Part 2: Guidelines for Mindful Eating

I wrote earlier about what is mindful eating. Mindful eating cannot only help people who have an unhealthy relationship with food, but can also help people  who are suffering from digestion issues. Below is a Mindful Eating Guideline to help you practice being more mindful during meal times.

1.     Slow Down:

§  Pause and enjoy the smells and beauty of the meal

§  Each time you take a bite, put down your fork until the last bite is thoroughly chewed

§  Chew thoroughly until the full taste is extracted

§  Chewing allows enzymes to digest food and signals of fullness to reach the stomach

2.     Eat the Right Amount:

§  The Okinawans, the longest lived people in the world, practice “hara no hachi bu,” which means eating until you are 80% full. We often eat until we are stuffed and then no longer enjoy the meal we consumed.

3.     Practice Mindful Substitution:

§  Offer substitutions that satisfy what you are craving. For instance, if you are craving sweets, try a baked apple drizzled with maple syrup because a kale salad may not keep the craving away. But reaching for a cookie or other desserts may not actually satisfy your craving either.

4.     Practice Mindful Meditation

§  Meditate for 5 – 10 minutes a day, focusing on your breath and being fully present

§  Use this time to set intentions for each day

5.     Recognize All Types of Hunger

§  Eye Hunger is the need for beauty. Satisfy eye hunger by creating a “feast for the eyes” with the colors on your plate. Feed on color and beauty without eating at other times in your life: looking at art or nature, for example.

§  Nose Hunger is the need to experience smell, which connects us to our memories. Always take time to smell before eating, and feast on smell without eating, such as using aromatherapy.

§  Mouth Hunger is the need to chew. Try different textures and feel each taste on your tongue.

§  Stomach Hunger is typical “hunger” in the belly. Always check in with stomach hunger before, during, and after a meal to make sure you are eating due to true stomach hunger and not another type of hunger.

§  Cellular Hunger is the body’s need for nutrients in its cells. What nutrients does your diet need to support your cells?

§  Mind or Heart Hunger is what we desire. This may not be hunger for food. Ask yourself what are you really hungry for? Nourish yourself in non-food ways daily.

Resources

Mindful Eating by Jan Chozen Bays

Eat, Drink, and Be Mindful by Susan Albers

The Center for Mindful Eating: www.thecenterformindfuleating.org

Adapted from BCNH 

Disclaimer:  Information is for health education only and is not meant to diagnose, treat, or cure any disease or medical condition. Always see your health care provider for proper diagnosis and treatment. Information on herbs and supplements has not been evaluated by the FDA

Note: If you are suffering from an eating disorder or digestive issues, please seek support from a physician.