Mindfulness has become popular of late with studies showing that it can actually cause positive changes in the brain. Eating mindfully can help us to slow down and get back in touch with intuitive eating to satisfy hunger and nutrient needs rather than eating to satisfy cravings (which are usually impossible to satisfy with food). Being mindful allows us to recognize the enjoyment we get from eating while slowing down the process to allow us to recognize and respond appropriately to physical cues of satiety.
Interested in practicing mindful eating? Follow these suggestions:
- Take a moment to ground yourself when you first sit down to eat by firmly planting your feet on the ground
- Take two or three cleansing breaths with your eyes closed or gaze lowered
- Bring your awareness to the aromas, colors, textures and look of the food in front of you
- As you take your first bite. notice the flavors, textures and feel of the food in your mouth
- Notice if you taste certain flavors on a specific part of your tongue
- Place your fork or spoon down between every bite
- Chew your food thoroughly before swallowing
- Take a moment to appreciate the flavors you experience before taking your next bite
Eating mindfully allows us to get back in touch with the physical sensations associated with eating and gives our bodies an opportunity to recognize when we are full. Practicing this regularly will help you begin to incorporate it into your habits which in turn helps to regulate your portion size and decreases the likelihood of overeating.
Give it a try and let me know how it works for you!
In vibrant good health!