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  • 21 Jan 2019 12:30 PM | TCME Admin (Administrator)

    by Jan Chozen Bays

    This article originally appeared in Mindful Eating Conscious Living. It is reprinted with permission of the author.

    What tells me the difference between pleasantly full or over-full?

    FULLNESS is related to what we call “Stomach Hunger.” It is a physical sensation in the body, related to volume and sensations of stretch or pressure.  People may perceive this in different ways, as an expansion of their belly or a tightness of their waistband.

    When learning about Stomach Hunger, at first people may say that they cannot tell when they are full. This comes from chronically suppressing body sensations, especially those related to overeating. If they keep “tuning in” to their stomach, before, during and after meals, soon they will re-discover this important source of information. One woman who was working on “hearing” the signals from her stomach, realized that when her stomach approached full, she was no longer able to take a deep breath.

    Mindful eating promotes re-learning sensations of fullness, and pausing before complete fullness is reached.

    Is it possible to feel satisfied when I am not full?

    SATISFACTION is related to what we call “Heart Hunger.” It is primarily an emotional feeling, of being connected or intimate with eating and food. When we are happy, in the company of good friends or a lover, we may feel satisfied with very little food. Often when we are unhappy, no amount or kind of food will satisfy us.

     A sense of being satisfied can also involve experiences in the mouth, such as flavorful tastes and interesting textures. Of course, when we are not paying any attention to what is happening in our mouth, it is hard to feel nourished or satisfied no matter how delicious the food.

    Mindful eating promotes feelings of intimacy and connection, to your body, to your thoughts and emotions, to the other people you are eating with, to the community of microorganisms within your body that keep you healthy, and to all the people and other beings who brought the food to you.  This experience of intimacy can bring a sense of ease and simple happiness.

    Is satiety another word for satisfaction?

     SATIETY is a term used by researchers who are interested in when people will stop eating or how long they will wait before eating another meal. Fiber, protein, mouth sensations and what you are told about the food all contribute to satiety.

    Food manufacturers work hard to discover what makes people stop eating. Recently some people in the food industry are trying to help with the obesity epidemic by finding ways to reduce calories while increasing satiety (helping people to stop eating earlier).

    In learning and teaching mindful eating, we don’t use the term satiety, because it’s a complex and technical term. We are helping people turn back to the wisdom that is already contained in their bodies and the compassion that already dwells in their hearts.

    Can you detect different levels of fullness as you eat?

    What contributes to a feeling of satisfaction as you eat?

    Jan Chozen Bays, Roshi, MD, is a pediatrician specializing in work with abused children. She is the author of Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food and How to Train a Wild Elephant and other Adventures in Mindfulness, both published by Shambhala. She has studied and practiced Zen Buddhism since 1973, serving as the teacher for the Zen Community of Oregon since 1985. In 2002 she helped to found Great Vow Zen Monastery near Portland, Oregon, where she serves as co-abbot. She has published articles about Zen in Tricycle and Buddhadharma magazines. Jan is a wife, mother, contented cook and avid gardener.  She is the co-founder of Mindful Eating Conscious Living, an 8-session program that focuses on helping people re-establish a healthy and joyful relationship with food and eating.

  • 14 Jan 2019 1:52 PM | TCME Admin (Administrator)

    I love to teach mindful eating because I get to witness how the act of mindful eating can become the doorway to enlightenment! While that might sound a bit lofty, it is truer than you might think.

    So, let’s think about it a moment. When you eat, you are bringing your whole body, heart, and mind to the table. I use “table” as a metaphor for wherever you eat because I realize people eat in many other places these days. However, wherever and whenever you eat, there are a multitude of things happening besides the act of putting food in your mouth.

    If you are eating because you are physically hungry, you may be satisfying the body’s need for nourishment. However, if you are eating because you bored, it’s probably because you haven’t learned to take care of your mind’s need for creativity and meaning. If you are eating because you’re overwhelmed, it’s probably because you haven’t learned skills of resilience around stress OR learned to give yourself a deserved break in the middle of a busy work day. If you’re eating because you’re sad or lonely, it’s probably because you haven’t yet learned how to manage and attend to your emotions in a better way.

