Mindful Eating

Stress already has its deleterious effects on health, but eating an unbalanced and refined diet while stressed out synergistically leads to metabolic and fatigue havoc. 

Stress triggers our drive to reach for that comfort food, including excess sugar/sweetened drinks and sweets i.e., baked goods. When these stress levels are heightened we tend to ditch the most important things, such as, our wholefoods, fruits and vegetables – this is when we need them the most. In turn, it leads to a higher risk of insulin resistance, excess visceral fat and at risk of developing type 2 diabetes.

Just as stress can affect nutrition, nutrition can affect stress, it’s a feedback cycle. Eating a whole food diet has been associated with lowering depression, anxiety and stress, when compared to the typical Westernized diet (highly refined carbs and sugars) was associated with a higher risk of poor mental health.

Let me introduce you to….Mindful Eating

Mindful eating is eating with intention while paying attention. Using the act of mindful eating or being present whilst you eat will help overcome those eating problems in our increasingly busy lives, this way of eating is focused around developing a new mindset around food. Practicing this way of eating enhances the enjoyment of your meals, reduces overeating, aids healthy digestion, reduces anxious thoughts surrounding food and improves your psychological response towards food.

Do you mindlessly eat? 

• Eating until your full and even feeling sick 
• Grazing on food without noticing the texture, smells or taste of it
• Eating whilst on your phone, watching TV or typing away at work
• Rushing through your meals or eating on the go or in the car
• Having trouble to remember the taste, smell and texture of your last meal 

So, how can you MINDFULLY eat?

1. Give PRIORITY to mealtimes – take at least 15-30 minutes to sit down, enjoy your meal and lighten up all 4 senses (look, smell, taste and touch).
2. Avoiding DISTRACTIONS whilst eating (this doesn’t include dining company), as it’s impossible to enjoy the food in front of us when our attention is elsewhere (eating in the car, in front of the TV or whilst you’re typing away at the desk). Eating like this is known as mindless eating and can lead to overeating, choosing unhealthier options or not enjoying your meal at all. Even taking note of where you find yourself adopting this mindless eating act and become aware of it to help with avoidance. 
3. Avoid being RUSHED around mealtime, schedule time to eat your meal when you have enough time and won’t be interrupted.
4. Always SIT down for your meal, try to avoid standing up or in front of the fridge.
5. SERVE your food onto a plate/bowl, try to avoid eating from the packet, ice cream tub, take away container. 
6. Put your CUTLERY down between each mouthful and consciously make an effort to chew your food. 
7. Take TIME to truly savor and taste your food, use all your senses! Before eating take note of the look, smell and overall appeal of your food. Even when you notice the flavor, the smell and how it feels in your mouth.
8. How you FEEL about the food in front of you is important. Ask yourself, do you feel happiness, pleasure, regret, stress or guilt? 
9. PREPARING your own meals will help with getting your senses alive – touching, tasting and smelling can help improve your psychological relationship with food. 
10. Take time to NOTICE the difference wholesome good (fresh, seasonal, minimally processed) makes to your mood and overall health. Food is here to nourish and provide our bodies with beautiful nutrients to facilitate optimal daily function.