Regardless of if you consume too many calories or too few. No matter if you eat 2 big meals a day or 5 small meals a day. No matter if you suffer from acid reflux or indigestion. And despite if you are what you would personally consider overweight, underweight, or just right—the most important thing about healthy eating for everyone of us is to remember that eating is all in your head—and by that I mean, we should eat more mindfully.
Mindful eating is rather new to me as well. However, for experts like Doctor Melanie Greenberg, a Clinical Psychologist and Mindfulness and Eating Disorder Specialist, mindful eating is the practice of deliberately taking note of every sensory experience associated with eating—while simultaneously leaving emotions (especially if they are critical or judgmental) about eating out of the experience altogether. According to Dr. Greenberg, eating more mindfully actually “re-wires the brain…[and] restores intuitive wisdom around eating” to make the experience enjoyable yet, “yields better control of fear… reduces stress and depression around eating and helps individuals maintain are more positive relationship with food and as well as a healthier body weight.
With that in “mind”, let’s explore the basics of mindful eating…
1. Turn Off and Tune In
We’re all apt to scarf down a few too many snacks in front of the television. And studies link the tendency to consume almost 25-percent more calories to being distracted by the TV, laptop, smartphone, or tablet. So be aware of what you’re noshing on by unplugging and focusing on what you’re putting in your body. This way you will actually pick up on the signal that your body is satiated before you overeat.