    So, just this brief contemplation reveals there are many other things going on when we sit down to eat than just the act of eating and paying attention to the tastes and our satisfaction with food. Too often we find ourselves reaching for food when we are really needing something else. Because food is fast, cheap and easy it has become our go-to friend for comfort, rest, or even entertainment. 

    Every one of us can benefit from learning more about what motivates or unconsciously leads us to the behaviors that become our lives. In the classes I teach called Eat for Life, we pay attention to all of the things that influence us to reach for food and meet each one with the appropriate practices and skills. When we learn how to mindfully manage our thoughts and emotions, we are much more capable of eating when we are physically hungry and not eating when we aren’t. When we learn how to mindfully manage our thoughts and emotions, we also feel more balanced, informed, wise, peaceful, and even a little enlightened.

    The next time you reach for food, pause for a moment and consider the following:

    1. Are you hungry? What are you hungry for? Is it food or something else?

    2. Notice how you feel when you pause and check-in with yourself. Turn toward your feelings and see if you can name them (e.g. sad, overwhelmed, happy). Visiting yourself is a radical act of self-love.

    3. What do you need to do to best take care of yourself right now? Eat? Move? Rest?

    These simple practices of presence, kindness, and self-care will transform your life. You will not only learn more about your body and how to eat for greater well-being, but you will quite possibly cultivate the most important friendship you’ll ever have—the one with yourself.

    If you want to hear more thoughts from me about mindful eating and transformation, you can listen to my recent podcast with Dr. Marcia Sirota. And you can also take the leap and join my ten week mindful eating and living class starting at the end of January. For more information click here.

    Start your path to mindful eating and enlightenment now!

    Lynn Rossy, Ph.D., President, The Center for Mindful Eating
    The Mindfulness-Based Eating Solution: Proven Strategies to End Overeating, Satisfy Your Hunger, and Savor Your Life
    Teacher and Developer of
    Eat for Life, a ten week mindful eating program for professionals and the general public

  • 07 Jan 2019 12:41 PM | TCME Admin (Administrator)
    The benefits of mindful eating are getting more and more attention in mainstream media. The Evening Standard, a widely read British newspaper, describes mindful eating as 2019's no-diet "diet" movement. At TCME we wouldn't use the word 'diet' anywhere in the description of mindful eating, but it's great to see mindful eating practices getting widespread promotion. Read the article here.
  • 01 Jan 2019 10:00 AM | TCME Admin (Administrator)

    Weight Inclusivity

    Winter 2019

    From Weight-Centric to Weight Inclusive, by Linn Thorstennson, NT, mNTOI

    Breaking Down the Barriers of Bias, by Nicole Eikenberry, MS, RDN

    A Weight Inclusive Approach to the Care and Feeding of Ourselves, by Jenna Hollenstein, MS, RN, CDN

    Self Compassion Body Scan, by Jenna Hollenstein, MS, RN, CDN

    Read or download it here.

  • 23 Dec 2018 7:18 PM | TCME Admin (Administrator)

     Starting January 1st, we will share daily social media inspirational posts along with practical exercises that explore 2019’s theme of “Stepping into Mindful Eating.”

    These inspirations and practices were created by TCME members in the Stepping into Mindful Eating training led by TCME Founder Megrette Fletcher, and current TCME Board members Cuca Azinovic and Linn Thorstennson.

    International Mindful Eating Day itself is Thursday January 24 and will feature two sessions of interviews with leaders in the Mindful Eating community. The exact schedule is yet to be confirmed, so be sure to check back here closer to the time.

    There are many ways to participate:

    For daily updates and discussion, Join the Facebook group World Mindful Eating Month 2019.

    Follow TCME on Facebook, Twitter, and Instagram throughout the month of January.

    Follow #MindfulEatingMonth, #MindfulEatingDay, #TCME, and #MindfulEating throughout the month of January

  • 23 Dec 2018 1:44 PM | TCME Admin (Administrator)

    TCME Co-founder and Advisory Council member Megrette Fletcher write about nourishing happiness and well-being through mindful Eating.

