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  • Tuesday, February 19, 2019 6:25 AM | TCME Admin (Administrator)

    My journey to make mindful feeding a joyful experience.

    by Greg Christian, Chef, Author, Sustainable Foodservice Consultant and Entrepreneur

    A ham sandwich prepared mindfully encourages oneness, compassion and love. Through the practice of mindful feeding, we can influence not only the health of humanity, but we can inspire eaters to become their best selves, erase the invisible lines of separation placed in our minds, and contribute to a world that works for everyone.

    I cooked for my family as a young adult, worked in many renowned restaurants in New York City developing my culinary skills, and owned an upscale catering business in Chicago for seventeen years before I decided to truly care about the way I fed others.

    After many years of doctor’s visits and emergency room stays, my youngest daughter ultimately found relief from her illnesses through a diet centered on clean, unprocessed foods.

    What began as a journey to heal my daughter emerged as a passion to serve not only the bodies of the world, but their minds and spirits as well. Seeing the world anew through the eyes of a dad with a child healed by food, I spent years transitioning my catering business to a mindful feeding program.

    A mindful feeding approach requires deep listening from both cooks and eaters. It necessitates a vision and continual reminders of what matters. It accounts only to the present moment. Mindful feeding guides eaters into the process of dining while bestowing the cook with purpose and vitality. It takes care of the land and the people, and supports the community.

    I work in schools where I conduct countless taste tests and surveys to refine menus that meet nutritional standards and kid palate standards. I remind kids they are the customers and their opinions are valued. And I ask the cooks what dishes ignite their passions. Through listening and engagement, kids hearts and minds open to trying new foods and eating healthy while the people who prepare the food transform from workers and mothers to warriors.

    A child heard sees the power of using her voice, feels the joy of contributing to a better world, and learns how to blend their wants and desires with others. In a room full of heard children, school administrators see hope that all schools can change to mindful feeding programs, and influential politicians witness joy never seen in a school cafeteria.

    I frequently hear from confused parents who are unable to process their child eating tofu or green beans or ratatouille when they won’t touch the same foods at home. When we engage in any part of the food process - growing, cooking, planning, shopping, knowing the farmer, sharing in community, distributing - we are more likely to make healthy choices that benefit ourselves and the planet.

    I asked a group of students what they liked about lunch at school. A brave fifth grader raised her hand and explained, “I like to talk to people and tell them about my day.” I asked if she liked to hear about others’ day. “Oh yes,!” she said “That’s the other part - listening to my friends talk about their day.” Whether in the school lunch room, the family dinner table, or hospital cafeteria, a meal provides an opportunity to connect with the people around us as we share in the intimate exchange of ingesting food and the possibility of much more.

    About Greg Christian: Greg Christian is a highly successful consultant, chef, author, and entrepreneur offering solutions to help transform food service into a more sustainable entity. Greg’s efforts as founder and developer of the Organic School Project have been recognized on a national as well as local level. His involvement with the Organic School Project and strong background in the food service sector led him to launch Beyond Green Sustainable Food Partners, a sustainability consulting firm, which provides organizations in the food service industry with in-house dining services, sustainable solutions, implementation strategies, and the expertise to adopt sustainable operations. You can find Greg at

  • Monday, February 18, 2019 2:18 PM | TCME Admin (Administrator)

    Many Moore, the actress who plays Rebecca Pearson on This is Us, spoke to Huffington Post about her favorite food and approach to eating, which is very much in line with mindful eating. Check out the article and look for a quote by TCME past President, Marsha Hudnall.

    Read the full article here.

  • Tuesday, January 29, 2019 3:47 PM | TCME Admin (Administrator)

    Health Canada released its new food guide last week, and it included mindful eating in its recommendations. Great! Or is it? Dietician, mindful eating author, and TCME member Vincci Tsui weighs in on the new guidelines, including the mindful eating section of the recommendations. Read more at Eat North.

  • Monday, January 21, 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.

  • Monday, January 14, 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

  • Monday, January 07, 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.
  • Tuesday, January 01, 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.

  • Sunday, December 23, 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

  • Sunday, December 23, 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.


  • Sunday, December 23, 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

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The Center for Mindful Eating

PO Box 30033

Columbia, MO 65205

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