Mindful eating is the act of being present with your food, enjoying every bite, and listening to your body. By simply stopping all other activities while eating, you will make better food choices and eat less.
Before you eat
Ask yourself: Am I reaching for food out of stress, boredom, habit, emotion, thirst or hunger? If the answer is anything other than hunger, address the emotion directly, drink a glass of water, go for a brief walk outside, or move to another room for a few cycles of calming breath practice.
Breathe: Take 60-90 seconds for this breathing practice before eating to reduce stress and improve digestion.
Inhale quietly through your nose to a count of four.
Hold your breath for a count of seven.
Exhale completely through your mouth to a count of eight.
Repeat this cycle 4-6 times.
While you eat
Be present: Stop what you are doing and be present while you eat.
Chew your food completely: This improves absorption of nutrients, eases digestion, and decreases total food consumption. This can also help reduce or eliminate acid reflux.
Enjoy and savor: Enjoy the flavors of your food and savor each bite.
Avoid overeating: Stop eating when you feel 85% full.
After you eat
Digestion: Do you have easy digestion or are you experiencing digestive upset and/or bloating?
Energy: Do you feel energized or tired and sluggish?
Satiety: Does th e food sustain you or are you hungry shortly after?