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tips for mindful eating
Want to learn to eat mindfully?
In the modern world we eat for convenience rather than for nutrition. We eat for instant gratification rather than long-term health benefits.
Can you imagine learning a new way of slow eating in which you actually get to experience the tastes and textures of your food rather than wolfing it down in a hurry or snacking on the go?
I can help you to learn to slow down and eat mindfully! I can help you to see the food you eat as medicine that not only nourishes your whole system, but also tastes delicious!
So what is mindful eating?
Mindful eating means taking the time to honor your food by choosing high quality, organic food, preparing it with care and eating it slowly and conscientiously, using your five senses to really enjoy it.
It means allocating quiet time to prepare and enjoy eating your meal without rushing or multitasking at the same time.
Mindful eating is a way of saying to yourself: "I respect my body enough to be mindful of what I put into it and of the way I eat."
Think of this type of eating as a meditation. It means choosing to be present with your food and the way you eat it.
My clients find that eating mindfully helps to:
- Sense intuitively when you are full
- Gain more satisfaction from eating
- Develop a healthy relationship with food
- See food as medicine
- Discover new tastes and textures
- Improve digestion (less gas & bloating)
- Regulate bowel movements
- Discover food sensitivities
- Create healthy habits that enliven you
Five Tips to More Mindful Eating
(1) Sit Down
Take time to eat — put your food on a plate and sit down at a table, rather than nibbling on the go, eating while you stand in front of the refrigerator, or scarfing your food while working on something else. Make eating the primary focus of your time.
(2) Calm Yourself
Take a few moments to calm your mind and body prior to eating. Eating under stress contributes to digestive distress. Take a few deep breaths and express gratitude for your food. This can be a a short prayer or simply sending gratitude into the universe for those who grew or made your food.
(3) Slow Down
Take your time. See if you can make one meal a day last 20 minutes. Set a timer if it’s helpful.
(3) Enjoy Each Bite
Take in the sight and smell of the food. Consciously enjoy the flavors and textures. Chew slowly — challenge yourself to chew eat bite 30 times. Take the time to truly savor the experience of eating.
(4) Breath Between Bites
Put your fork down and take a long breath between each bite. Use that time to calm your mind and refocus on your food.
(5) Honor Fullness
Notice how the food is nourishing and filling you. Plan to stop eating as soon as you start to feel full, rather than waiting until you have finished your plate or start feeling “stuffed”. Remember that you can eat as soon as you start feeling hungry again.
Start with these simple tips and begin creating a ritual mindful eating into your daily routine.