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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 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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