Firstly what is mindful eating?
Mindful eating is based on the Buddhist concept of mindfulness. It is about focusing your attention, intentionally, on the act of eating, without any judgement.
Often, we only associate healthy eating with being aware of what to eat, but it is crucial to understand that how we eat is just as important.
Mindful eating can help you feel better about your body, lose weight but most importantly, have an overall better relationship with food.
6 ways you can eat more mindfully:
1. Remember to Breathe Take 3 deep breaths before eating. This will help you be in the moment, and be fully present, which is the key to mindful eating.
2. Slow Down Take mindful slow bites and chew your food well. This can be difficult in our fast paced world but it is important to take the time, slow down and savour your meal.
3. Gauge your Hunger Tune into your hunger cues and honour fullness. If you have dieted for years, your hunger and fullness signals may be crossed. Mindful eating can help you recognise genuine physical hunger or when you are emotionally eating. Take a moment to ask yourself, "Am I really hungry?" Or “Am I eating due to stress, boredom or procrastination”.
4. Engaging all the Senses Having an awareness of all the senses (sight, sound, smell, touch, taste) when eating brings us to the present moment. During each mouthful, focusing on the smells, flavours and textures of the food. This will allow your body to be present and give you a better gauge of fullness.
5. Sit Down Put food on a plate and sit down to eat. Don’t snack in front of the refrigerator or eat in the car. Doing this allows us to easily and unintentionally start emotionally eating, rather than eating due to genuine hunger.
6. No Distractions Give your full attention while eating. Eating whilst distracted by activities, such as watching television, reading, being on the phone, driving or not focusing, may slow down or stop digestion in a manner similar to the human ‘flight or fight’ response.
I offer one-on-one Functional Nutrition Coaching online and face to face in Canberra. If you would like a session you can contact me here.
Disclaimer: The information provided in this email is for informational purposes only. Functional Health Canberra does not treat, diagnose or cure any condition. Information is not intended to replace medical professional advice. Always consult your physician before any significant diet and lifestyle changes.