mindful

YOUR GUIDE TO...

eating.
 hi.! i'm glad you're here!
If there's anything I want you to get from
this guide, it's that mindful eating is so
much more than just "eating whatever
we want" and like anything else, takes
PRACTICE. But don't let this overwhelm
you. Instead, take the time to explore and
learn your own body, habits, and
behaviors, so you can truly become in
tune with your with your body and it's
needs (both physical and emotional).

let's get started.!

WHAT'S inside:
TASK:
Is mindful eating right for me?
What is mindful eating?
Why is mindful eating more beneficial than dieting?
Ways to incorporate mindful eating
What happens when we ignore our bodies?
Hunger
Other ways to incorporate mindful eating
Things to consider about mindful eating
HOW to incorporate foods mindfully
Food + You (carbs, protein, fat)
Do you eat when you're bored?
Do you "go off the deep end" with your diet?
Do you eat when you're stressed?
Do you want the "best of both worlds"?
How to create a calorie deficit WITHOUT tracking macros
Self care reflections
 how do you know if
mindful EATING
is right for you?
You feel guilty after eating certain foods

You yo-yo diet or try fad diets that never last long-term

You feel out of control or uneasy when

you're "tempted" with certain foods

"Clean Eating" has never sustainable for you

You binge (eat excessive amounts) on your

"cheat days" or in "moments of weakness"

You tend to let your emotions

affect your eating habits

You want to eat in a way that's

"healthy" but sustainable (long-term)

You're tired of restricting, forcing foods

you don't enjoy, or following a set of
rigid guidelines you find hard to stick to
 mindful
what is

EATING?
WHAT IT IS... WHAT IT’S NOT...

Being mindful of your hunger, A diet, or set of rules you

emotions, body, needs— have to follow 24/7
before, during, after eating
(ex: am I eating because I’m truly
hungry, or am I just Eating whatever, whenever
bored/stressed/sad?)

Listening to hunger cues Neglecting nutritious food

• hungry = eat choices; only "eating junk"
• full = stop
Not restricting or eliminating Giving in to every "craving"
ANY type of food or nutrient
group from your diet; allowing
yourself the freedom to choose
what your body needs Overeating or undereating
Understanding sometimes your
body needs nutritious foods to
use as fuel, other times it’s okay
to have less nutritious foods Mindful Eating is learning
you enjoy, just because. Or how to trust + listen to
maybe BOTH at once! your body's needs while
using best judgement,
not restricting foods you
enjoy, OR forcing foods
you don't enjoy.
 WHY MINDFUL EATING
is more beneficial than
restrictive diets:
do not press! do not eat!

mind automatically tells mind automatically tells

you "I really want to press you "I really want to eat
that button" that donut" (or
whatever you restrict)

every time you see it, every time you see it, walk
walk by it, or someone by it, or someone talks
talks about it…you're about it…you're thinking
thinking about the about it the donut
button

forbidden, restricted = forbidden, restricted =

tempting + desirable tempting + desirable

So what happens
when you ARE
allowed to touch
the button, or
eat the donut?
 dieting =power struggle
(restrictive)

(mindful) Eating =food loses power

and YOU gain control

press me eat me

After getting to press the After allowing yourself to

forbidden button on a eat the forbidden donut
regular basis, the on a regular basis, the
temptation/desire quickly temptation/desire
goes away quickly goes away

The obsession no longer The obsession no longer

consumes your thoughts consumes your thoughts
+ mind + mind
Now it has just become Now it has just become
what it is...a button what it is...food

And you can focus on And you can focus on

doing other things now eating other things now
too! too!
Allowing yourself the
freedom to have
"forbidden" foods will
lessen the
overwhelming
temptation/urge to
binge on them!
notes:
 ways to incorporate
mindful EATING
Try to remember, just like anything
else...mindful eating takes PRACTICE.
Especially if you've dieted your entire life, this
will feel very new to you as you work to learn
your body and hunger cues.

