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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 October 18, 2018

10 Benefits of Sleeping Naked You Probably Didn’t Know

10 Benefits of Sleeping Naked You Probably Didn’t Know

Sleeping is one of the most important things we do every night.

Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

Here are some benefits of sleeping in the nude:

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Video Summary

1. It is easier.

When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

2. It forces you to be ready to go more often.

Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

3. It can make you feel happier and more free.

Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

4. Skin-on-skin contact is the best.

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    If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

    5. It could lead to better sleep.

    Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

    6. It can help your skin.

    For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

    7. It helps you regulate your cortisol.

    Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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    8. It balances your melatonin and growth hormone.

    Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

    9. It can keep your sex organs happier.

    For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

    10. Sleeping in the summer is more bearable.

      Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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      Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

      Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

      Sleep well with your naked body!

      With these tips in mind, it’s time to start taking off your clothes at night!

      Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

      If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

      Want to Feel More Energized Throughout the Day? Start With This

      Reference

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