I have been thinking a lot about the word “Intentional”. A friend of mine told me it was her word for the year, funny because I had been thinking of the same word. I need to be better at doing things intentionally or on purpose, especially when it comes to eating food. Sometimes I just shovel food in my mouth when I’m not even hungry. One of my goals this year for my healthy eating is to be more intentional, or “Mindful” in my eating! I am excited to share with you this great post by Darci Maxwell about Mindful Eating. 
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Many people consume calories at an alarming rate. They eat dinner watching the television, snack at work, grab treats when they are shopping, order extra food when they get fast food, etc. There are many with an addiction to food, especially sweets. If your New Year’s Resolution is to lose weight, you may be frustrated by the amount of unsuccessful diets there are on the internet. Maybe you started strong at the beginning of the year but as time goes on, you are starting to give up on your resolution. Have you considered that you have been approaching it all wrong? Instead of counting calories, dieting, and starving yourself (and having late-night binges later), you should try mindful eating.
What is Mindful Eating?
Mindful eating is paying attention to what you eat, how you eat, and why you eat. It is noticing signals from your body that tell you when you are hungry and full, being aware of the sensations that you experience when eating, and keeping track of how you feel about food. It is also known as intuitive eating. Mindful eating has its roots in Buddhism, and seeks to reconnect us to the experience of eating. Instead of telling you the rules of how much or how little to eat, it encourages you to pay attention to your body, the reason why you are eating, and the physical cues for hunger (rather than the emotional ones).
How Does Mindful Eating Help With Weight Loss?
Mindful eating makes you more aware of what your body is telling you with regard to food. It helps you pay attention to what you are eating as well as why you are eating. Do you eat when you are stressed? Do you eat to replace another psychological need that isn’t being met (like the need for affection, accomplishment, or simply just a listening ear)?
Mindful Eating – 7 Tips to Help You be More Mindful When You Eat
Slow Down
The most important thing to remember on your mindful eating journey is that you need to slow down. It is not a race to see who in your family can finish their meal first. You need to slow down, fully chew your food, and pay attention to your body. It takes your body about twenty minutes to register the chemicals that tell brain that you are full. If you scarf down your food too quickly, you may accidentally overeat. If you are eating with friends or family, enjoy each other’s company during mealtimes instead of racing to finish. If you have a hard time eating slowly, try using chopsticks.
Turn off the TV (and Your Phone)
It is easy to be distracted by the television and eat more than you mean to. You also will miss out on the flavor and other sensations of food by eating distracted. Studies show that if you are distracted while eating, you have to eat more in order to experience the same pleasurable sensations from food as you would experience if you were not distracted. This can lead to weight gain.
Pay Attention to the Sensations of Eating
While you are eating, notice your and savor it. Listen to the sound, feel the texture, look at the colors, smells, texture, flavor, etc. Let food sit in your mouth and really pay attention to the flavor, texture, sound, etc. Pay attention to the details of your dinner and notice what makes this meal unique. If you are eating with your kids, ask them about the sensations they are experiencing. Have them describe the texture, taste, and sound of their food.
Appreciate Food
Part of mindful eating is appreciating your food. Appreciate where it came from, the amazing process it goes through to grow, be processed, shipped to the store, arrive in your hands, and then what it takes to cook it. Really think about everything that goes into getting that potato, piece of bread, chicken, etc. onto your table. Who grew it? Where did it come from? How did it get to the store? As you appreciate your food more, you may find your shopping habits change a little too. If you can, grow your own garden or raise chickens to appreciate all that goes into producing food.
Understand Cravings
If you have intense cravings for sweets, salty foods, etc. try to understand why you have those cravings. Often, people crave sugar when they are dehydrated, sleep-deprived, or need energy. Instead of reaching for a candy bar, you should take a drink of water and eat fiber-rich foods that will give you more energy. People tend to crave salty foods when they are stressed. Instead of reaching for potato chips, take a moment to relax. Do some meditation, breathing exercises, or go for a walk. Cravings for red meat typically mean that you are iron deficient. If you are constantly wanting to snack, try to eat a more balanced diet.
Buy Healthy Snacks
When you shop at the store, instead of buying chips, candy, etc, buy healthy snacks like granola, fruit, and nuts. Dark chocolate is a good alternative to normal chocolate and candy as it is more healthy than other sweets, but it still satisfies your sweet tooth. If you do not even have unhealthy snacks at your house, it is harder to eat unhealthily. Limit your fast food stops and try to cook more at home. For those that like a crunch, stock your fridge with vegetables like carrots and celery and your pantry with dried fruit.
Ease Into Mindful Eating
Mindful eating can be hard to suddenly take on. Instead of jumping into mindful eating and exhausting yourself, ease into it. Start by enjoying your morning with an eye of mindfulness. Put your phone away during meals, and turn off the TV. Try eating one course of a meal mindfully. When you are ready, try one meal a week. Really pay attention to how your body feels about food, while you are eating it and when you are craving food.
Mindful eating is a rewarding journey that can change your life. Good luck on your adventure!
