Mindful Eating

 

The Easy Way to Eat Mindfully
Eating mindfully will help you lose weight, Stop eating mindlessly before TV, computer or even in the car. CHEWS your Food wisely!!!

What is the goal of Mindful Eating?

We live in a fast-paced world where eating has become mindless. We eat on the run, at our desk while we’re working, and in front of the TV screen. The result is that we consume much more than we need, often without realizing it or truly enjoying what we’re eating.

Counter this tendency by practicing “mindful” eating: pay attention to what you eat, savor each bite, and choose foods that are both nourishing and enjoyable.

Mindful Eating will help you:

1. Reduce overeating and binge eating.

2. Lose weight and your Body Mass Index and also maintain your results.

3. It will help coping chronic eating problems such as anorexia and bulimia, and reduce anxious thoughts about food and your body.

4. It will help you to reduce the risk of getting type 2 diabetes. If you know that diabetes runs in your family, please take a moment and read this carefully:

http://www.bottomlinepublications.com/content/article/diet-a-exercise/why-eating-too-quickly-may-kill-you?utm_campaign=_BQGnIWB8tHC$Nu&DHN

Mindful Eating is using ALL your senses to eat:

1) Use your sight to look at food’s color and shape with full concentration. Is the color appealing to you? How many colors the food represent?

2) Smell a food’s aroma—both cooked and uncooked. Can you tell when something is fresh or spoiled? Is it boiled, broiled, grilled, steamed or fried?

3) Taste a food by letting it linger in your mouth for a long time, chewing it and extracting all the flavor it has to give you. Do you like (or dislike) it? Feel is as your tongue taste it, is it sweet, salty, sour, spicy, bitter, bittersweet, or tangy?

4) Experience details of a food’s texture and sound as you chew.  Is the texture, soft, hard, melting, crunchy, crispy, silky, moist, creamy, buttery, juicy, grainy, delicate, fruity, nutty, mellow, fully bodied or jelly like? Is it richly flavored? Which kind?

5) Hear food as you crunch, munch, and pop it in your mouth. Tune your ear to hear the sound as you swallow the food.

6) Sense of awareness: being mindful of your awareness,  deliberately paying attention, non-judgmentally, being aware of what is present for you mentally, emotionally and physically in each moment.

How to practice Mindful Eating? ~ C.H.E.W.S~

Chew your food thoroughly~
 Try chewing each bite 30 times before swallowing. You’ll prolong the experience and give yourself more time to enjoy           and savor each bite.
Handicap your way of eating and try mixing things up ~
To force yourself to focus on the experience of eating. Try using chopsticks rather than a fork, or use your utensils with your non-dominant hand.
EAT your food slowly~
 Eat slowly, savoring the smells and textures of your food. If your mind wanders, gently return your attention to your food and how it tastes and feels in your mouth. Pay attention to what you are eating, be aware of your environment.
 Wrestle those eating distractions  ~
Try not to eat while working, watching TV, reading, using a computer, or driving. It’s too easy to mindlessly overeat.
STOP eating before you are full~
It takes time for the signal to reach your brain that you’ve had enough. Avoid the temptation to clean your plate. Yes, there are children starving in Africa, but your weight gain won’t help them.
Are you Ready to CHEWS? 
~ Contact me today for an exploratory conversation about your current needs and goals. Let’s see if we’d make a good, collaborative team.