy Workplace,” Caroline Baerten, RD provides tips for individuals wishing to extend their mindful eating practice into their work day.

    This issue also contains the first in a series of articles exploring the philosophical roots of mindfulness. While the concept of mindfulness is common to many traditions, Buddhist texts provide many extensive, detailed instructions on how to practice it. In Foundational Teachings on Mindfulness, TCME President Lynn Rossy describes the Buddhist concept of sangha, or spiritual community. People are social beings, we live and work in communication and connection with one another. We make profound changes, such as the change to live and eat more mindfully, more readily when we have the support of others. The Buddhist idea of sangha is a human community at its most supportive and harmonious.

    Food for Thought is a publication of the Center for Mindful Eating and its Board of Directors. We hope you enjoy this issue of Food for Thought and find nuggets of practical wisdom to nourish your mindful eating practice. Please direct comments and questions to

TCME is a member and donation supported 501(C)3 non-profit organization. We depend your generosity to make our mindful eating programs available. Make a tax deductible contribution on our donation page

The Center for Mindful Eating

PO Box 30033

Columbia, MO 65205

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