If I am eating something that I consider a splurge, like a dessert or fries, I take a bite and decide if I truly like it, and if it is worth it for me to continue eating it. I may eat one cold, mushy fry and say “no way, totally not worth it.” On the other hand I may taste a bite of heavenly, decadent cake and decide that savoring a few bites is what I want to do. And there is no beating myself up involved. Are you really hungry, or is it something else? Snacking can be really habitual. Maybe we always have a snack when our kids do, or always at 3:00 pm or always while watching TV after dinner. Just because we have created this habit, it doesn’t mean we can’t break it! Working from home means that I am near my kitchen all the time. I realized that I had certain patterns around eating, such as eating to procrastinate, eating when I’m bored, and breaking off a piece of dark chocolate from a bar every single day after lunch. Paying attention to the signals our body gives us around hunger can help to break these habits. Hunger comes on slowly and builds, whereas cravings come on strong and fast. I heard a tip from a nutritionist recently that really clicked. She said to use the fruit rule. If you feel hungry and would be willing to have fruit, you are most likely legitimately hungry. However, if the only thing you’d be willing to eat is a bowl of ice cream or cookies, you are having a craving. Sometimes I eat when I am really thirsty, and a cup of tea or a big glass of water can be a go to before I always reach for a snack. Appreciate what you are eating. I have eaten so quickly that I don’t even remember tasting my food. My plate was clear, but I kind of missed the meal.
If you can describe the flavors of your meal and the texture of what you’re eating, even in your head, you are most likely eating at a mindful pace. When we appreciate our food it all seems worth it, even the splurges, because we are truly enjoying them. You may only need a bite or two of something rich or sugary because you were able to savor it instead of getting in every bite while you can. You don’t have to say no to foods if you eat them slowly, only when you truly want them, and stop when you feel satisfied instead of stuffed. Put your fork down between bites. It sounds simple, but when you really become aware of this, you may notice that you are already preparing your next bite of food on your fork before you finish what’s in your mouth. This can make you feel rushed and cause you to swallow before you’ve really had a chance to chew your food well. Slowing down in this way can also help you realize when you are full. If you are shoveling your food, and feeling like you have to clean your entire plate, you may miss your body telling you that it’s full, and all of a sudden you are overstuffed. Prepare. When I take the time to prepare healthy food for the week on Sunday I notice a huge difference in how I eat all week long. I call it my “Sunday Prep.” I take one hour to cook things like lentils, quinoa, oatmeal, mason jar salads, and roasted veggies that I can put together in different ways to make healthy meals all week. Having your fridge stocked with healthy options makes it much easier to make mindful choices. I hope that these suggestions serve you and help you to make mindful eating a reality in your life. Drop the diets and the struggle around food, and let your body guide you to food freedom. CEOMOM | 31