October, 24 2020 | By Sheetal Ramchandani

M for My Mindful 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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