MINDFUL EATING

Because we are all so busy, we don’t often make enjoying our meals a priority. Instead, we gobble down our food while multi-tasking without even truly tasting our food!

Not only is this bad for digestion, but it leaves us feeling unsatisfied, which can lead to overeating.

A great strategy for decreasing our calorie intake while increasing our satisfaction is “mindful eating.” When you are mindful you are fully present, in-the-moment without judgment.

Practicing mindful eating can help you break free of some of your eating routines that may be hindering you from developing healthier habits.

This week, we encourage you to experiment with mindful eating. For at least one meal this week, please do the following:

1. Take your time. Choose a time to do this experiment when you do not have to rush to your next task or activity.

2. Choose a quiet, comfortable place to enjoy your meal.

3. Eat by yourself with no disctractions. (That is, no reading, tv, radio, computer, etc…Just you & your food.)

4. Bring all your senses to the experience. Take a deep breath & smell the food. Enjoy the colors of the meal. Listen to the sound as you take a bite. Feel the texture & temperature of the food in your mouth. Savor the flavor.

5. Chew well and enjoy each bite. Put your fork down between bites.

6. Be sure you have swallowed your food completely before taking your next bite or drinking your water. When you drink water with food in your mouth, you don’t get to taste the food fully.

7. Notice your hunger levels. How hungry were you before the meal? How satisfied are you after? Did you eat just enough, or too much?

Mindful eating takes time, but it can be revolutionary. Practicing mindful eating can change your eating habits and change your life.

After your first experiment with mindful eating, we encourage you to incorporate it little by little into your regular eating habits. Start with once a week, then twice a week and build from there.

After trying it this week, please click on “comment” to share your experience.