Mindful eating is all about being present while you eat. It means savouring each bite, rather than rushing through meals. This practice helps you enjoy the flavours, textures, and smell of your food.
First, Create a Calm Eating Environment
Your eating environment significantly impacts how mindful you can be. Here are some simple tips to create a peaceful atmosphere:
Minimize Distractions: Avoid multi-tasking. Devoting attention to your meal will enhance your awareness.
Take a Moment Before Meals: Before eating, pause for a few deep breaths. Make sure that you are not in a stress state, and instead are relaxed.
Consider Setting a Timer for Meals: Aim for 20 minutes per meal. You may not use a timer long term, however this will get you into the right habit of eating slowly. The goal is to avoid indigestion by rushing, while also allowing your brain to catch up with your stomach, thereby reducing the likelihood of overeating.
Focus on the Experience of Eating:
Take a moment to observe your food’s colours, smells, and textures before you eat.
Chew thoroughly. Aim to chew each at least 20 times. A simple yet highly effective trick to slow down is to put down your knife and fork between bites.
Listen to Your Body
Here’s how you can practice:
Hunger Cues: Before grabbing a snack, ask yourself - is it hunger, or something else? Real hunger comes on slowly, not suddenly, and can be satisfied with almost any food. This can help distinguish between true hunger and emotional eating.
Eat When You're Hungry: Don't wait too long to eat, keep track of your hunger building. Keep healthy snacks like almonds or yogurt stocked for in between meals.
Cravings: Do you ever notice if your cravings are specific, like a piece of cake you’ve been thinking about, or are your craving more general, such as wanting something sweet or salty? This distinction is key because emotional cravings often aren't fully satisfied with food. When cravings are vague (non-specific), they can sometimes lead to mindless eating—starting with a piece of chocolate, then moving on to cake, and finally ice cream. However, when you intentionally choose a food that you genuinely desire, you're more likely to feel satisfied.
Meal Planning Tips
The trick is to keep it simple, and time efficient. Here are two mindful meal prep tips:
Set Intentions: While cooking each week, think about the nutrients and flavours you want to include.
Keep It Simple: Focus on batch prepping single ingredients that can be easily mixed and matched throughout the work week. This approach keeps meals simple, flexible, and time-efficient. Examples include hard-boiled eggs, roasted vegetables, a whole chicken, or a pot of quinoa.
To make mornings easier, try automating your breakfasts. Bowls like yogurt or oatmeal work great during the week. Prepare them in advance for up to three days. If you're not hungry before work, take your breakfast with you and eat it when you’re ready.
Mindful Choices on the Go
Consider these easy tips for on-the-go mindful eating:
Healthy Snack Options: Keep a ziplock bag in your car stocked with non-perishable snacks like almonds or bars for a convenience. If you carry a bag or purse, add a portable fruit and a protein shake to ensure you always have a balanced snack on hand. This simple habit helps you stay nourished and avoid impulse food choices when hunger strikes.
Where Are Your Gaps?: If you've had a hectic day and fallen behind on your meals, take a moment to check in. Did you miss out on protein from breakfast? Did you get vegetables at lunch? Being mindful of these gaps can help you make intentional choices to rebalance your plate rather than reaching for what is convenient.
Don't Skip The Fiber + Protein: If you're ordering food, consider opting for a plate instead of a sandwich to make more room for vegetables. For example, choose a burrito bowl instead of a burrito, or a souvlaki plate with a salad instead of souvlaki in a pita. This simple swap helps balance your meal with more fiber, nutrients, and volume while still enjoying the flavours you love.
Embracing the Journey
By adopting practices like tuning into your body's signals and creating a calm eating environment, you can foster a healthier relationship with food. Remember, mindful eating isn't only about what you eat but also about how you enjoy every bite.
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