Mindfulness and Eating

Mindfulness, Presence, Awareness. Catchy words these stays, all meaning the practice of staying in the moment. It is getting increasingly more attention for its ability to boost physical and mental health. Mindful eating has been shown in research to help people stop binge eating, lose weight and reduce anxious food and body thinking.

Jan Chozen Bays, MD explains that "Mindful eating involves paying attention to the experience of eating and drinking, both inside and outside the body. We pay attention to the colors, smells, textures,flavors, temperatures and even the sounds of our food. We pay attention to the experience of the body. Where in the body do we feel hunger? Where do we feel satisfaction? What does half-full feel like, or three-quarters full?

1. Avoid distractions like phones, tv and the like. Pay attention to your thinking while you eat. 
2. Become one with your meal in the following ways:
3. Breathe a few healthy breaths and focus before your meal.
4. Sit down at the table. Not standing, not in bed, not driving.
5. Create a positive atmosphere with a nicely set table.
6. Turn off your tv or computer, book, newspaper and quit using your phone. Pay full attention to your meal and your body's signals while you eat.
7. Place a forkful of food in your mouth, put the fork down. This is a lot harder than you think. resist the urge to slurp down your meal, especially when you are hungry. Leave the fork on the table until you are ready for your next bite.Chew slowly and enjoy the texture, flavor, aroma. Be conscious of your different sensations. Eating slowly can lead to eating less during meals.
8. Take a 2-minute break in the middle of the meal. Don't beat yourself up if you did overeat. Pay attention to the physical and emotional distress and strategize how you can prevent overeating at the next meal, Sourced from Cathry Keller Fitbiecom

Don't Diet...You Just Need A Different Mindset!

Eat slowly...appreciate every bite...see what happens...you will be amazed!

It isn't rocket science, there are no calories to count, no foods you cannot eat, you just need to develop a better mindset. It can and will change your food focus for life.  How great does that sound?

Life is so busy for all of us, we are always rushing around everywhere as fast as we can with too many things to do yet we somehow try to do all of them.  So it can be hard to slow down when you eat, to focus on eating slowly and contemplating every single bite.  Try out these suggestions as you practice eating slowly and focusing on what you are eating, it will make such a huge difference.  You will feel full faster and feel more satisfied.

1. Set your fork down between bites and chew your food thoroughly. Make a rule; no watching TV during your meals and don't allow electronic devices to be used at the table.
2. Start small. You can at least start out by making the first few bites count. You can even make a game with your kids to see who can eat quietly and slowly for the first five minutes of the meal.
3. Start out with just one meal a week to try eating mindful. Let family members pick dishes for that meal that they love so they can focus on the pleasure of the food.
4. Don't take it too seriously. Encourage your family to be open to trying something new and talking about the experience, even if they want to make fun of it.
5. Try to save emotional discussions or arguments for after dinner. We tend to eat faster during tense situations.
6. If you have to eat in the car, try to park and really savor your breakfast burrito or burger. If you have to eat at your desk try to avoid multitasking and try to really focus on that salad or tuna sandwich. 
7. If you are really wanting to lose weight, step it up a notch and try to practice mindful eating full time for a few days.