Mindful Eating

Original Image by epSos .de via Flickr

By: Nikki Nies

Featured in:  http://supermarketrd.wordpress.com/

Making health related resolutions, after countless weeks of indulgences over the holidays may seem like the ideal time to start fresh. However ,I have a proposition for you, instead of a resolution—which 9 out of 10 times are not pursued for longer than a month—pledge to better yourself.  Develop the mentality of “New Year, New You” and do this by slowly making small changes throughout the year.  Eventually all the small alterations can lead to great success.

Be Specific: Many people pledge they will “eat better” or “exercise more.” These statements can hardly be recognized as goals because they are difficult to measure. Not to mention, they are very easy to forget. Instead, set a small, specific and achievable goal such as “I will include a fruit at lunch everyday” or “I will walk the dog for a mile four times a week.”

Practice Mindful Eating: Develop a new, healthier mindset by incorporating the Am I Hungry?® Mindful Eating Cycle™. Use mindful eating when deciding when, what, how much to eat and where to invest one’s energy—this is quite likely to be more fulfilling both physically and mentally. Being a more mindful eater allows you to be more attentive to body cues and can help you determine the difference between physical “stomach” hunger and emotional hunger.

Food is not only an essential part of life, but also has the ability to make life vibrant, exciting and fulfilling.  Remember that in moderation, you can still enjoy all the pleasures that food has to offer, just realize that the third and fourth bite will taste just like the first and second!

Use these tips to help with achieving goals this year:

  • Identify stress factors and cravings
  • Use all senses when eating—really appreciate how the food was prepared and savor the taste
  • Avoid multitasking while eating, enjoy every bite and focus on the food and your company
  • One scale of one to ten, ask yourself how hungry you are
  • Aim to eat until satiated, not stuffed or overly full
  • Out of sight, out of mind.  Studies have shown it is better to not leave sweet and cravings on kitchen counter (or even have them in the house) , as one is more likely to graze throughout the day
  • Go for a walk around the block after dinners to help digestion and to avoid additional cravings
  • Strength in numbers: Share concerns and successes with doctor, friends and family
  • Don’t punish yourself for mishaps.  Splurging once in a while is not the end all be all.
  • Fixating on numbers scale or negatives about one’s body can be a downfall.  Embrace your inner beauty and inherent qualities

What are some ways you’ve been able to curb your food cravings?


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