presents

of WEEK MINDFUL
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RECAPTURING

EATING
BEAUTY

R E C A P T U R I N G B E A U T Y . B Y U . E D U

BEAUTY
“FEEL FEEDING YOURSELF,

RECAPTURING

DAY ONE

POSITIVE ABOUT YOUR EATING, BE RELIABLE ABOUT

EAT FOOD YOU ENJOY, EAT ENOUGH TO FEEL SATISFIED, AND LET YOUR BODY WEIGH WHAT IT
WILL IN ACCORDANCE WITH YOUR LIFESTYLE AND GENETIC ENDOWMENT.” –ELLYN SATTER ASSOCIATES

THE GOAL:
Take the eating attitudes quiz on the next page and look over “What Kind of Eater Are You?” on page 3.

People who have high eating competence have indicators of doing better nutritionally, have healthier body weights, and are healthier emotionally and socially. People with high eating competence are more self-aware and are more trusting and comfortable both with themselves and with other people.

WHY:

What strengths did you discover in your eating attitudes? What specific habits do you have that you want to continue? What habits do you have that you would like to change throughout A Week of Mindful Eating?

JOURNAL:

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the EATING ATTITUDESquiz
WHAT KIND OF EATER ARE YOU? DISCOVER YOUR STRENGTHS
A = ALWAYS ; U = USUALLY ; O = OFTEN S = SOMETIMES ; R = RARELY N = NEVER ___1. I am terrified of being overweight.
___2. I avoid eating when I am hungry. ___3. I find myself preoccupied with food. ___4. I have gone on eating binges where I feel that I may not be able to stop. ___5. I cut my food into very small pieces. ___6. I am aware of the calorie content of the foods I eat. ___7. I particularly avoid foods with a high-carbohydrate content. ___8. I feel that others would prefer that I ate more. ___9. I vomit after I have eaten. ___10. I feel extremely guilty after eating. ___11. I am preoccupied with a desire to be thinner. ___12. I think about burning up calories when I exercise. ___13. Other people think I am too thin. ___14. I am preoccupied with the thought of having fat on my body. ___15. I take longer than other people to eat my meals. ___16. I avoid foods with sugar in them. ___17. I eat diet foods. ___18. I feel that food controls my life. ___19. I display self-control around food. ___20. I feel that others pressure me to eat. ___21. I give too much time and thought to food. ___22. I feel uncomfortable after eating sweets. ___23. I engage in dieting behavior. ___24. I like my stomach to be empty. ___25. I enjoy trying new rich foods. ___26. I have the impulse to vomit after meals.

SCORING:
NEVER = 3 RARELY = 2 SOMETIMES = 1 ALWAYS, USUALLY, AND OFTEN = 0 A TOTAL SCORE ABOVE 20 POINTS INDICATES HEALTHY EATING ATTITUDES AND BEHAVIORS. A TOTAL SCORE UNDER 20 POINTS * MAY INDICATE UNHEALTHY ATTITUDES AND EXTREME EATING BEHAVIORS.

WOMEN’S SERVICES CAN HELP! WE OFFER CONSULTATIONS IN WHICH YOU CAN DISCUSS AND IMPROVE YOUR EATING ATTITUDES WITH A CARING PROFESSIONAL. CALL 801.422.4877 TO SCHEDULE AN APPOINTMENT.

* IF YOU SCORED UNDER 20 POINTS,

Women’s Services and Resources received permission to use the Eating Attitudes Test. Original source here.

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WHAT KIND OF EATER ARE YOU?
THE CAREFUL EATER
Appears to be the perfect eater, yet anguishes over each food morsel and its effect on the body. On the surface, this person seems health and fitness oriented, because he/she is vigilant about what is put into the body and is highly conscious of nutrition.

THE REFUSE NOT UNCONSCIOUS EATER
This person is vulnerable to the mere presence of food regardless of whether she is hungry or full. Candy jars, food at meetings, and food on the kitchen counter will usually not be passed up by this individual.

THE UNCONSCIOUS EATER
This person is often unaware that she/he is eating, or how much is being eaten. To sit down and simply eat is viewed as a waste of time; eating is usually paired with another activity to be productive.

THE EMOTIONAL UNCONSCIOUS EATER
This person uses food to cope with emotions, especially uncomfortable emotions such as stress, anger, and loneliness. While emotional eaters view their eating as the problem, it’s often a symptom of a deeper issue. Emotional eaters can range from grabbing a candy bar in stressful times to chronic compulsive binges of vast quantities of food.

THE CHAOTIC UNCONSCIOUS EATER
This person often lives an over-scheduled life--too busy, too many things to do. The chaotic eating style is haphazard--gulp ‘n go when the food is available. Chaotic eaters are often so busy putting out fires that they have difficulty identifying biological hunger until it’s fiercely ravenous.

THE PROFESSIONAL DIETER
This person is perpetually dieting, often trying the latest commercial diet or diet book. Professional dieters know a lot about proportions of foods, calories, and “dieting tricks”, yet they are always on another diet because the original never worked.

