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10 Ways To Practice Mindful Eating

10 Ways To Practice Mindful Eating

Eating is a natural, healthy, and pleasurable activity for satisfying hunger. However, in our food abundant, diet-obsessed culture, eating is often mindless, consuming, and guilt inducing instead. Mindful eating is an ancient mindfulness practice with applications for resolving this troubled love-hate relationship with food.

Mindful eating is eating with attention and intention. It is eating with the intention of caring for yourself. It is also eating with the attention necessary for noticing and enjoying your food and its effects on your body.

As you can see, mindful eating is much more than “eating slowly, without distraction.” While it is certainly a major point or aspect of it, it definitely is not everything.

Mindful eating encompasses the entire process of eating:

– Awareness of your physical and emotional cues.
– Recognition of your non-hunger triggers for eating.
– Learning to meet your other needs in more effective ways than eating.
– Choosing food for both enjoyment and nourishment.
– Eating for optimal satisfaction and satiety.
– Using the fuel you’ve consumed to live the vibrant life you crave.
– This broad application makes mindful eating a powerful tool for developing a healthier, happier relationship with food.

1. Eat A Plant-Based Diet

Researchers at the University of Chicago estimate the Average American could reduce global warming by becoming vegetarian. It is certainly more helpful than buying a Camry or Prius.

When eating meat products, especially red meat, there is a greater chance of colon cancer and heart disease. Switch red meat and dairy to poultry and eggs one day a week as a beginning tool. This is good for both you and our environment.

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plant based

    2. Don’t Skip Meals

    Skipping meals makes it harder to make mindful choices. When hunger pangs strike, you are prone to grab whatever is closest to your hand. This can mean stopping at a fast-food restaurant or buying something unhealthy from a vending machine.

    Plan regular meals to help give a constant eating rhythm to the body. Do not eat fast, but eat slowly! This allows the body to process all that is going inside of you.

    fitness tip

      3. Chew Thoroughly

      Chew each bite until it is liquified. This can be up to 20 to 40 times, but it is worth it. Chewing helps the tongue and palate taste the food better and reduces the possibility of choking.

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      chew

        4. Avoid Overeating

        There is a huge difference between eating enough and eating as though you can’t contain the contents of the food you just ate. Mindful eaters practice the former so they do not overtax their bodies.

        Portion

          5. Eat Slowly

          Eat slowly so you know when you can stop before you eat too much. You will be surprised to find out in Chinese medicine, one is to eat until he or she is only 80% full in order to keep the digestive system working efficiently.

          eat slow

            6. Focus on the Meal

            Choosing to focus on the food or meal allows you to truly enjoy the eating experience.

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              7. Drink Water Before Eating

              When you drink a glass of water before you eat, you eat less afterwards and don’t put on as many calories. Plus, you remain far from dehydrated, and your body gets adequate hydration to keep you awake and full of energy.

              drinking-water

                8. Engage All Six Senses

                As you serve and eat your food, observe the sounds, colors, smells, and textures involved in your food. Do not just rely on the taste alone. When you put your first bite in your mouth, act as though this was the first time you tasted the particular food.

                Practicing in engaging the senses helps you enjoy the food.

                open mind

                  9. Honor The Food

                  Start the meal with five contemplations or whichever traditional prayer or form of gratitude you choose to prefer. The five contemplations:

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                  1. This food is the gift of the whole universe: the earth, the sky, numerous living beings and much hard, loving work.

                  2. May we eat with mindfulness and gratitude so as to be worthy to receive it.

                  3. May we recognize and transform our unwholesome mental formations, especially our greed, and learn to eat with moderation.

                  4. May we keep our compassion alive by eating in such a way that we reduce the suffering of living beings, preserve our planet, and reverse the process of global warming.

                  5. We accept this food so that we may nurture our sisterhood and brotherhood, strengthen our community, and nourish our ideal of serving all living beings.

                  greek vegetable

                    10. Rate Your Hunger

                    Know how hungry you are. Then, rate yourself. Eat according to how hungry you are. If you are not filled, eat a snack later on in a few hours. This helps you control your weight.

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                      Featured photo credit: mad for health via madforhealth.com.au

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                      Ramanpreet Kaur

                      Currently a student but don't know what direction to go in: Let us see if writing gets me anywhere :)

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                      Last Updated on March 13, 2019

                      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                      Have you gotten into a rut before? Or are you in a rut right now?

                      You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

                      Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

                      1. Work on the small tasks.

                      When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

                      Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

                      2. Take a break from your work desk.

                      Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

                      Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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                      3. Upgrade yourself

                      Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

                      The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

                      4. Talk to a friend.

                      Talk to someone and get your mind off work for a while.

                      Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

                      5. Forget about trying to be perfect.

                      If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

                      Just start small. Do what you can, at your own pace. Let yourself make mistakes.

                      Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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                      6. Paint a vision to work towards.

                      If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

                      Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

                      Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

                      7. Read a book (or blog).

                      The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

                      Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

                      Check out the best selling books; those are generally packed with great wisdom.

                      8. Have a quick nap.

                      If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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                      9. Remember why you are doing this.

                      Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

                      What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

                      10. Find some competition.

                      Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

                      Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

                      11. Go exercise.

                      Since you are not making headway at work, might as well spend the time shaping yourself up.

                      Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

                      As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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                      Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

                      12. Take a good break.

                      Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

                      Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

                      Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

                      Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

                      More Resources About Getting out of a Rut

                      Featured photo credit: Joshua Earle via unsplash.com

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