Friday, September 20, 2013

Practical Tips for Mindful Eating

Eating clean can be hard!
Even for trainers.........
I try to feed Gracie the best food and treats I can, I want her healthy and around for a long time.
She is 1yr 2 months old.
Today rain.
Paw prints :-)

With me Gracie's mommy foot prints :-)

OK,here are some great tips on eating..............
Practical Tips for Mindful Eating:
Wait Till Your Stomach is Empty or Almost Empty
  • The first step to mindful eating is to eat only when your stomach is (almost) empty, or when you have a slight sense of hunger. This tends to be about 2-3 hours after the last time you eat something.
Mind Your Environment
When mealtime arrives, it’s important to dedicate all your attention to the food. So:
  • Sit down, preferably at a table with a nice arrangement that appeals to you visually.
  • Remove external distractions: no television, phone, tablet or computer.
Appreciate Your Food
  • Breathe in and out a couple of times to calm you mind and body.
  • Begin with a moderate portion and focus on appreciating your food. Think about where it came from and whether it’s in its natural state or processed/manufactured.
  • Be grateful in light of the many people around the world who have no food on their plates.
  • Smell your food and take time to taste as you chew. Distinguish the different flavors, experience the texture, acknowledge the temperature of the food.
  • Stay focused on the food.
Remember, it takes about 20 minutes for your brain to realize that your body is being fed. So, slow down. Wait until the food enters your stomach before you take the next bite; this will slow the pace of your eating and can prevent heartburn, acid reflux, stomachaches and some intestinal issues. More tips:
  • Really chew “ about 15-30 times per mouthful. It may be easier if you put your fork down between bites. Taking the time to chew your food will help you appreciate all the flavors and textures.
  • Stop eating when you feel about two-thirds full. This will help you tune in to your body’s satiety signals. Because you’ve been enjoying your food, you’ll start feeling full more quickly.
  • Ask yourself why before you eat that second helping: Is it hunger or habit?
Remember, mindful eating takes practice. Your mind will start to wander so you constantly need to pause and refocus.
The practice of mindful eating will help reinforce and remind us how powerful the mind/body connection really is, and that the practice of mindful eating can improve your physical and mental health and overall well-being.

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Thanks for reading............

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