1. Start listening to (and learning)

your body in terms of hunger;
when you are truly physically
hungry...eat. And once your hunger
has been met and you are full...stop
(this one takes practice!)

Begin to think about what hunger feels

like to you. When you get too hungry,
are you more likely to binge? When you
aren't hungry but find yourself eating
anyway, start to think about WHY
(boredom, stressed, habit, etc.)
what happens when
we ignore our body?

when we ignore our body, whether

that means we don't eat when
we're hungry because we're trying
to "lose weight" or "be good"...we
are more likely to binge, yo-yo, "fall
off the wagon" AND we become
out of sync with our own body.
OR...
when we ignore our body in the
opposite sense; eating when we
aren't hungry at all, or eating PAST
fullness...this also causes us to
become out of sync with our body.
 think of your hunger
as a meter...
learning what hunger/fullness/contentment feels
like to YOU, will help guide you on your journey...

when we this is contentment, or this is past

allow our "happy place", our fullness, we ate
ourselves to hunger has been met and until we were
get TOO we are comfortable. uncomfortable
and although
hungry, we're our needs were
uncomfortable met, this
, irritable, and doesn't feel
likely to binge. good either..

hunger scale
notes:
 other ways to incorporate
mindful EATING

1.Start analyzing your behaviors/choices concerning

food. Do you tend to eat when you're bored, sad,
stressed, joyful? Why?
2. Stop labeling foods as "good" or "bad"; remind
yourself that some foods are more nutritious than
others, but you can make room for ALL types of food
(and still see progress!)
3. Slowly incorporate foods that have always been
"off-limits" or ones you've labeled as "bad", having
them more frequently (in mindful portions) will lessen
the urge to binge on them in "moments of weakness".
4. When you are incorporating these foods, make sure
you're fully present so you can ENJOY them, pay
attention to when you feel content, and practice
stopping before you become "too full".
5. Be honest with yourself, do you want (insert
delicious food here) because you're truly craving it (if
yes, then eat it!) If not, save it for a day when it really
sounds good!
 things to consider about

mindful EATING

1.Slow down, take time to be fully present when

eating.
2. Minimize distractions so you can focus on enjoying
your food and can pay attention to the way you feel
when eating.
3. Pay attention to your body and how it feels before,
during, and even AFTER you eat. (do you have more
energy after eating certain foods? do you ever
experience crashes or slumps? do certain things make
you constipated or place stress on your digestive
system? Etc.)
4. Remind yourself it's okay if you let yourself get too
hungry, or if you overate, or had a binge. We are
humans not robots, those things will happen. Don't
just sweep them under the rug, get curious and begin
to question and analyze those experiences, why they
happened, what you were feeling, etc.
how to incorporate foods
mindfully:
Mindful eating should involve
consistently reminding yourself that
your body needs and thrives off of
nutritious foods as well! It is not just an
excuse to eat "whatever, whenever".

1.Try pairing foods that sound good WITH

nutrient dense options.
Example: maybe homemade chicken alfredo
and garlic bread sounds good to you.

Instead of denying yourself that craving, have it.

But pair it WITH nutrient dense options so you're
fulfilling your craving MINDFULLY, while giving
your body what it needs to reach your goals.
notes:
 food.+YOU
Before you can start practicing mindful eating
habits, it might be helpful to know the
purpose of certain foods and how we can use
it to our advantage! Here's a cheat sheet that
will help you make informed, mindful If you find yourself
running low on
decisions when making food choices! energy, or getting
fatigued in your
workouts, try eating
ENERGY slightly more complex
carbs!

CARBS:
simple carbs can be
examples:
carbs get a bad rep
thanks to diet culture, used for QUICK breads
but they shouldn't be energy that your body
uses up fast! (ex: why
grains
feared. Instead, use some people eat a rice/beans
them to your rice krispy treat before oats
advantage! a workout)
crackers
Their purpose: complex carbs give chips
body's main source of you longer lasting
energy and offer more fruits
energy (literally what
your body uses as fiber. starchy veggies
"fuel"!) It's okay to have both
sweets
types! baked goods
 PROTEIN:
BUILD +
REPAIR If you find you're
putting forth a lot of
effort in your
workouts but still not
seeing the results
you're wanting, try
incorporating more
protein in your diet!

