Mindful Eating

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Mindful Eating
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Introduction

Until a person employs mindful eating they are usually unaware just how unconscious or habitual their dietary and eating patterns are.

Mindfulness helps us make better food choices, but also helps us decide whether or not to eat a particular food at all, how much to eat and when, and very importantly, it allows us to gain the greatest emotional benefit from how and what we eat.

Mindful eating involves becoming more aware of the impacts food has on us personally, emotionally and physically. This means becoming more conscious of our food prompts and triggers.

While what we do or don’t eat is vital to our health, and those choices require mindfulness, mindful eating is as much or more about the why and the how of our eating, than it is the what.

With deep Buddhist roots, eating mindfully isn’t a new concept. It can even help treat eating disorders, anxiety and depression. Eating mindfully helps you create a healthier relationship with food, one with a deeper appreciation for your body, well-being, health and happiness.

Mindful eating is not a diet, it’s a gradual change of lifestyle. Simply putting more emphasis toward the appreciation and respect for food and wholly enjoying your meals on a daily basis will create a shift toward mindful eating. Everything else will fall into place with very little effort.

Table Of Contents

Disclaimer ……………………………………………………………………………………………….. 4

Introduction …………………………………………………………………………………………….. 5

What Does It Mean to Eat Mindfully? ………………………………………………………….. 6

What Are You Eating? …………………………………………………………………………….. 7

Why Are You Eating? ……………………………………………………………………………… 8

How Are You Eating? ……………………………………………………………………………… 8

Mindful Eating for Weight Loss …………………………………………………………………. 10

Eat When You’re Hungry ……………………………………………………………………….. 11

Eat Colorful and Flavorful Foods …………………………………………………………….. 11

Unplug and Eat ……………………………………………………………………………………. 12

Stop Food Guilt ……………………………………………………………………………………. 12

Mindful Eating Exercises ………………………………………………………………………….. 13

Raisin Meditation …………………………………………………………………………………. 14

Healthy and Life-changing …………………………………………………………………….. 15

Benefits of Mindful Eating ……………………………………………………………………….. 16

Helps Reduce Emotional Eating ……………………………………………………………… 17

Helps Control Binge Eating and Other Eating Disorders ……………………………… 17

Helps Reach Weight Loss Goals and Creates Healthy Eating Habits ……………… 18

Aids in Digestion and Nutrient Absorption ……………………………………………….. 18

Mindful Eating for Children ………………………………………………………………………. 19

Lead by Example ………………………………………………………………………………….. 20

Talk About What You Eat ………………………………………………………………………. 20

Shopping and Cooking with the Kids ……………………………………………………….. 21

Mealtime is Mealtime …………………………………………………………………………… 21

Risks of Not Eating Mindfully ……………………………………………………………………. 22

Who Cares? It’s Just a Burger …………………………………………………………………. 23

Overeating and Binge-Eating Issues ………………………………………………………… 23

Emotional Eating Cycles ………………………………………………………………………… 24

The Mindful Eating Cycle – Are You Really Hungry? ……………………………………… 25

Why? …………………………………………………………………………………………………. 26

When Do You Eat? ……………………………………………………………………………….. 26

What Do You Eat? ………………………………………………………………………………… 26

How Are You Eating? ……………………………………………………………………………. 27

How Much Are You Eating? …………………………………………………………………… 27

Where Are You Distributing Your Food Energy?………………………………………… 27

Self-empowerment ………………………………………………………………………………. 28

Eating Mindfully to Overcome Emotional Eating ………………………………………….. 29

Identifying Emotional Hunger vs. Physical Hunger …………………………………….. 30

Create an Obstruction to Delay Eating …………………………………………………….. 30

Check-In with Your Inner Foodie …………………………………………………………….. 31

Set Yourself Up for Success ……………………………………………………………………. 31

Let Go of the Food Guilt ………………………………………………………………………… 31

How Mindful Eating Can Make Food Taste Better ………………………………………… 33

Satisfaction, Not Super-Sized …………………………………………………………………. 34

Visually Stimulate Your Palate ……………………………………………………………….. 34

Savor the Moment ……………………………………………………………………………….. 34

Ways to Eat Mindfully ……………………………………………………………………………… 36

Chew Your Food …………………………………………………………………………………… 37

Slow Down the Shovel ………………………………………………………………………….. 37

Close Your Eyes and Taste……………………………………………………………………… 37

Properly Serve, Then Sit ………………………………………………………………………… 37

Eat without Distraction …………………………………………………………………………. 38

Conclusion …………………………………………………………………………………………….. 39

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