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5 Benefits of Mindful Eating

5 Benefits of Mindful Eating

I have been researching mindfulness a lot as well as incorporating a variety of formal and informal mindfulness practices. What I have discovered is that mindfulness really works when it is used consistently. Formal practices include mindfulness meditation and various forms of yoga. Informal practice can include a multitude of daily actions that perhaps you mindlessly do every day such as brushing teeth, washing dishes, driving, and eating.

It is unfortunate that life passes by so many people without them realizing what happened; their minds are insistently focused on other things besides what is occurring right now. They fail to live in the present moment. Mindfulness helps you appreciate the present moment and flourish in it. It arms you with the ability to “be” in this moment as opposed to constantly feeling pressured to “do” in another one.

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This article will concentrate on mindful eating as one beneficial mindfulness practice. Eating is something you need to survive, but unfortunately for many people, it becomes an automated task. Without awareness poor eating habits can be created, which in turn, can cause a negative relationship to be formed with the food you eat. Mindful eating will shift your perspective about eating; instead of eating out of merely need and automation, you will begin to relish eating more and being grateful for the ability and opportunity to do so.

1. Enhances Senses

Mindful eating enhances all of your senses not just your taste buds. Mindful living is about engaging and observing your sensory experiences in the moment. Before you eat take the time to engage all of your senses. If possible observe what your food looks like. Notice the colors and patterns of the food you are about to consume. Touch your food and notice the various textures. Listen to your food to see if it makes any unusual sounds. For example, raisins make a crinkling noise when you put your ear up to them. Smell your food and notice how your salivary glands react to this sensation. Finally begin to eat and focus your attention on the sensations you experience while chewing your food slowly. Taking the time to stimulate all of yours senses might be something you take for granted anyway. Eating mindfully is an advantageous way to incorporate this into your field of awareness.

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As you practice mindful eating and learn how to enhance your sense, you will most likely notice a shift in how you live your life. Hopefully you will embrace the sense of freedom that allows you to live more presently and fully.

2. Savor the Flavor

I have been a major culprit in the past of inhaling my food and not enjoying the taste of it. This is especially apparent after exercise when my body is craving nourishment. I often don’t have the patience to eat slowly because my only objective is to fill up with as much food as quickly as possible. I don’t suggest utilizing this habit of eating. Eating is supposed to be a gratifying experience. How can you savor the food you are eating and truly taste it if you are concentrated on merely shoving as much as you can down your gullet? Chew slowly. Observe what the food feels like in your mouth. Put your fork, knife or spoon down from time to time while you are eating so you can be completely present with what you are doing.

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Also, if possible, refrain from watching T.V. or reading your phone or even talking. Place all of your attention on eating. I think you will notice that food has never tasted so delicious. When you place all of your awareness and attention on eating you begin to form a more appreciative relationship with the food you eat. It is not just about satisfying your desire to eat because you will start to feel grateful for what you are eating and the people who helped make that possible.

3. Eat Smaller Portions

Eating healthily is about eating the necessary sized portion. Many people overeat as a result of not paying attention to what they are eating and how much food they consume. They eat unconsciously not noticing how much they are consuming. By eating mindfully you will only eat until you have had your fill. You will begin to observe the feelings of being satisfied. You will know when you have had enough to eat because you are consciously paying attention to what you are doing. When you consume your food mindfully and slowly there is no need to stuff yourself. You will gain awareness of your bodily sensations and you will understand the signs of being sated more clearly.

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4. Live With a Healthy Weight

Mindful eating helps with portion control. Controlling your portions ensures you will eat only as much as your body requires. Many people eat as a coping mechanism for stress, depression, or grief. They eat even though they aren’t hungry. Eating mindfully helps you eat the right amount every time you consume food. If you are overweight, over time, portion control will help you lose unnecessary weight. As you continue to eat mindfully, you will be able to keep the weight off and live with a healthy and fulfilled body. Paying attention to the sensations from your body is vitally important. Only through mindful eating can you really gain a sense of being full. Your mind may try to convince you otherwise, but only your body will know if you have eaten enough or not.

5. Live Presently

So what is mindfulness really about? Why is eating mindfully so important and necessary to a happy existence? Practicing mindfulness becomes habitual. Just as your negative habits cause you to feel lousy at times, building beneficial habits can help your quality of life increase. Mindful eating is one merely one way you can invigorate your life with contentment and joy. You only experience this because you learn how to be in the present moment, disregarding the constant thoughts that arise about the past and the future.

As I stated previously, eating is something many people take for granted. You might eat but do you really enjoy the experience? How often do you eat without doing anything else? How often are you present with your food? Your well-being is dependent on your ability to be present with whatever you are doing. Practicing mindful eating promotes your ability to live in the moment. This is crucial because this is what life is all about! Enjoying the moment to moment experiences without giving validation to the judgments or negative thoughts swirling around in your mind. There are many mindfulness practices you can undertake that will assist in living more presently. I think eating mindfully is one the most effective practices you can learn. You probably won’t be able to eat every meal mindfully in the beginning, but with practice it will become easier and more enjoyable.

Featured photo credit: My Fitness Pal via 1y2u3hx8yml32svgcf0087imj-wpengine.netdna-ssl.com

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Last Updated on August 15, 2018

7 Amazing Things That Will Happen When You Do Plank Every Day

7 Amazing Things That Will Happen When You Do Plank Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

Video Summary

Why is it important to train up our core strength?

There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

One Exercise, multiple benefits

There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

What will happen when you start doing planks every day

    1. You’ll improve core definition and performance: 

    Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

    • Transverse abdominis: increased ability to lift heavier weights.
    • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
    • Oblique muscles: improved capacity for stable side-bending and waist-twisting
    • Glutes: a supported back and a strong, shapely booty.

    2. You’ll decrease your risk of injury in the back and spinal column

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      Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

      Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

      3. You’ll experience an increased boost to your overall metabolism

        Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

        4. You’ll significantly improve your posture

          Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

          A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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          A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

          On top of everything, someone with good posture looks better, healthier, and more confident.

          5. You’ll improve overall balance

            Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

            6. You’ll become more flexible than ever before

              Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

              7. You’ll witness mental benefits

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                Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                How to hold a plank position

                1. Get into pushup position on the floor.
                2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                4. Your head is relaxed and you should be looking at the floor.
                5. Hold the position for as long as you can.
                6. Remember to breathe. Inhale and exhale slowly and steadily.
                7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                Watch the video if you have any doubt!

                Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                  How to improve your plank time gradually

                  1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                  2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                  Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                  Who Should Be Cautious Doing The Plank?

                  You need to be cautious doing Planking exercises if any of these risks apply to you:

                  • Prolapse
                  • After prolapse surgery
                  • Pelvic pain conditions
                  • Weak or poorly functioning pelvic floor muscles
                  • Previous childbirth
                  • Overweight

                  Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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