MY MINDUL EATING TIPS

Building a nourishing relationship with food is as much, if not more, about how you eat than what you eat! Mindful eating means eating with intention, or purpose – in particular, to nourish both body and mind – and paying attention to current eating habits in the moment, without judgment.

MINDFUL EATING TIPS:

TUNE IN

  • Identify emotions before, during, and after meals.
  • Rate physical hunger level before, during, and after meals.
  • Think about food qualities that would satisfy your body and taste buds.

 

STAY PRESENT

  • Connect to your breath.
  • Eat in silence, or with relaxing music.
  • Focus only on eating: Make it a distraction-free zone.
  • SLOW DOWN
  • Add “speed bumps” – e.g., take an eating break, or get up to use the restroom. •
  • Chew more. ( I try for 20 bites for each mouthful)
  • Choose a different utensil, or switch hands.
  • Find a seat.
  • Have a “slow eating” competition. (favourite with my kids )
  • Incorporate rituals. ( As per Hindu cultural we pray and show gratitude towards our food
    before and after each meal )
  • Take a few deep breaths to center yourself before the meal. ( just 3 deep inhales and exhales)

ENGAGE THE SENSES

  • Do a quick body scan before, during, and after meals.
  • Focus on the process of eating – cutting, chewing, etc.
  • Incorporate a wide variety of foods.
  • Pay attention to the smells, flavors, textures, sounds, and even temperatures.
  • Think about food qualities that would satisfy your body and taste buds.

INCORPORATE PLEASURE

  • Create pleasant surroundings: Candles, Mood lighting, Nice dishware, Soft music,
    Tablecloths & napkins
  • Create space for foods you enjoy.
  • Eat in pleasant company.
  • Remember that you’re nourishing your body and your mind with your food choices.

NAVIGATE TRIGGERS

  • Pay attention to food colors.
  • Pre-plate your meal.
  • Serve yourself 20% less than you think you might need.
  • Stay mindful of how other people influence your eating habits and stay mindful of all possible
    environmental influences.

 


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