Interested in trying mindful eating?

Here are 10 ways that you can incorporate mindful eating into your day.

1. Eat until you are satisfied. There is a big difference between being full and being satisfied. When you practice eating mindfully, it becomes easier to notice when you are no longer hungry, so you can stop eating before you are “full.” Rather than counting calories, listen to your body’s internal hunger and fullness cues.
2. Pace yourself. You don’t need to take eating slowly to the extreme, but it is a good idea to take the time to enjoy your food and notice when you are satisfied. It takes 20 minutes for your brain to get the message that you’ve eaten enough.Try putting your fork down in between bites if you notice that you are eating quickly.
3. Give gratitude. Before you start to eat, pause and take a moment to acknowledge the labor that went into providing your meal—be it thanks to the farmers, Mother Earth, the chefs, or even the company at the table.
4. Have self-compassion. Overindulging happens, but recognize that you can begin again tomorrow. Give yourself permission to be flexible and forgiving because an all-or-nothing attitude is not helpful.
5. Gauge your hunger before taking your first bite. Start a new habit and take a brief moment to ask yourself, “Am I really hungry?” If you are not really hungry, what sensation or emotion are you feeling? Once you name it, find something other than food to manage it.
6. Break out of old habits. Notice habits that keep you stuck, like eating in front of the television, overfilling a large plate with non-nutritious food, or grocery shopping at times when you are stressed or hungry. Changing how you eat is as important as changing what you eat.
7. Minimize distractions.  Silence your phone, shut off the TV, put away the book, and “Just eat.” Make a conscious choice to avoid multi-tasking while eating.
8. Notice the flavor. Paying attention to the details of your food is a great way to bring more enjoyment to eating. Do you notice the tanginess of a lemon, the sweetness of an apple, or the crunch of celery?
9. Clear a space.  Make time for your meal so you don’t feel rushed. Set an attractive place at the table, even if you’re eating alone. Clear away the clutter—mentally and literally—and create a clean, pleasant environment in which to enjoy your eating experience.
10. Get support. Find a health and wellness coach to work with you to incorporate mindful eating techniques into your day.

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