Home     Contact Us         Log in

Opinion Pieces - Category Archive

Jan 06
Friday

EFT Tapping and Mindful Eating: New Partners at the Table 

Filed under Opinion Pieces

Mindful Eating – Joining Heaven and Earth at the Meal Table

 Review by Lynn Rossy, Ph.D. and Reposted from Tasting Mindfulness

As many of you know, I have taught mindful eating through a class called Eat for Life for 15 years, so I am familiar with the topic. However, I just had the privilege and enjoyment of taking a mindful eating program with someone else. Chef Marcella Friel has a course on Shambhala Online called Mindful Eating –Joining Heaven and Earth at the Meal Table that I would highly recommend for almost anyone.

EFT Tapping to Calm Your Food Cravings

My interest in the course peaked when I noticed that she uses the EFT tapping technique to help people calm their food cravings. Given my recent training in Energy Medicine Yoga which also uses tapping, I was particularly curious how she would weave it into a mindful eating class. She taught an easy tapping technique to use as you look at trigger food. And, as she said at the end, “you can choose to eat it or not” but you can do it without craving it. In my experience, the emotional aspect of craving takes the pleasure out of food and tapping can help you calm that.

Findings from a world-first study aimed at scientifically proving a simple “tapping” technique have shown the method is effective in reducing food cravings. This study used Functional Magnetic Resonance Imaging scans (fMRIs) to see the physical evidence of exactly how EFT self-help techniques work.  After 4 weeks (two hours per week) of EFT Tapping, participants’ brain scans showed a remarkable reduction in activation. The control group that did not receive any EFT did not change.  The findings indicated EFT might decrease limbic region brain activity and reduce food-related symptoms.

EFT tapping has been shown to quickly alleviate issues like depression, anxiety and insomnia, as well as severe PTSD, physical pain, and even illness. Its popularity has significantly grown in the past few years in clinical settings.

Mindful Eating Topics

Besides tapping, Chef Marcello addresses everything from releasing negative core beliefs about food and our bodies to recipes for serving yourself delicious meals that support your mood and body. Personally, I loved her discussions regarding the importance of the microbiome in our gut and feeding ourselves fermented foods. I can’t wait to try her easy recipe for water kefir. And, believe me, I never thought I’d be saying anything like that!

She has some simple instructions for mindful eating as follows:

  • Bring all your attention to your food. Notice the colors, textures, shapes, and smells. What do you observe? How does your body feel in relation to this food? Take notes.
  • Take a few more deep breaths. Bring one bite of food to your mouth.
  • Be as fully present to that first bite as you can. What is your mouth saying about this food? What is your stomach saying? What other sensations are arising? Take notes.
  • Continue eating, focusing as much attention as possible on every bite. How does your experience change as you eat? Take notes.
  • Can you find the point where your body says “Enough”?

Or, even more simply, before you eat take three breaths, place your hands on your heart and look at what you’re going to eat. And then consider the following from Chef Marcella: “If you are what you eat, what would you want to be?”

Invited Guests at the Table

There are also a number of people that she brings into the course through articles from food journalist Michael Pollan, a short, humorous Tedx talk by Annemarie Colbin, founder of the Natural Gourmet Institute in New York City and one of Marcella’s beloved mentors, and a video with Zen Chef Edward Espe Brown. I particularly liked her section on why home cooking matters. Michael Pollan points out, Americans spend an average of 27 minutes per day on meal preparation, and most of that involves heating a can of soup or microwaving a frozen pizza. Our favorite meal, for both lunch and dinner, is a sandwich and a soda. The consequences are numerous in terms of health, community, and overall wellness.

Chef Marcella doesn’t leave you there but leads you in the direction of the kitchen in a delightful, fun manner. As she says, rediscovering sanity with food is a simpler journey than we might believe. She suggests simple techniques for making eating more of a pleasing ritual like setting the table, inviting a loved one, and putting on music — small gestures to make mealtime one of appreciation and gratitude.

More about Chef Marcella

Chef Marcella is a mindful eating mentor who helps health-conscious women love and forgive themselves, their food, and their figure. She is the author of the book Tap, Taste, Heal: Use Emotional Freedom Techniques (EFT) to Eat Joyfully and Love Your Body. In 2018, Marcella founded The Women, Food & Forgiveness Academy, an online mentorship program to help women cultivate unconditional self-love as the path to conscious food choices and sustainable body-weight balance.

How to Take the Course

Simply go to Shambala Online https://shambhalaonline.org/calendar-details/?id=461224. The course is filled with great instructions throughout with very professional but personal articulation of the topics.

Savor and Enjoy!


This is a Tasting Mindfulness Blog review of the Shambhala Online Course, Mindful Eating – Joining Heaven and Earth at the Meal Table with Chef Marcello. To read more about Lynn Rossy and blog posts by Tasting Mindfulness click here.

