One of the easiest and best ways to improve your diet and health is a little practice I like to call “mindful eating.” This is one of my greatest secrets to healthy living success and what I rely on more than anything else.
So what is mindful eating, anyway?
Let me start out with a few examples of what mindful eating is not. Sitting at your desk answering emails during lunch -or- sitting in front of the T.V. with a bag of chips -or- scarfing down a Doritos Locos taco while driving to your next business meeting. Seeing a trend here?
Basically, if you are doing anything else while you are eating, then you are not eating mindfully.
The definition of mindful is attentive, aware and careful. When you are doing a million other things during meal and snack times, it is extremely difficult to be mindful in any of the activities, much less eating. When distracted, we have a tendency to eat more, and are less inclined to choose healthy foods.
Now imagine being very deliberate about each and every meal. Make it an event, choose your food carefully, and enjoy each and every bite. Do you know how much more satisfied you will feel?
Here are some tips for mindful eating to practice over the next few weeks.
Mindful eating tip #1 – Eat only when you are really hungry
In order to do this successfully, you have to get in touch with your hunger cues. Most of the time we are conditioned to eat at certain times of day, or we opt to eat when we are bored and wanting a distraction. Pay attention to how your body feels and the subtle signs it sends when you start to get hungry. Does your stomach growl? Does your energy tank? Do you start to get irritable? These are important cues that tell you it’s time to eat. Noticing these cues and acting on them accordingly is a mindful eating practice in and of itself.
Mindful eating tip #2 – Eat in a quiet space
(If you never eat alone, try it!)
Eating alone and/or in a quiet space can be a very powerful experience in mindful eating. It’s just you and your meal. You aren’t forced to eat at anyone else’s pace and are free from all the distractions keeping you from truly enjoying the food in front of you. Turn off your phone, music, and television and be one with your lunch 😉 Better yet, eat your meal outside and get the benefits of spending time in nature as well.
Mindful eating tip #3 – If eating with others, pause between bites to converse and then come back and be present with your meal.
Eating with others can be a very enjoyable experience, but it can also be very frantic depending on the vibe of the company you keep. If you are out with coworkers and everyone is stressed by deadlines and in a rush to get back to the grind, then you may feel rushed. If your dinner date is mad at the world and you start to pick up on it, how do you think you are approaching your own meal? When dining with others, no matter their vibe, it is always good to take a pause in the conversation to get back to the enjoyment of your own space and your own meal.
Mindful eating tip #4 – Take a good deep breath between bites
This one sounds simple but you would be surprised how often you eat fast and furious style without even taking a breath. Just the act of breathing between bites can slow the pace and increase the satisfaction of eating.
Mindful eating tip #5 – Be aware of the different flavors and textures of your food
Food has so many delicious and sensual nuances that we often miss when we are multitasking. At your next meal or snack, take the time to take it all in. The subtle smells, the different flavors, the different textures, really experience, and appreciate all that your meal has to offer.
Mindful eating tip #6 – Pay attention to how your body feels as you eat
Do you gain energy? Do you get tired? This is so important and will give you clues about which foods are best for your body overall. When and after you eat, you should always have a sense of satisfaction, energy, and well-being. If you find that what or how you are eating doesn’t make you feel this way, something needs to change.
Practicing mindful eating is the easiest way to determine which foods are right for your body and to get more enjoyment out of your meals.
Do you ever find yourself doing a million things at once while you are supposed to be enjoying a meal? What is your worst “non-mindful” eating habit? I’d love to hear your experience in the comments below.