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Diabetes and Mindful Eating: The Power of the Pause
You are not powerless!
Our environment is loaded with triggers for eating when we're not really hungry and for continuing to eat past the point of satiety. Learning to recognize these triggers and respond in an effective manner is the key to thriving in this food abundant environment.
What is a trigger?
Think about the word trigger for a moment… In behavioral terms, a trigger is anything that serves as a stimulus that initiates a reaction or series of reactions. This concept is analogous to a mechanical trigger, defined as a mechanism that activates a sequence. T hinking about a trigger in mechanical terms is helpful because it takes the emotion out of it for a moment. More importantly, it reminds us that a trigger has no effect on its own and must be activated in some way. Similarly, your triggers for overeating are powerless over you—until you choose to act on them. Dismantle the machine
The following mindful eating concepts will help you break the automated response to your triggers. (For those who have participated in Am I Hungry? Mindful Eating Workshops and/or read Eat What You Love, Love What You Eat, you'll recognize this as a version of FEAST from Chapter 3): Focus: Whenever you want to eat or continue to eat, that is your trigger to pause and ask, Am I hungry? or Am I still hungry? In essence, you are creating a new trigger for yourself - wanting to eat now triggers you to pause and check in. This pause creates a gap between the stimulus and response, allowing you to respond instead of react. Explore: If you're not hungry, get curious! I wonder why I want to eat right now even though I'm not hungry. What was the trigger? Accept: Don't judge yourself. You wouldn't judge a machine for having a switch! Instead, say, Hmmmm, isn't that interesting? Strategize: Choose how you will respond. I could eat anyway if I want to. For now, I am not going to activate this particular sequence of events. Let's see...what else could I do until I'm hungry? Take Action: Each time you choose not to pull the trigger, you weaken its connection. It's as if the wires rust and eventually break. Further, each time you choose a different action, you create new connections. With practice, you will hardwire these new pathways - like insulating the wiring. Eat Mindfully, Live Vibrantly!
Michelle May, M.D. P.S. As always, I acknowledge that the concepts I share with you are simple, but not always easy. (Remember, I've been through all of this personally as well as with thousands of other people just like you!) If you need help, please tap into our other resources including Am I Hungry? Mindful Eating Workshops, retreats, self-paced programs, and coaching and/or seek out additional support.
Life-Changing, All-Inclusive Retreat! The retreat is a gift to your best self, the self that all too often has received only the leftovers of your emotional energy after you give first to everyone else you love. It is a way to love the most important person in your life – you! —CM
Mindful Eating, Vibrant Living Retreat Our room block is sold-out! We are thrilled that we can continue to offer the retreat and rooms at the current rate until the early-bird deadline of 6/22 (unless the resort reaches capacity before that date). Please, if caring for yourself in this big way sounds like just what you need, please don't delay; we don't want anyone to be disappointed that they missed out. We promise that this retreat will nourish your body, mind, heart, and spirit long after your suitcases have been put away! July 22-27, 2012 at Red Mountain Resort in beautiful Utah! Your all-inclusive retreat includes: - 6 days and 5 nights of deluxe lodging
- Three delicious healthy meals daily
- Am I Hungry? Mindful Eating Workshops by Dr. May
- All resort activities, guided hikes, and fitness classes
Download the detailed retreat packet or check out the retreat page with video and info packet for all the details. Early Bird Bonus! Everyone registered by the early bird deadline of 6/22/12 will also get two bonus coaching sessions!
Do you or someone you care about have diabetes or prediabetes?
 Eat What You Love, Love What You Eat with Diabetes: A Mindful Eating Program for Thriving with Diabetes or Prediabetes by Michelle May, M.D. with Megrette Fletcher, M.Ed., R.D., CDE
BONUS! After you purchase your copy, visit the registration page to download a private teleseminar with authors Michelle May and Megrette Fletcher! Available now from your favorite local bookstore and Amazon.com or Barnes & Noble.com
Are you in charge of planning a wellness event for your company or community? I have had the amazing opportunity to work with numerous hospitals and communities around the country who want to make a real difference in the way people think about healthy lifestyles. If you are helping to plan such an event or initiative for your community, you'll find a menu of great ideas in this Community Keynote Packet. If you'd like to talk about whether this might be a fit for your community, email me (training@amihungry.com) to arrange a call!
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