Entries filed under Opinion Pieces


Sad Farewell

Sad Farewell – HIGHLIGHT

The Shambhala Times stops bringing you the news by Carol Henderson Two months ago, I was informed that the post I had held for years as Editor of the Shambhala Times was ending due to financial concerns. Shambhala could no longer afford to support its long-time online newsletter, ... continue
Posted October 1, 2018 by CGH
Body, Mind, and Universe

Body, Mind, and Universe – HIGHLIGHT

Musings on the body/mind relationship in a larger context by Larry Barnett A great deal of attention has been paid to the workings of mind, that curiously self-conscious and often self-absorbed entity we take to be who we are in the world. The widely-held presumption is that mind ... continue
Posted September 20, 2018 by CGH
Mindful Education Continued

Mindful Education Continued – HIGHLIGHT

How mindfulness practice relates to the profound work of teaching by Jasmin Stoffer I interviewed my fellow teachers for this article, including an administrator, to see if there were any gaps in what educators know or understand about mindfulness and holism in education. I created a form for them ... continue
Posted September 18, 2018 by CGH
Mindful Education

Mindful Education – HIGHLIGHT

A contemplation of the current state of teaching and learning by Jasmin Stoffer I am an educator. It has been just over 6 years since I started teaching, and I know I still have a lot to learn. My career choice inspires me, frustrates me, encourages me to be ... continue
Posted September 16, 2018 by CGH
No Future Without Forgiveness

No Future Without Forgiveness – HIGHLIGHT

A few thoughts on how and why we can forgive others — and ourselves by Shastri Christine Heming I have been thinking and reading about forgiveness lately. What is it? Where do we find it? How does it come about? A lot has been said about forgiveness, represented in religious and self-help ... continue
Posted September 14, 2018 by CGH
The iPhone and I

The iPhone and I – HIGHLIGHT

Looking at our smart phones through the lens of meditation  by Phil Beatty There is nothing quite like the iPhone. It is the most popular, most essential and most highly praised artifact in our hi-tech world. Actually, though I’m using the term “iPhone,” I actually mean smart phones ... continue
Posted September 12, 2018 by CGH
The Liberation of Lowered Expectations

The Liberation of Lowered Expectations – HIGHLIGHT

by Larry Barnett One reason I sometimes feel dissatisfied with life is that my expectations are too high. In fact, this is the primary reason. I expect, for example, that candidates for President of the United States will have been taught good manners like politeness and not ... continue
Posted August 19, 2018 by CGH
Shambhala Shrine Amidst Crisis

Shambhala Shrine Amidst Crisis – HIGHLIGHT

Working with issues and concerns related to Shambhala Center shrines and images of Shambhala teachers by Barbara Heffernan The Shambhala community is struggling to determine the appropriate response to recent accounts of sexual misconduct on the part of our spiritual leader and lineage holder, Sakyong Mipham Rinpoche. On a ... continue
Posted August 11, 2018 by CGH
Fixated on the Future

Fixated on the Future – HIGHLIGHT

Our fascination with linear time, and the possibility of being present in the moment by Larry Barnett There’s something about the present that’s just not good enough, the nagging sense that what’s happening now needs to be better, is in some way insufficient and unsatisfying. Out there, tomorrow, ... continue
Posted July 26, 2018 by CGH
Going Your Own Way

Going Your Own Way – HIGHLIGHT

Gender respect in death and dying by Anne-Marie Keppel Last year my teenage daughter did a report on women in history who disguised themselves as another gender. I loved the topic and followed the studies along with her and found myself really cheering the trans individuals on. I ... continue
Posted July 24, 2018 by CGH
Give It A Good Cry

Give It A Good Cry – HIGHLIGHT

Respecting our sadness by giving way to tears by Susie Cook I am a meditation practitioner, a mother, a wife, a friend, a daughter, a daughter-in-law, a teacher, a director, a gardener, a cook, a hiker, an artist, a walker, a smiler, a crier, and, yes, a crier. ... continue
Posted July 16, 2018 by
In the Days to Come

In the Days to Come – HIGHLIGHT

One person considers the future of her relationship with Shambhala  by Carol Henderson Ever since reading the June 25th letter from Sakyong Mipham Rinpoche, I have been swept by waves of emotion. Feelings are both deep and close to the surface; the sight of a flower or the ... continue
Posted July 8, 2018 by CGH
Disfavoring Moral Complexity

Disfavoring Moral Complexity – HIGHLIGHT

by Larry Barnett One of the dilemmas of modern times is effectively coming to grips with morality. The word itself is derived from Latin, meaning “proper behavior,” but has become loaded with other connotations, both religious and social. Our humanitarian, modern sensibilities incline us to disfavor moral ... continue
Posted July 6, 2018 by CGH
Friendliness and Forgiveness 

Friendliness and Forgiveness  – HIGHLIGHT

Thoughts on loving-kindness and our ability to forgive  by Elaine Yuen This is what should be done by those who are skilled in seeking the good, having attained the way of peace: They should be able, straightforward, and upright, easy to speak to, gentle, and not proud, Content and easily ... continue
Posted July 4, 2018 by CGH
Regret, Comparison, Courage

Regret, Comparison, Courage – HIGHLIGHT

Reflections on some feelings and mental habits that we all experience in our everyday lives. by Susan Firer A while back some topics came to mind: regret, comparison, and courage. I’m going to make an assumption that all of us are probably intimately familiar with the first two, ... continue
Posted June 28, 2018 by CGH

RSS feed for the Opinion Pieces category

View all posts from authors in Opinion Pieces: jillian_johnson



Website Development by Blue Mandala using Wordpress MU.
All content and source Copyright © 1994-2023. Shambhala International (Vajradhatu), Shambhala, Shambhala Meditation Center, Shambhala Training, Shambhala Center and Way of Shambhala are registered service marks of Shambhala USA
Privacy Policy
Translate »