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Mindful eating is the act of bringing our awareness to what we eat, when we eat, and how we eat. The benefit of tuning in through mindful eating is to bring more intention to how we fuel our bodies and become more aware of our body’s cues. For example, our hunger, thirst, fullness, and how our bodies respond to various foods. Through mindful eating we can enjoy our food more, work with our bodies, reach our wellness and fitness goals, and walk away from meals feeling good about our choices and good in our bodies.
Here are three tips for mindful eating!
Remove Distractions
Allow yourself time to sit and enjoy your meal. If eating while watching shows, movies or YouTube is common practice, I highly encourage you to turn them off while eating so you can focus on your food and the flavors without the distraction of TV.
Put Away Your Phone
Take removing distractions one step further by ditching your device too. Set your phone out of reach and give yourself permission to really enjoy the food you’re eating without scrolling on social media, looking at emails, texting, etc. If you find it helpful to listen to a podcast, music, or an audiobook while eating, that’s okay as it can be a stepping stone in the journey of removing distractions.
Slow Down
By slowing down when eating it gives your body more time to register fullness and supports digestion since digestion begins in the mouth! To support yourself in slowing down when eating try putting your utensil down between bites. Try chewing each bite 30-50 times. Notice if you’re breathing evenly while eating or do you have to pause and take a big breath because you’ve been rushing? Ask yourself if you notice what your last bite tasted like.
Building new habits takes time and repetition. Often it’s uncomfortable to create new routines and to step away from old patterns. Create reminders for mindful eating, offer yourself grace when bumps come up, and if you’d like support please reach out. We’re all here to support you in living your best life!
Heather Benek
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