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Mindful Eating – What is It and How to Go About It?

This age-old technique of mindful eating changes the way you think about food and leads to a lifetime of wholesome eating. We seldom ever remember the last meal we had, much less the feelings we had while eating it. An average American spends 2.5 hours each day just eating, according to a 2011 report from the USDoA, but more than half of the time we’re distracted by something else, such as driving, reading, working, watching tv, or tinkering with electronic devices, and aren’t paying attention to what we’re eating. The national obesity pandemic and associated health problems are a result of mindless eating, which is eating without being conscious of the food being ingested.

What is mindful eating?

Being mindful is paying attention to the here and now while being conscious of your emotions, physical sensations, and thoughts. This is true for mindful eating as well, although this idea transcends personal preferences. What you eat and how you consume it have an impact on the entire globe. We eat for comprehensive health, which is the same idea behind the proposed U.S. Dietary Guidelines from 2015, which took sustainability of food crops and the health advantages of our food into consideration. The strategy works with cheeseburgers and fries while advocating a nutritious Mediterranean diet rich in fruits, whole grains, seeds, veggies, nuts, and vegetable oils.

You consume less unhealthy items less frequently if you pay attention to what you eat. In essence, mindful eating is paying close attention to all aspects of your meal, including purchasing, cooking, serving, and eating. More than small alterations to meals and snacks are involved in mindful eating.

Source: Pexels

Buddhist spiritual guide Thich Nhat Hanh and Harvard Medical School’s Dr. Cheung provide the following methods to aid in embracing these concepts:

  1. Start by making a grocery list. When shopping, think about the items on your list in terms of their health benefits. Avoid the middle aisles of processed food and the chips and candies at the checkout stations and fill your cart in the vegetable area.
  2. Attend the meal with an appetite but not if you are famished. When you skip meals, you could be tempted to eat more because you’re more concerned with filling the vacuum than with enjoying the meal.
  3. Start with modest serving sizes. It could be beneficial to keep your plate to nine inches or less in size.
  4. Appreciate your food. Pause before you eat to contemplate everything and everyone who contributed to the food on your table. Silently express your thanks for the opportunity to enjoy delicious food together with your companions.
  5. Employ all senses during the meal. When cooking/ serving/eating your food, pay attention to texture, aroma, color, and the sounds different foods make while preparing them. As you chew food, identify all the ingredients and seasonings.
  6. Take smaller bites. It’s easy to taste food wholly when your mouth is not full. Put down your spoon between mouthfuls.
  7. Fully chew your meal. For a true flavor of the dish, chew thoroughly. Depending on the meal, you chew each mouthful between 20 and 40 times. The variety of flavors that have been offered will amaze you.
  8. Eat gently. If you take the aforementioned advice to heart, you won’t swallow your meal. Spend five minutes eating mindfully before engaging in conversation with your other diners.

    Source: Pexels

Little Steps, Slow and Steady:

From hospitals and medical facilities to spiritual retreat places, several programs provide guidance on how to get started. A program with a medical foundation could be covered by health insurance.

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