Mindful Eating!

   Mindful eating is a concept that has been very helpful for people with eating disorders but is also a beneficial practice for all of us to follow.
      The definition of mindful eating is ‘to be present while you eat. Being in the moment and really experiencing the process of eating is key to feeling satisfied and not over eating.

   Experiencing everything from the taste, food texture, smells and bodily processes like chewing and swallowing, to  thoughts and feelings that come up during eating.
   Mindful eating is a way to get in touch with hunger cues and feeling full while giving us  enjoyment and appreciation of eating.

    Many of us find ourselves eating due to stress, boredom, depression and even excitement. We eat without really experiencing the food and without being in touch with our body’s hunger and satiety cues. This may lead to overeating and weight gain. The idea behind mindful eating is that one will be more fully satisfied and satiated by this slowed down experience, which will in turn reduce the desire to overeat.

   The benefits of mindful eating are being aware of what you’re eating and feeling satisfied when you are done – instead of finishing a large meal still feeling hungry. Ask yourself – am I hungry? Am I full?

   It takes approximately 30 minutes for the body to register feelings of satiation. “As food enters the GI tract hunger diminishes, and satiation develops, receptors in the stomach stretch and hormones such as cholecystokinin increase, which brings feelings of fullness”. (pg 251, Understanding Nutrition). Using mindful eating techniques like chewing slowly, putting the eating utensils down between each bite and closing the eyes during chewing and swallowing help to slow down eating so that the body’s processes have time to register the feeling of fullness.
     For a deeper understanding of mindful eating go to:What is Mindful Eating?  This site says mindful eating includes paying attention to the following details and learning from practice how to do it:

• Awareness of your physical and emotional cues
• Recognition of your non-hunger triggers for eating
• Learning to meet your other needs in more effective ways than eating
• Choosing food for both enjoyment and nourishment
• Eating for optimal satisfaction and satiety
• Using the fuel you’ve consumed to live the vibrant life you crave

    The basic idea is – for a healthier relationship with food and healthier eating practices, take the time to pause at regular intervals, relax, enjoy your food, and eat healthy snacks and meals.
   Familiarize yourself with the many excellent articles and tips offered by the Center for Mindful Eating.