“Mindful eating is a way to become reacquainted with the guidance of our internal nutritionist” – Jan Chozen Bays
Mindful eating is about listening and paying attention to that inner voice of yours. Mindfulness is a behavior that is driven by the process rather than the outcome so when you are eating, be aware of your senses and emotions, pay attention to your experiences, cravings, and physical cues when eating and focus on the present moment. Your now.
The practice of mindfulness has helped thousands of people to live more intentionally and be more present. Mindful eating has become a very effective way to help with weight loss, as well as reduce binge eating and help dealing with stress and anxiety in general.
Mindful eating involves:
· Being fully present in the moment and aware. – Before you start eating REFLECT; How do you feel? Are you rushed? Stressed? Sad? Bored? Hungry?
· Distinguishing between true hunger (Physical hunger) and non-hunger triggers for eating (Emotional hunger.)
· Sit down whilst eating - You’re less likely to appreciate or be able to eat mindfully when you are multi-tasking or on the go.
· Eating slowly and without distraction – chew your food thoroughly, digestion starts in your mouth and by taking your time you may also help prevent overeating by giving your gut time to send messages to the brain to say you’re full. (normally takes around 20 min)
· Turn off the TV (and everything else with a screen)
· Silence. (If you are eating alone) - When it’s quiet, it is natural for the mind to wander; acknowledge these thoughts, Be conscious of the food’s consistency, flavor, taste, color, sound, texture and smell, and fully appreciate the moment.
· Listening to physical hunger cues and eating only until you’re full – Pay attention to your portions, pick a smaller plate and put down your fork in between bites can be helpful means to not over-eat.
· Forget about cleaning your plate if you feel full, despite what your mama says. Consider packing the leftovers to go, or just leaving the last few bites. Even though nobody likes to waste food, overstuffing yourself won’t help those in need.
· Learning ways to cope with guilt and anxiety about food, noticing the effects food has on your feelings
· Eating to maintain overall health and well-being- eat healthy nutritious food to fuel your body.
· Appreciating your food and give gratitude - Before you start to eat, pause and take a moment to acknowledge the labor that went into providing your meal (farmers, factory workers, the animals, plants, mother earth, the chef or yourself.)
Eating mindfully will help you understand yourself and it will help you distinguish between emotional and physical hunger. It will also increase your awareness of food-related triggers and give you the freedom to choose how to respond to them.
Benefits of mindful eating:
· Reduce stress
· Eliminates emotional eating
· Reduces food cravings
· Reduces calories
· Can aid in losing weight
· Less binge eating
· Encourages changing eating behaviors
· Savor your food
· Makes you aware
· Increase enjoyment
· Easier digestion
· Control food rather than the food controlling you
· Inspire healthy choices
· Improves gratitude
Are you a mindful eater? (Ask yourself)
· Do I eat when I am hungry rather than emotional?
· Do I stop eating when I feel full?
· Do I pay attention to what, when and how I am eating and how I feel?
· Am I aware of taste, flavor, smell, texture when I eat?
· Do I think about how the food I am eating will affect my body, mind and soul?
· Do I feel grateful and appreciative when I eat?
· Do I eat too quick or do I savor every bite?
· Am I aware of taste, flavor, smell, texture when I eat?
· Am I able to leave food on my plate if I feel full?
· Am I non-judgmental of myself even if I accidentally over-eat
· When I eat do I just eat or am I doing other things, like watching tv?
· Do I recognize when I am slipping into mindless eating and stop being present in the moment and aware.
Challenge this week:
Take this week to practice mindful eating, record your experience in your journal.
And remember no need to do it perfectly, Don’t complicate this, take it slow and keep it simple. Do what you can.
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