Protein gets all Especially when you're examples:

the love. It is consistently working out meats
important! and breaking down your
muscles, it's important
fish
It's purpose: that you're consuming eggs
what the body enough protein because low fat dairy
uses to build, this is what your body (cheese, milk,
repair, and uses to help repair and yogurt)
maintain build those muscles back tofu
muscle (and UP. beans/lentils
other protein
functions/tissu You don't have to drink
protein powder if you're powders, bars,
es)
getting enough protein in drinks
your meals! Some people
prefer the convenience of
them though!
 FATS:
FULLNESS
+ FLAVOR If you find you're
eating plenty of meals
throughout the day
but still find yourself
hungry shortly after,
try increasing the
amounts of fat in your
meals or snacks!

Fats used to be
feared too, but Having fat in our examples:
having fat in our meals can not only nuts
diet is actually nut butters
ESSENTIAL.
significantly improve
the flavor but also seeds
butter
It's purpose: helps fill us up (and oils
insulates our keeps us fuller for eggs
bodies, helps longer too). chia seeds
keep us
full/satisfied, flax seed
adds flavor to Some fats are avocados
food, essential "healthier" than salmon
for reproductive others, but none dairy (cream,
health should be feared. milk, yogurt,
cheese)
notes:
 do you?
The following pages will consist
of different eating related
situations you may have found
yourself in, with guidance and
tips you can implement that can
help you build healthy habits
while becoming more in tune in
with your body!
 DO YOU EAT
when you're
BORED?
(and then feel guilty
about it later?)

if so, this is for you!

mindful eating. mindful eating. mindful eating. mindful eating.

 maybe you...
find yourself snacking on
chips before bed (when
you're not even hungry)
Chips are fine (when they sound
good/when you're hungry)...BUT, if
you're just bored, this might be your way
of trying to "wind down" before bed.

see next slide!

 instead try...
doing something else
relaxing...a bubble bath, a
facial, a word puzzle.
then, if your stomach is actually growling
and you still can't sleep...eat a few chips!
 DO YOU
often
"GO OFF THE
DEEP END"
with your diet?

if so, this is for you!

mindful eating. mindful eating. mindful eating. mindful eating.

 maybe you...
"do good" throughout the day, but
then by dinnertime all your good
intentions go down the drain?
ex: for breakfast you have a shake, for lunch
you have a grilled chicken salad, maybe you
eat a few almonds at 2 pm...then dinner comes
around, and well, you know the rest...
 instead try...
packing meals that are
nutritious AND satisfying
(and a few smaller treats to
enjoy throughout the day too)
Ex: if adding a small amount of queso to your burrito bowl
or taco salad makes it more appealing to you, add some!

Or, if you find you DON'T enjoy snacking on plain

almonds, it's okay to add a few chocolate chips with
them if this makes your snack more satisfying!
 in conclusion
Restriction = Desire (and binging)
if we stop restricting + cutting out foods
that are enjoyable to us, and instead
incorporate smaller amounts of them
into our daily lives, we're much more
likely to stick to our goals long-term!
(and NOT eat everything in sight by
dinnertime!)
 DO YOU
eat
WHEN YOU'RE
STRESSED?
or sad or anxious?

if so, this is for you!

mindful eating. mindful eating. mindful eating. mindful eating.

 maybe you...
have a bad day and want nothing more than
to go home, change into your favorite
jammies, and dive face first into your
favorite icecream.
but why? Maybe you've done this for as long as
you can remember and the familiarity brings you
comfort. Maybe the taste of the ice cream brings
you a brief sense of enjoyment that distracts you
from the bad day you had. Whatever it is, we
know one thing for sure. We're using food as a
crutch for the emotions we're feeling.
 instead try...

taking a moment to recognize

those emotions, then find a
productive outlet for them.
Food can be an enjoyable outlet that can temporarily distract
us, but it isn't a productive coping mechanism.

