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7 Simple Steps to Mindful Eating

7 Simple Steps to Mindful Eating

What is mindful eating? According to the Harvard Health Letter, it’s “noticing the colors, smells, flavors and textures of your food; chewing slowly; getting rid of distractions like TV or reading; and learning to cope with guilt and anxiety about food.” Most people do the opposite. They don’t usually take the time to enjoy the experience of eating, but instead they quickly rush through meals and eat mindlessly. There are many health risks related to eating that pose potential harm to people, such as obesity and GMOs found in food. This is why it is important to develop the habit of mindful eating. Keep in mind what you eat, and you are bound to live a longer and healthier life. Here are seven steps to eat more mindfully.

1. Choose healthier foods when shopping

Mindful eating starts before you sit down at the table. Stocking your kitchen with the right foods, and saying no to junk food, is an easy way to ensure a healthier meal and a mindful eating experience. When in doubt, abide by this simple rule: Choose whole, unprocessed food whenever possible. This includes vegetables and fruits, nuts and seeds, and lean dairy, meats and fish.

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2. Eat only when you’re hungry

Many people snack when they’re bored or as part of social rituals. However, you shouldn’t eat unless your body is telling you it’s hungry. Otherwise, you easily load up on extra calories and gain weight. If you’re hungry, there’s no problem with a healthy snack between meals, but don’t over do it by letting your light snack turn into a binge session.

3. Eliminate distractions when you’re ready to eat

Getting distracted while eating is very common. Many people like to unwind in front of the TV with their dinner, talk on the phone while eating or just “zone out” as they shovel food in their mouths. This is called “mindless eating.” To eat mindfully, you need to set aside the distractions and get focused on the task at hand, which is eating your food.

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4. Take deep breaths to settle your mind

Before you eat, take a few deep breaths to calm your mind. Examine your emotions, and note how you’re feeling. Tell yourself you will consciously be in the moment until you’re finished eating.

5. Savor each bite

Bring all your senses to the table, and really experience each bite. Note the smell, the feel and texture of the food in your mouth and the taste of different ingredients. Chew slowly and deliberately. And don’t follow the “clean your plate” rule. If you overload your plate with food, put the rest in a Tupperware and save it for the next day. Better yet, buy smaller plates so you break the habit of piling mass amounts of food on your plate and thinking you need to finish it to be satisfied.

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6. Allow your thoughts to flow freely

Your mind naturally wanders while eating, especially if you’re distracted by others at your table. This is okay. Just re-focus on eating slowly and deliberately when you notice this happening. Be aware of each bite you take despite the thoughts that may flow through your head. Let those thoughts flow like clouds, and keep shifting your focus back to the sensory experience of the food in front of you. Mindful eating is a process that takes time to learn. So don’t be discouraged if you make mistakes, because the next moment is an opportunity to re-focus on your mindful eating efforts.

7. Express gratitude

Acknowledge the time and effort you put into preparing your food. Be thankful that you get to enjoy your nourishing meal. Savor each bite, and express gratitude before and after you eat. This makes the experience of eating so much more enjoyable. And that’s really what mindful eating is all about: nourishing your body while providing a satisfying experience for your brain.

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More by this author

Scott Christ

Scott Christ is a writer, entrepreneur, and founder of Pure Food Company.

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Last Updated on January 3, 2020

The 10 Essential Habits of Positive People

The 10 Essential Habits of Positive People

Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

1. Positive people don’t confuse quitting with letting go.

Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

 I will grant myself the ability to trust the healthy people in my life … 

To set limits with, or let go of, the negative ones … 

And to have the wisdom to know the DIFFERENCE!

 2.  Positive people don’t just have a good day – they make a good day.

Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

3. For the positive person, the past stays in the past.

Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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4. Show me a positive person and I can show you a grateful person.

The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

6. Positive people do not let their fears interfere with their lives!

Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

7. Positive people smile a lot!

When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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8. People who are positive are great communicators.

They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

9. Positive people realize that if you live long enough, there are times for great pain and sadness.

One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

10. Positive person are empowered people – they refuse to blame others and are not victims in life.

Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

Featured photo credit: Janaína Castelo Branco via flickr.com

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