Mindful Eating, Pleasure + Satiety

What if pleasure and mindfulness could be the driving force behind changing our eating habits? What if the answer to a nourishing relationship with food wasn’t “effortful self control”, but was actually embracing the joy and pleasure of eating? Great news, that’s totally a thing and it’s what this podcast geeks out on. Tune in and enjoy 💜

INSIDE THE EPISODE ~

• researchers are starting to study alternative approaches to changing eating habits that center pleasure and mindfulness 😍

• mindful eating: what it is and how it works

• how mindful eating impacts our eating habits

• psychological mechanisms that underly the benefits of mindful eating

• eating pleasure: what is it and what contributes to it?

• how our eating rate impacts our eating pleasure

• how eating rate changes the way the body perceives food nutrients

• my new favorite word: orosensory 😂

• sharing meals: how food sharing contributes to eating pleasure

• food memories and their role in enjoying food experiences

• what’s the role of oxytocin in all this? we’re not sure, but let’s hypothesize!

• 7 mindful eating practices to help you try all this out in your own life

RESOURCES FROM THIS EPISODE ~

Mindful Eating, Harvard School of Public Health

SAVOR: Mindful Eating, Mindful Life by Thic Nhat Hanh and Dr. Lilian Cheung

Møller, P. Satisfaction, satiation and food behaviour. Current Opinion in Food Science. 2015;3 :59-64

Warren JM, Smith N, Ashwell M. A structured literature review on the role of mindfulness, mindful eating and intuitive eating in changing eating behaviours: effectiveness and associated potential mechanisms. Nutrition research reviews. 2017; 30(2):272-83.

Ogden J, Coop N, Cousins C, Crump R, Field R, Hughes S, Woodger N, Distraction, the desire to eat and food intake: Towards an expanded model of mindless eating. Appetite. 2013; 62(1): 119-126

de Graaf C. Texture and satiation: The role of oro-sensory exposure time. Physiology & Behavior. 2012; 107(4): 4996-501.

Dijker, AJM. Moderate eating with pleasure and without effort: Toward understanding the underlying psychological mechanisms. Health Psychol Open. 2019; 6(2): 2055102919889883

Robinson E, Almiron-Roig E, Rutters F, de Graaf C, Forde CG, Tudur Smith C, Nolan SJ, Jebb SA, A systematic review and meta-analysis examining the effect of eating rate on energy intake and hunger, The American Journal of Clinical Nutrition. 2014; 100(1): 123–151

Spetter MS, Hallschmid M. Current findings on the role of oxytocin in the regulation of food intake. Physiology & Behavior. 2017; 176:31-39.

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Thanks for tuning in and see you in the next episode! 🎉