This may take some exploration to find what works for you,
but some productive outlets could be meditation, exercise,
journaling, getting out into nature, reading a book, spending
time with loved ones, starting a project (for enjoyment).
 DO YOU
want the
"BEST OF BOTH
WORLDS"?

if so, this is for you!

mindful eating. mindful eating. mindful eating. mindful eating.

It's totally okay to want to have a
better relationship with food AND
have physical goals you want to
meet as well.
Healing your relationship with food does not mean you
have to completely give up on your physical goals or
turn up your nose at the idea of weight loss altogether.

Mindful eating is learning YOUR body and the way it

responds to food, so you can more easily understand
HOW to reach your goals without having to track and
weigh every single morsel that goes into your body.
 YOU GO GIRL

you can. you can. you can.

YOU GO GIRL
YOU GO GIRL
YOU GO GIRL
YOU GO GIRL
3 you
WAYScan YOU GO GIRL
YOU GO GIRL
you can. you can. you c

CREATE A
CALORIE DEFICIT
without tracking a
single macro!

weight loss tip. weight loss tip. weight loss tip. weight loss tip. weig
no, you don't have to track to make progress!
BUT FIRST...
what is a calorie deficit?

WHAT IS IT?

Simply put, in order to LOSE weight, you

must be in a caloric deficit (burning MORE
than your body is taking in)

Assuming you continue doing the SAME amount of

daily activity you have been consistently doing,
and continue eating in the SAME manner you have
been eating to maintain your current weight...the
next few slides will show you 3 EASY ways you can
create a realistic and maintainable deficit!

see next slide!

I am a certified personal trainer/fitness nutrition specialist, not a registered

dietician or physician. Information given is offered as a general scientific tool to
help you gain insight, not a suggestion or medical advice.
 Go for a 15-20
minute walk
each day!
each walk could roughly burn 100 calories,
if you do this 5x per week that = 500
additional calories burned!
#
Swap out ONE
soda with water
swapping ONE 16 oz soda for water could save
you 200 calories, if you do this 5x per week =
you could save 1000 calories!
 Make some easy
# swaps in your
meals

Notice how we don't even have to know the exact calorie

count of these meals to know, just by swapping out a lemonade,
reducing portion size of pasta, and replacing one piece of bread
with a side salad, saves us a TON of calories!
notes:
SELF-CARE
reflection
TODAY I FELT...

I'M GRATEFUL FOR...

ACTS OF
SELF-CARE TODAY:

A QUOTE THAT RESONATES WITH ME TODAY:

AFFIRMATION OF THE DAY:

SELF-CARE
reflection
TODAY I FELT...

I'M GRATEFUL FOR...

ACTS OF
SELF-CARE TODAY:

A QUOTE THAT RESONATES WITH ME TODAY:

AFFIRMATION OF THE DAY:

SELF-CARE
reflection
TODAY I FELT...

I'M GRATEFUL FOR...

ACTS OF
SELF-CARE TODAY:

A QUOTE THAT RESONATES WITH ME TODAY:

AFFIRMATION OF THE DAY:

SELF-CARE
reflection
SELF-CARE
reflection
SELF-CARE
reflection
notes:
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THANK
YOU!
Contact me:
You are welcome to send progress pictures
to me via email, text, Facebook, or
Instagram (I am truly your #1 fan + love to
celebrate your hard work!) I'm here 24/7 to
answer questions, or offer help whenever
you need me. Please make sure to accept
the invite to the private Facebook Group
"HIIT + FIT", if you do not receive an invite
click the link below and request to join! And
most importantly, thank you so much for
your support!

[email protected]

Instagram: @makayla_kim_thomas

MaKayla Kim Thomas // HIIT + FIT (facebook group)

www.makaylathomas.com

MAKAYLA THOMAS