When the pandemic hit last year, with lockdown and drastic changes in our everyday routines, it was easy to distract ourselves with unhealthy eating habits, which led to what many called gaining the Quarantine 15. A lot of people have struggled not just with exercising and eating well, but focusing on broader mental, emotional, environmental, existential and relational health.
New Year, New Goals and Mindful Eating
Mindful eating stems from the broader philosophy of mindfulness, a widespread, centuries-old practice used in many religions. Mindfulness is an intentional focus on one’s thoughts, emotions, and physical sensations in the present moment. Mindfulness targets becoming more aware of, rather than reacting to, one’s situation and choices. Eating mindfully means that you are using all of your physical and emotional senses to experience and enjoy the food choices you make. This helps to increase gratitude for food, which can improve the overall eating experience. Mindful eating encourages one to make choices that will be satisfying and nourishing to the body. However, it discourages “judging” one’s eating behaviors as there are different types of eating experiences. As we become more aware of our eating habits, we may take steps towards behavior changes that will benefit ourselves and our environment.
How It Works
Mindful eating focuses on your eating experiences, body-related sensations, and thoughts and feelings about food, with heightened awareness and without judgment. Attention is paid to the foods being chosen, internal and external physical cues, and your responses to those cues. The goal is to promote a more enjoyable meal experience and understanding of the eating environment. Below is a mindful eating model that is guided by four aspects: what to eat, why we eat what we eat, how much to eat, and how to eat.
Mindful eating:
Considers the wider spectrum of the meal: where the food came from, how it was prepared, and who prepared it
Notices internal and external cues that affect how much we eat
Notices how the food looks, tastes, smells, and feels in our bodies as we eat
Acknowledges how the body feels after eating the meal
Expresses gratitude for the meal
May use deep breathing or meditation before or after the meal
Reflects on how our food choices affect our local and global environment
Seven practices of mindful eating
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