THE WASTE-NOT UNCONSCIOUS EATER
This person values the food dollar and his/her eating drive is often influenced by getting as much as you can for the money. This eater is inclined to clean the plate and is especially susceptible to all-you-can-eat buffets and free food.
Note: You may identify with an array of elements from many categories--ideally, you will find yourself in the description of the mindful eater more often through A Week of Mindful Eating.
Adapted from Intuitive Eating, Evelyn Tribole, MS, RD

THE INTUITIVE/MINDFUL EATER
Intuitive eaters march to their inner hunger signals and eat whatever they choose without experiencing guilt. They honor hunger, respect fullness, and enjoy the pleasure of eating.

BEAUTY

RECAPTURING

DAY TWO
TANNER

“THERE IS AN INTIMATE LINK BETWEEN BODY, MIND, AND SPIRIT. IN THE WORD OF WISDOM, FOR EXAMPLE, THE SPIRITUAL AND PHYSICAL ARE

INTERTWINED. WHEN WE FOLLOW THE LORD’S LAW OF HEALTH
FOR OUR BODIES, WE ARE ALSO PROMISED WISDOM TO OUR SPIRITS AND KNOWLEDGE TO OUR MINDS (SEE D&C 89:19–21). NONE OF US CAN IGNORE THIS CONNECTION OF OUR SPIRITS AND BODIES.” -SUSAN W.

THE GOAL:
Study the Lord’s Law of Health in D&C 89
Boyd K. Packer said, “Surely the Word of Wisdom was given so that you may keep the delicate, sensitive, spiritual part of your nature on proper alert… it teaches how to keep the body you were born with in the best condition and your mind alert to delicate spiritual promptings.”

WHY:

How does good health affect your ability to house the Holy Ghost? How does being filled with the Holy Ghost beautify you?

JOURNAL:

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BEAUTY

RECAPTURING

DAY THREE

MANY OF US FALL VICTIM TO LABELING FOODS AS HEALTHY OR UN-

HEALTHY. PERHAPS WE SEE HOW MANY CALORIES OR GRAMS OF FAT ARE IN A PARTICULAR FOOD AND THINK, “I WILL NEVER EAT THAT AGAIN!” IT IS A TRUE MISFORTUNE TO RESTRICT FOODS, BECAUSE THE
TRUTH IS, THERE ARE NO BAD FOODS. ALL FOODS CAN BE INCLUDED IN ANY DIET IN MODERATION. THE SECRET TO HEALTHY EATING IS MAKING WISE JUDGMENTS OF HOW OFTEN AND HOW MUCH.

THE GOAL:
Eat your favorite foods and get rid of restriction.
The moment a food becomes forbidden in your mind is the moment that you begin to crave it more and more. Self-imposed restriction of foods can lead to feelings of deprivation and can cause eventual overeating. The key to success in getting rid of restriction is using moderation in allowing yourself to eat your favorite foods.

WHY:

JOURNAL:
Which foods do you periodically overeat because you have subconsciously restricted them in your mind? How would allowing yourself to eat these foods in moderation allow you to truly enjoy your food?

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BEAUTY

RECAPTURING

DAY FOUR

EATING FOOD BECOMES A REAL MEAL WHEN YOU FOCUS ON THE EATING EXPERIENCE RATHER THAN MERELY REFUELING YOUR BODY WITH QUICK, ON-THE-GO CALORIES. A REAL MEAL IS EATEN WITHOUT

DISTRACTIONS WHILE SITTING DOWN, PLANNED IN ADVANCE, AND GENERALLY INVOLVES MORE THAN ONE FOOD GROUP .

THE GOAL:
Eat three real meals today.
Adults who have regular meals eat better and are healthier. Children and teens who have family meals eat better, feel better about themselves, get along better with other people, and do better in school.

WHY:

JOURNAL:
Compare the differences between merely eating food and eating a real meal. How does the eating experience contribute to feelings of satisfaction?

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BEAUTY

RECAPTURING

DAY FIVE
WON'T

FIND WAYS TO RESOLVE YOUR ISSUES WITHOUT USING FOOD. ANXIETY, LONELINESS, BOREDOM, ANGER ARE EMOTIONS WE ALL EXPERIENCE THROUGHOUT LIFE. EACH HAS ITS OWN TRIGGER, AND EACH HAS ITS OWN APPEASEMENT. FOOD WON'T FIX ANY OF THESE FEELINGS. IT MAY COMFORT FOR THE SHORT TERM, DISTRACT FROM THE PAIN, OR EVEN NUMB YOU INTO A FOOD HANGOVER. BUT FOOD

SOLVE THE PROBLEM. –INTUITIVE EATING, EVELYN TRIBOLE

THE GOAL:
Nurture your needs without using food.
If anything, eating for an emotional hunger will only make you feel worse in the long run. You'll ultimately have to deal with the source of the emotion, as well as the discomfort of overeating.

WHY:

JOURNAL:
What emotions trigger you to eat for reasons other than physical hunger? When you eat mindlessly, what are you really hungry for? What activities can you do that will nurture your needs without overeating?

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EATING

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