    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.


  • 23 Dec 2018 1:27 PM | TCME Admin (Administrator)

    More people are catching up with the science about the harmfulness of dieting.  Christine Byrne writes in Huffington Post:

    "[W]hile healthy eating is definitely important, a good relationship with food and your body is important, too. Research on the short- and long-term effects of dieting shows that it can have some pretty damaging effects, and more experts than ever are encouraging clients to quit dieting and instead make peace with food and their bodies.

    Read more at Huffington Post

  • 01 Oct 2018 12:05 PM | TCME Admin (Administrator)

    In this issue of Food for Thought entitled Letting Go of Food Rules, we invite our readers to consider flexibility and internal wisdom as hallmarks in the practice of mindful eating. In our lead article, How Food Rules Influence Mindful Eating, Sandra Aamodt, PhD identifies the challenges and fears that arise when considering letting go of food rules, and shares that moving out of our comfort zone established by food rules can give rise to greater freedom around food and a gentler approach to our relationship with ourselves and eating.  “Re-learning this inner listening takes us back to the way we ate before the outer influences silenced our trust in our bodies and what they tell us.” 

    In The Healthy Diet Dilemma, Lynn Rossy, PhD, tells a client’s story that illustrates how our culture’s obsession on weight and weight loss consumes us. “Mindful eating is not a diet plan but a way of learning kindness toward food, yourself, and your body. A healthful way to eat naturally occurs in the presence of kindness.” 

    In our educational handout, Claudia Vega, MD, writes “The trouble with food and eating rules is that many of them are not even based on scientific facts. They promote a sense of inadequacy about ourselves, our bodies, and our behaviors.” 

    This issue includes a led meditation called Body Lovingkindness, written by Lynn Rossy, PhD, that can be used to reverse the negative messages we often send ourselves by replacing them with kind wishes for yourself and others.

    Thank you to our contributors and to all our readers. May this issue shed light on a controversial topic while bringing peace and greater kindly awareness into our mindful eating practices.

  • 18 Sep 2018 6:02 PM | TCME Admin (Administrator)
    ¡Muchas gracias por estar aquí acompañándonos en este momento!.
    ¡Es un gusto contar con tu presencia!

    Queremos compartir contigo el esfuerzo que estamos haciendo desde el Centro para la Alimentación Consciente ( por asistir a esta nuestra comunidad de habla hispana. Sabemos que esto es una necesidad gracias a vuestros mensajes y peticiones y por ello estamos, poco a poco, dedicando más recursos para hacer del Centro para la Alimentación Consciente ( un lugar de encuentro para profesionales de Alimentación Consciente y también todo aquel que quiera aprender o reforzar su práctica personal. 

    Quisiéramos compartir contigo ahora todas las novedades sobre las que hemos estado trabajando:  
    En nuestra sección de Recursos en Español (página de apertura) encontrarás una breve introducción a la Alimentación Consciente y los principios de la Alimentación con Atención Plena.

    Y desde está página tendrás acceso a: 

    Declaración de Intenciones del TCME:
    En esta sección puedes encontrar los posicionamientos del TCME con respecto a temas centrales a la hora de definir que es Alimentación Consciente. Estos posicionamientos son:
    Posicionamiento sobre el Control del Peso
    Posicionamiento sobre la Meditación
    Posicionamiento sobre la Alimentación Saludable
    Posicionamiento sobre Seguridad Alimentaria
    Posicionamiento sobre Sistema Alimentario Sostenible

    Es muy importante qué como profesional y/o practicante de Alimentación Consciente estés al tanto de estos posicionamientos para construir una práctica saludable a nivel personal y una asistencia adecuada a nivel profesional.

    Guía de las Buenas Practicas de Alimentación Consciente
    En este espacio os ofrecemos la Guía de las Buenas Prácticas (GBP) para profesionales dedicados a la práctica y la enseñanza de la Alimentación Consciente. Estas guías se han diseñado para profesionales que se identifican como maestros de Alimentación Consciente, profesionales que capacitan a otros profesionales de la Alimentación Consciente y entrenadores de maestros de Alimentación Consciente.

