This past week I made a goal: I was going to eat mindfully. That means that every time I put something into my mouth I was going to actually taste it. Furthermore, I was going to evaluate what sounded good to me and let myself eat those things. I know, I know. It’s a pretty novel idea.
Lately, I've been noticing that I have been running around so much that many times I am just putting food in my mouth because I feel like I should. I should be hungry, or I should be thinking about lunch right about now. So often I just grab something while I’m driving or working or reading or (let’s be honest here) watching TV that I look down and half of my meal is gone without me even stopping to taste it! From now until the end of the month I am going to taste and enjoy what I put in my body. Whether it is a piece of juicy watermelon (SO good this time of year!) or a slice of chocolate cake I am going to really savor that moment. I guess it just hit me that so often I’m eating dessert and I am not even enjoying it because I am eating too fast without awareness. Talk about a tragedy!
If this sounds familiar to your life I invite you to join me in my mindful eating quest! Here are six tips to mindful eating brought to you by the people at the National Eating Disorder Awareness team:
1. Shift out of Autopilot Eating—What did you have for breakfast? Be honest. Many people eat the same thing day in and day out. Notice whether you are stuck in any kind of rut or routine.
2. Take Mindful Bites—Did you ever eat an entire plate of food and not taste one single bite? Bring all of your senses to the dinner table. Breathe in the aroma of a fresh loaf of bread. Notice the texture of yogurt on your tongue. Truly taste your meal. Experience each bite from start to finish.
3. Attentive Eating—Sure, you’re busy and have a lot “on your plate.” It’s hard to make eating a priority rather than an option or side task. If you get the urge for a snack while doing your homework or studying, stop and take a break so that you can give eating 100% of your attention. Try to avoid multitasking while you eat. When you eat, just eat.
4. Mindfully Check In—How hungry am I on a scale of one to ten? Gauging your hunger level is a little like taking your temperature. Each time you eat, ask yourself, “Am I physically hungry?” Aim to eat until you are satisfied, leaving yourself neither stuffed nor starving.
5. Thinking Mindfully—Observe how critical thoughts like “I don’t want to gain the Freshman Fifteen” or “I’m so stupid, how could I do that!” can creep into your consciousness. Just because you think these thoughts doesn't mean you have to act on them or let them sway your emotions. Negative thoughts can trigger overeating or stop you from adequately feeding your hunger. Remember: A thought is just a thought, not a fact.
6. Mindful Speech—Chit chatting about dieting and fat is so commonplace that we often aren't truly aware of the impact it might have on our self-esteem. When you are with friends and family, be mindful of your gut reaction to “fat talk” (e.g. “I’m so fat!” or the “I’m so fat," "No you’re not” debate). Keep in mind how the words might affect someone struggling with food issues.
I know life is busy, but let’s all work together this month to taste, enjoy, and treat ourselves with delicious foods of a variety of flavors!
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