The Power of Mindful Eating
Day 11 Quarantine - What have you always wanted to do and you have never had the time?
Day 13- The Power of Mindful Eating
Yesterday, I had a weak moment in my eating habits. I have had a challenging and busy week full of paperwork and big decisions. My mind and body felt overwhelmed, and when I feel this way I have been known to turn to an old trusted friend that always makes me feel better… sugar. I made myself a batch of snickerdoodle cookies and ate more than any one person should. And, let me tell you, they were delicious! Though it felt so right in the moment, 20 minutes later I regretted my decision. And, today I am definitely not feeling as good as I normally do.
During these stressful times, it may be difficult to stick to our clean-eating habits and sometimes you might listen to your body and heart’s cravings and indulge- even though your mind is telling you that indulging in a moment of weakness might not be the best choice. Here are some mindful eating tips to help curb over-indulging and in turn make ourselves feel better the next day.
How can we be Mindful while eating?
Mindfulness is a form of meditation that is focused on the present moment. When you focus on the present, you acknowledge your feelings, thoughts, and bodily sensations. By paying attention to what you eat and how it makes you feel, you can curb your cravings for unhealthy foods and unhealthy eating habits.
The purpose of mindful eating is not to lose weight, though that may happen. It is to savor the food that you are eating while being fully present in the eating experience. It is focused on the process of eating, rather than the outcome. And as a result, many have found that the practice of mindful eating has led to people eating less, savoring more, and selecting food with better health benefits.
How can you practice mindful eating?
Start with your grocery list. One of my favorite authors, Michael Pollan, says to avoid the middle section of the supermarket, and only shop the perimeter. The real food tends to be on the outer edges of the store, and your processed foods will be in the middle.
Listen to your body and eat when you are hungry. Though don't wait until you are starving to eat. If you are too hungry, then you will forget to savor your food.
Distinguish between true hunger and non-hunger signals. Sometimes we eat when we are bored or feeling emotional. Learn to tell the difference between these feelings and true hunger.
Learn to engage your senses while eating. What does your food smell and look like?
Learn to appreciate and love your food, and how it feels when it nourishes your body. Silently give thanks to the hands that have prepared the meal and the opportunity to eat delicious food.
Eat without distractions. Set aside your phone and turn off the TV while you are eating, so you can truly appreciate the moment.
"Always leave the table a little hungry," Pollan says. "Many cultures have rules that you stop eating before you are full. In Japan, they say eat until you are four-fifths full. Islamic culture has a similar rule, and in German culture they say, 'Tie off the sack before it's full.'" It takes 20 minutes for the body to realize that it is full. By leaving the table early, we avoid overindulging.
Notice the effects of the food you eat on your feelings and figure. If they are negative, avoid those foods in the future.
Like any new practice, mindful eating takes time. You are not going to become an expert in a day, but over time you will find that it is a powerful tool to gain control of your eating.
Today's Challenge, step #13:
Pick one meal a day to practice mindful eating. Try to eat more slowly, chew thoroughly, remove distractions, and stop eating when you are full.
References:
https://www.healthline.com/nutrition/mindful-eating-guide#bottom-line
https://www.health.harvard.edu/staying-healthy/8-steps-to-mindful-eating
https://spectrum.diabetesjournals.org/content/30/3/171
https://www.webmd.com/food-recipes/news/20090323/7-rules-for-eating#1
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