You’ve undoubtedly eaten something recently, like the majority of us. Like many of us, you might not even be able to remember every single thing you ate, let alone how it tasted.
We’re not entirely conscious of what we’re eating because we’re working, driving, reading, watching television, or playing with an electronic gadget. This thoughtless eating, or a lack of awareness of the food we’re ingesting, may be a factor in obesity epidemic and other health problems.
How does mindful eating work?
Being mindful implies paying attention to the here and now while stoically accepting and acknowledging your feelings, thoughts, and physical sensations.
Although mindful eating adheres to the same principles of mindfulness, it is more than just an individual practice. It also includes the impact of what you eat on the outside environment. We eat for overall wellness.
While the Mediterranean diet emphasizes fruits, vegetables, whole grains, seeds, nuts, and vegetable oils, the mindful eating approach may also be used to enjoy a cheeseburger and fries. You may consume these kinds of meals less frequently if you pay close attention to what you eat.
In its simplest form, mindful eating entails paying close attention to your food while you purchase, prepare, serve, and eat it. To follow the practice, you may need to make a number of changes to the way you approach meals and snacks.
These are just a few of the techniques that help you get there:
- Start by making a grocery list. While making a shopping list, take into account the item’s potential impact on your health and make sure to keep to it to prevent impulsive purchases. Avoid processed goods, and the chips and sweets at the checkout desk by placing the majority of your basket in the vegetable area.
- Arrive to the table hungry, but not famished to the point of vomiting. If you miss meals, you can be in such a rush to eat that filling the emptiness takes precedence over actually enjoying your food.
- Begin with a little bit. It could be beneficial to keep your plate to nine inches or less in size.
- Be grateful for your meal. Before you start eating, take a moment to think about all that went into bringing the dinner to your table. Express your thankfulness in a quiet voice for the opportunity to eat wonderful meals and the company you are now with.
- Use all of your senses when eating. Pay attention to the color, texture, scent, and even the sounds that various meals create as you prepare them as you are preparing, serving, and enjoying your food. Try to name each component in your dish while you chew, paying specific attention to spices.
- Eat little bits. When your mouth isn’t entirely full, it’s simpler to taste food completely. Between bites, put your utensil down.
- Take a good chew. Till you can taste the flavor of the dish, chew thoroughly. (Depending on the meal, you might need to chew each mouthful 20 to 40 times.) The number of varieties that have been released may surprise you.
- Eat gently. If you heed the preceding guidelines, your meal won’t be bolted down. Prior to engaging in conversation with your fellow diners, spend at least five minutes eating mindfully.
Pingback: The prescription you need to help you stay focus ≡ Know99