IMAGE: ©CONTRASTWERKSTATT / ADOBESTOCK.COM
EAT WELL
If you find yourself reaching for food in a moment of stress or haste, stop and take a breath. Literally take just one moment. It can be as little as 30 seconds. And, before you take a bite, ask yourself first, are you eating out of hunger or are you looking to fill something else? If the answer is the latter try and take another big breath or two, or take a short walk. If you establish that you are in fact hungry, try and consider some of the following steps to eat with mindfulness and intention.
Listen.
Pay attention to hunger cues. Eat when you’re hungry and stop when you’re full. If we listen to our body’s signals about hunger, fullness, and appetite, we will know better when to stop eating.
Be Aware.
Even when you’re at a party or at the office luncheon be aware of the foods you’re reaching for. Look for whole foods. Build your plate around greens and plant-based options. And be mindful of your portions.
Relax.
Breathe.
Try taking three deep breaths before you begin your meal and one deep breath in-between each bite. It’s also important to stop other distractions (close your computer, put away your phone) and just sit in silence or with company and appreciate your food.
Chew.
The very first step in digestion is the mechanical mastication in the mouth (A.K.A. chewing). If you’re not thinking about it, you probably only chew about 3-10 times before swallowing. You can try to aim for around 25 chews before swallowing. This will likely feel like a lot initially.
If possible, try and take time to sit and enjoy a meal. Ideally you could spend at least 20 minutes with your food but even just 5 or 10 will do. And, try not to let yourself become to ravenously hungry before sitting down to eat. 24
WA N D ER-M AG.C O M