Mindful eating? What’s that?
The results are in: dieting doesn’t work.
I can understand why this might be disheartening to hear. But, worry not! The practice of mindful eating along with doTERRA Lifelong Vitality Pack is a sustainable and effective way to reach and maintain a healthy weight. Plus, it lets you continue to enjoy all of your favourite foods!
Mindful eating is, at its core, slowing down and truly taking stock of what it is we’re eating.
In our fast-paced, always-on-the-go times, eating often feels like something perfunctory – we rush through it, so we can move on to the next thing. That’s why most of us end up scarfing down a sandwich while sitting in a meeting or in front of a screen.
This harried approach to food can have some serious health impacts! In particular, eating quickly and thoughtlessly is connected to heartburn, digestive problems and stubborn, excess weight.
Mindful eating offers an alternative to this.
Generally defined, mindful eating means developing an awareness of how the food we choose to eat effects our bodies, emotions, and thoughts. With this awareness, we can pay closer attention to what our body is trying to tell us when we crave certain foods or want to eat at certain times.
Unlike dieting, which usually involves strict rules about what we can’t eat and how many calories we should consume each day, mindful eating has no rules.
Instead, like meditation, which as I will explain further on is closely linked to mindful eating, practicing mindful eating is a way of life. It offers us a chance to take pause, engage in self-awareness, and care about how we feed and nourish ourselves.
That sounds interesting, how do I get started?
I’m glad you’re interested! Mindful eating delivers benefits to both our physical and mental health, and it’s not as difficult to put into practice as you might think.
Here’s a handy-dandy guide that can be used to start you on your mindful eating journey!
1.
At the start of every meal, take a few deep breaths. Doing so not only allows you to smell the delicious food you’re about to eat, but also helps you calm your nervous system and express gratitude.
Here is that meditation link I mentioned. Mindful eating is a lot like meditation, in that it requires you to intently focus and eliminate distractions.
2.
Slow down and really take your time to savour each bite
It can take at least 20 minutes for your brain to receive the signal that you’re full. As such, you should aim to take at least this amount of time to eat each meal, so that you can recognize when you’ve eaten enough. Taking the time to eat slowly can mean that you eat less, as you recognise that you’re full before you start to overeat.
3.
Chew your food thoroughly and utilise all of your senses to fully experience your food.
This is partially to help you take that time you need to find that full feeling, but it also relates to the practicing of gratitude that I mentioned earlier in this post. Really appreciate everything about the meal, from its taste and smell and look, to the way it feels in your mouth and your stomach.
4.
Remove all distractions from your environment while eating.
This includes television and social media, by the way. Give your full attention to the food and the experience of eating. Doing so will help you attune to the feeling of fullness that you’re chasing by taking this extra time, and will also help you further practice gratefulness by letting you focus completely on what you’re grateful for.
5.
After the meal, reflect on how the food made you feel
This step is critical. Actively reflecting on the experience of eating directly after your meal can only further solidify the mindfulness we’re trying to instil, but can also help guide any future choices you make about what you want to eat. Remember, this reflection is not about labelling food or telling you what you ought to be doing – it’s about figuring out what is best for you!
The coolest part of mindful eating is that, like any other skill, you get better at it the more you practice it! While you might need to refer to this guide for a while, you’ll find that, with time, it comes naturally to you!
That said, if you’re worried about getting started, are struggling to maintain your habits, or otherwise have any questions, then please, reach out!
My work as a health coach means that I am more than happy to help you take the next step on your health journey.
In particular, I have a lot of practice providing the kind of support, guidance and education needed to optimize different people’s wellness journeys. I also have extensive experience in acting as an accountability buddy – if you’re worried that you can’t maintain the habit, then I’m able to help you find a plan to make that habit stick.
All the best, and good luck!
Marii, Health Coach
Based in Darwin, Marii’s holistic health coaching has a special focus in increasing energy and mental focus, mental and emotional wellness, cognitive decline, hormonal balance, skin health, and reducing toxic load.
Book in for a Health and Wellness Lifestyle Consultation with Marii
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