    Webinars & Teleconferencias

    En esta sección encontrarás todos los seminarios web y teleconferencias que hemos ofrecido hasta la fecha en habla hispana. Y en un futuro cercano, las nuevas webinars que vamos a elaborar para ayudar al desarrollo de la práctica personal y profesional. Si tienes alguna propuesta de algún tema que te gustaría que nosotros tratásemos, por favor, poneros en contacto con nosotros en

    Blog en Línea en ESPAÑOL
    En esta sección vamos a compartir artículos escritos por los miembros del Comité de Dirección del y ofrecidos en la revista Food For Thought (FFT) a medida que se vayan traducciendo. Nuestra intención es poder ofreceros la traducción de las publicaciones vigentes más, poco a poco, ir traduciendo todo el material disponibles de alta calidad. 
    Temas como Salud Mental, La práctica de Alimentación Consciente socialmente, Alimentación Consciente como práctica espiritual, Cómo la Alimentación Consciente nutre la felicidad, etc. son temas que ya se han elaborado y que ahora queremos ofrecer para miembros de habla hispana.

    Publicaciones de Alimentación Consciente
    En esta sección tenemos ya algunas de las publicaciones de FFT traducidas de temporadas pasadas. No dejes de leerlas pues encontrarás publicaciones relativas al Peso o las prácticas de Autocompasión.

    Comunidad de Meditación (en línea)
    En este espacio queremos hacerte llegar nuestro compromiso con la práctica de meditación, la base de la Alimentación Consciente y la creación de la Comunidad o Sangha.
    Desde el año 2018, Claudia Vega & Cuca Azinovic comparten con la Comunidad de habla hispana diversas meditaciones en directo con la intención de crear un espacio de práctica y cultivo de la atención plena y compasión. Cada mes hay una práctica diferente con el fin de ayudarte a que encuentres tu propia práctica base de meditación. Y si no puedes asistir en directo, con apuntarte, recibirás en menos de 24horas el enlace con la meditación compartida.

    Esperamos contribuir a cubrir tus necesidades como profesional y al desarrollo de tu práctica personal. Y si en algún momento necesitas algo a nivel individual o algo que quizá no esté cubierto en este plan de desarrollo, no dudes ponerte en contacto con nosotras.

    Un saludo afectuoso y agradecido,

    Cuca Azinovic (España) & Claudia Vega (México)        
    Miembros del Comité de Dirección del 
    Centro para la Alimentación Consciente (

  • 07 Jul 2018 9:18 AM | TCME Admin (Administrator)

    This edition of Food for Thought will help professionals understand the many mental health issues that contribute to unhealthy eating patterns.

    The lead article, “Integrating Mindfulness in Mental Health Treatment,” was written by Sharon Theroux, PhD, licensed psychologist, certified MBSR instructor, and Treasurer of the Center for Mindful Eating (TCME). Intended for professionals, this article will help you identify mental health issues in your clients, as well as recommend mindfulness-based interventions. She emphasizes the importance of a team approach when treating individuals with mental health issues.

    Alice Rosen, LMHC, a therapist and founder of The No-Diet and Self-Led Eating Workshops and The Conscious Cafe, offers the practice article, “Weaving Mindfulness into Psychotherapy,” where she shares her expertise with clients who are averse to exploring difficult thoughts, emotions, and body sensations.

    The educational handout, “How to improve psychological well-being through mindfulness,” was written by Cecilia Clemente, PhD, a clinical and health psychologist, psychotherapist, and instructor of mindfulness-based programs. This handout offers your clients mindful recommendations to use whenever distressing thoughts arise that can lead to feelings of depression or anxiety.

    The final offering, “Meditation on the three levels of experience” is a beautifully written practice by Cecilia Clemente, PhD. Use it on a regular basis to bring yourself back to the present moment when faced with unpleasant thought or emotions.

    We hope that you enjoy this issue!

    Food for Thought Summer 2018 Mindful Eating and Mental Health

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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