Many of us have forgotten how to be present as we eat. We therefore end up eating mindlessly more often that we should.

 

So how can we be more mindful when we eat?

What should we work on?

 

According to Psychology Today, mindful eating involves paying full attention to the experience of eating and drinking, both inside and outside the body. When we eat mindfully, we pay attention to the colors, smells, textures, flavors, temperatures, and even the sounds of our food. We also pay attention to the experience of our body, such as: where in the body do we feel hunger or where do we feel satisfaction?

 

Overall, when we are mindful, we are truly in the present moment, aware of our feelings, thoughts, and bodily sensations.

 

Below are some tips to better help you with mindful eating:

 

+Stop eating when you are full. There is a 20 minute time lag between feeling full and actually being full. So take your time to eat and enjoy and savor each bite!
+Eat when you are hungry, not just because you are bored. If you need a break from working, go for a walk, read something, or do gentle yoga for about 10 minutes. This can help you with mindless snacking.
+Plan what you are going to eat ahead of time, and set aside the time to eat. Meal prep is amazing!
+Disconnect from technology and other forms of distraction. Don’t eat while watching TV or a movie.
+Sit down to eat, preferably at a table. Don’t try to eat while driving!
+Appreciate your food! Pause for a minute or two before you begin eating to silently express your gratitude for the opportunity to enjoy delicious food as well as the company–be it family or friends–that you’re enjoying it with.

 

Want to learn more about mindful eating?  Check out these articles!  

 

https://www.psychologytoday.com/au/blog/mindful-eating/200902/mindful-eating
https://www.health.harvard.edu/staying-healthy/8-steps-to-mindful-eating
https://www.healthline.com/nutrition/mindful-eating-guide#section5

 

Happy Eating!

-Rachel

whitney olsen

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