8 Simple Ways to Eat Mindfully

8 Simple Ways to Eat Mindfully
By Lorna Jane.
I thought I would share this GREAT article from Lorna Jane's www.movenourishbelieve.com blog that I also contribute for. Recognize the model??  These tips are GOLDEN and will stop you in your tracks immediately if you really try them out and take them serious. Starting a food journal is also one of my best tips too. These tips will help you to - once and for all - STOP when it comes to mindless snacking. Once you conquer these tips you really will have the best relationship with food. That to me is what it is all about...enjoying food! I love teaching and guiding this to my clients everyday. My way of eating is simple. No deprivation, no rules, instead... just nourishing your body and making it happy with the meals you love. Sounds good right? For more healthy recipe ideas you can also visit my recipe site at www.monimeals.com. Let's get started. Full link is here: http://www.movenourishbelieve.com/believe/8-simple-ways-to-eat-more-mindfully/

8 Simple Ways to Eat More Mindfully


1: Eat only when you are hungry

No two days are the same. If you went on a 7-mile hike on Sunday, you might be craving a larger dinner than after a typical Monday at the office. Maybe you join your co-worker for lunch every day at noon, but on some days you’re not hungry until 1:30. When you learn how to approach each day mindfully and listen to your body rather than the clock, calendar, and those around you, you are able to eat more sensibly.  

2: Stop eating when you are full

No matter what, always check in with your fullness level.  Stop when you are 80% full rather than eating until you can’t eat anymore (100% or more). Ensure you’re keeping up your water intake throughout the day as sometimes dehydration can be mistaken for hunger.  

3: Set aside time to focus solely on eating

You know us sporty sisters are often on the go! To be more present while you’re eating, it’s important to set aside time for meals, i.e. take a lunch break while at work (don’t resort to what we like to call “desk lunch”). Sit down, focus all of your energy on savouring every mouthful, take smaller bites and chew your food. While you may feel too busy to sit down and take a break, you owe it to your body to give it the time and nourishment it deserves.  

4: Set the Mood.

A calm ambience is key when munching mindfully and truly enjoying your food.  Tune out from all distractions, such as your TV, laptop, phone, even the newspaper! Find a quiet place, with little distractions to focus solely on enjoying each and every bite. In this relaxing environment, you may even find that your food tastes better, plus it’s a great tool to stay present and engage in conversations without being superglued to your phone.  

5: Practice gratitude for your plate 

You wouldn’t want to spend an hour cooking up a gorgeous dinner, only to have it disappear in 10 minutes, right?  Whether you, a friend, or a five-star chef created the meal on your plate, take a moment to appreciate the love and ingredients that went into it.  Savor the flavors, textures, and colors and treat it as you would your biggest indulgence.  Plate your food in a beautiful way and it will be that much easier to savour and appreciate.  When you’re present and appreciative of what you are eating, you’re more likely to be satisfied longer (and avoid reaching for a candy bar after lunch). When food is your friend, you can’t help but feel happier. And that is a state of mind that we could all benefit from seeing more of in the world.  

6. Slow it down

Because it takes time for our stomachs to communicate how full it is with our brain (we’re not superheroes!), people who eat slowly tend to consume fewer calories than speedy eaters. If you have trouble pumping the brakes, chew your food about 20 times before swallowing.  This may seem silly to do every time you nourish, but you’ll find that over time, it will soon become the norm.  Digestion begins in the mouth, so the more work you do to chew before your food begins its journey, the more grateful your tummy will be later.  

7. Take a break  

Ever notice on days when you’re distracted or in a rush, you end up eating as fast as you can chew?  Eliminate distractions around you helps, but try to get in the habit of putting your fork down between bites. When out to eat with a group, take this pause as an opportunity to start a conversation.  

8. Finish last

Eating a meal can be a beautiful thing to enjoy with a group of people, but sometimes with all the conversations and excitement, it can be easy to over-eat or eat too fast.  A simple trick is this: be the last person at the table to pick up your fork and the last person to finish your meal.

Outsmart your craving! Find healthy recipes that actually taste like your ARE indulging - like my Healthy Protein Waffles. 

A SMART way to Induldge. Find healthy recipes that taste incredible at the same time and slowly...enjoy them! www.monimeals.com

A SMART way to Induldge. Find healthy recipes that taste incredible at the same time and slowly...enjoy them! www.monimeals.com

Being mindful in everything you do (eating included!) is a practice, but part of being mindful is enjoying the process.  The good news is when you enjoy the process, you’re bound to enjoy the result. MNB TEAM You can also read my top tips on How To Conquer Your Food Cravings.    See you on your next workout! Connect with Moni on Face BookTwitterPinterest, and Instagram @monimealfitness  (-to get a look of my everyday eats!). Grab a recipe or two at www.monimeals.com before you head over for a quick workout at www.monicanelsonfitness.com.


Moni xx
Love Monica Nelson

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Disclaimer: Please keep in mind that I am not a Registered Dietitian. While my advice relies on my own personal experience and research, what has been successful for myself and others may be not best for you. You should always consult your doctor when making changes to your diet. If you have any questions or comments please feel free to email me at monica@monicanelsonfitness.com.

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