Most of us eat without thinking, grabbing a snack in the car, powering through a work lunch, or diving into a pint of ice cream after a stressful day. Practicing mindfulness at mealtimes can help you break unhealthy eating patterns and tune in to the pleasures food offers.
By Dorothy Foltz-Gray, Katherine Griffin, and Catherine Guthrie.
How to eat more mindfully:
• Be thankful. Before each meal, take a moment to breathe. Think about where the food comes from, the elements of the earth that created it, and the nourishment it offers.
• Eat with all five senses. Before you taste your food, take a moment to appreciate how it looks—its colors and textures. Breathe in the aroma, and as you take a bite, feel its texture and the sensation as it moves through your body.
• Notice. Pay attention to what happens between the first, second, and third bites. The pleasure-per-bite ratio typically drops off. The first bite or two of dessert can give plenty of satisfaction.
• Wait out your craving. When you long for a certain food, like chocolate, sit with the craving for a minute. Jot down the emotions you’re having. Watch the craving rise—then just let it go.
• Choose acceptance. If you do overeat, don’t punish yourself by starving the next day; it will only increase your likelihood of feeling deprived and overeating again. Accept it and move on.
• Be flexible. Healthful eating is like the practice of yoga. Each day is different. Allow yourself to eat what nourishes you that particular day rather than sticking to a rigid routine.
This article was first published in the print edition of Yoga Journal Singapore, which is now Yogahood Online.
