Do you have your cellphone in one hand while staring at your laptop or TV when eating?
You are not alone.
The diet mentality has lead us to believe that all that really matters is what, rather then how and why we eat. This has lead us to become less present during our meals, because we simply put our efforts and energy into what to eat. Our time and resources are limited, especially during this time we live in right know, so we think that we have to make choice – what to eat or how to eat it.
For example, you can eat the most nourishing healthy green kale and avocado salad, but if you are not mindful in your way of eating, your body won’t get all the benefits of that healthy salad.
This is the deal: Mindful eating, it’s an essential part of a nourishing relationship with food and yourself. The key is progress, not perfection, and by using the guide below you can start making changes to your eating habits as soon as today.
Mindful Eating Guide, 6 Simple Steps:
- Listen to your body: Follow your hunger signals and tune in. How hungry are you? What’s your body craving? Part of mindful eating is also becoming an intuitive eater. This means that you are aware of your own choices and don’t let others or your own emotions decide what or what not to eat.
- Create peace around your meal: Remove distractions, such as laptops and cellphones. Set the table and perhaps turn on some quit music in the background. Serve your meal on a beautiful plate and put the food in a neat order.
- Take 3 deep breaths: By taking deep breaths, you are activating the parasympathetic nervous system, which helps you rest and digest.
- Your plate and the food: Now, discover what is actually on your plate. Pay attention the flavors. What do you recognize? How does the food taste? What are the textures of the different ingredients? Be mindful in this moment and try to recognize all the sensations throughout your meal.
- Slow down your chewing: Make sure you chew your food properly. It helps you to calm down and improves your digestion system. Try chewing softer foods at least 10 times, and harder foods around 30 times before swallowing. When distracted, go back to Step 3 and take 3 deep breathes.
- Take breaks: Don’t rush through your meal in 5 minutes. Instead allow yourself to take breaks. Set down your cutlery and chew the food thoroughly. Yes, eating is one of our basic needs, but it’s not only to reload the body with new energy, it can also be a pleasure.
Mindful eating is about making food choices that honor your health and taste buds while making you feel well. Taking these steps into action takes practice–progress, not perfection, is what counts. So calm down, set aside some time, take few breaths and become mindful while eating your next meal.