Cognitive Behavioral Therapy Tools for Mindful Eating
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In the content segments, Dr. Dawn-Elise Snipes discusses various behaviors that contribute to overeating, poor nutrition, and weight gain. She emphasizes the importance of consulting a doctor or registered dietician before making any changes to one's nutrition.
Dr. Snipes identifies several mindless eating behaviors that can lead to consuming low-nutrition foods or overeating. These include habit eating, distracted eating, and rapid eating. To address these behaviors, she suggests developing the habit of checking in with oneself before eating, eating from a plate at the table, and being mindful of flavors and textures. She also recommends eating at a slower pace to allow the brain to register fullness.
Dr. Snipes further discusses comfort eating, the habit of finishing everything on one's plate, and grazing. She provides strategies such as using a smaller plate, portioning out leftovers immediately after cooking, and wearing gloves or sucking on hard candy to reduce hand-to-mouth behavior. She also emphasizes the importance of getting adequate sleep and maintaining consistent circadian rhythms.
To manage cravings and practice mindful eating, Dr. Snipes suggests keeping a food diary, unhooking from compulsions triggered by advertisements, and engaging in deep breathing and positive self-talk. She advises reconceptualizing one's relationship with food, nurturing and savoring it instead of rushing through meals. She also recommends exploring new recipes and foods to enhance the enjoyment of meals.
In terms of portion control, Dr. Snipes suggests opting for pre-portioned snacks and pairing high glycemic index foods with fiber, fat, or protein. She also advises only eating certain foods when dining out to practice mindful eating skills.
Overall, Dr. Snipes provides a range of strategies for addressing mindless eating behaviors and promoting mindful eating and nutrition. She encourages seeking guidance from dietary guidelines, a physician, or a registered dietitian for personalized advice.
In the content segments, Dr. Dawn-Elise Snipes discusses various behaviors that contribute to overea