Whenever someone tells me they eat healthy, but are unhappy with their body, I ask them if they practice mindful eating. Most people are completely caught off guard and wonder what I am even talking about. The truth is, most people do not practice mindful eating, not because they don’t want to, but rather, because they haven’t been taught how.
A mindful person is fully present and lives in the moment without any judgment. When it comes to mindful eating, mindfulness helps you become fully aware of your body’s cues, so you know exactly when you are hungry and when you are full. Moreover, mindfulness helps you break free from poor eating habits by examining thoughts, feelings, and external pressures that affect how and why you eat (or don’t eat).
Our relationship with food should be one of the closest (and loving) relationships we have. Sadly, for many, it is the other way around. Many people have problematic relationships with food, which is why I created the following mindful eating exercises below. Theses exercises teach you to be a mindful eater, and will ultimately help you maintain a healthy and respectful relationship with the food that you eat.
1. Know Your Food
Connect with the story behind your food. The best way to do so is by rekindling your relationship with it. For example, connect with your food by paying attention to what is in it. You could grow your own veggies, visit the farmer’s market, or bake your own bread. Whatever the case may be, ask questions. Who grew this? Where did it come from? How did it get here? What’s in it? By asking these questions you’ll begin to gain a deeper appreciation for the food that you eat.
2. Eat With Intention
Not only is it important to pay attention to where your food came from, but it’s also important to know your intention behind eating. For example, food is your provider of energy. It nourishes your cells. It feeds your brain. And it certainly helps your organs function. Once you have adopted eating with intention, you’ll begin to understand how it is serving your body.
3. Gauge Your Hunger Level
Rating your hunger before you eat can help to reduce emotional eating. Ask yourself: how hungry am I on a scale from 1 to 10? Aim to eat when you are physically hungry and eat until you are satisfied, leaving yourself neither stuffed nor starving.
4. Eliminate Distractions When Eating
We live in a world full of distractions, and it’s not uncommon for families to eat in front of the TV, or with mobile devices by their side. Let’s face it – eating alongside technology can leave us completely disconnected to our food. Consider making mealtime a technology-free zone.
5. Savor The Flavor
Bring all of your senses to the table. Breathe in the aroma of a fresh loaf of bread. Notice the texture of ice cream on your tongue. Truly taste what you eat and experience it from start to finish.
6. Plan For Tomorrow
Get what you need for tomorrow ready today. Planning your meals ahead of time will give you the satisfaction of knowing that your meals will be tasty and nourishing, rather than settling for something that’s quick, easy and potentially not nourishing.
If you would like to learn more about mindful eating, or if you have concerns about your eating habits, feel free to contact me for a complimentary 2-hour coaching session at info@paulagalli.com. You can also book your session online here.
