Marta Cordell here to help you learn what mindful eating is all about, and how it can help you keep your weight down, your digestion strong, and even help you enjoy your food better!
But first, why am I talking about eating mindfully anyway?
Great question!
In the modern world we often eat for convenience rather than for nutrition. We eat for instant gratification rather than long-term health benefits.
Can you imagine learning a new way of slow eating in which you actually get to experience the tastes and textures of your food rather than wolfing it down in a hurry or snacking on the go?
I can help you to learn to slow down and eat mindfully! I can help you to see the food you eat as fuel that not only nourishes your whole system, but also tastes delicious!
So what is mindful eating?
First, let’s take a look at what “Mindfulness” means. Being mindful, is simply being completely present and focused in your current experience.
Not thinking of everything else on your to-do list, not multitasking, but being focused only on what you are doing and experiencing right now.
So, mindful eating means taking the time to honor your body by choosing high quality, organic food, preparing it with care and savoring it slowly, using all of your five senses to really enjoy it.
It means allocating quiet focus time to prepare and enjoy eating your meal without rushing or multitasking at the same time.
Mindful eating is a way of saying to yourself: “I respect my body enough to be mindful of what I put into it and of the way I eat.”
Think of this type of eating as a meditation. It means choosing to be present with your food and the way you eat it.
Now, you may not be able to eat like this all the time, but the more you do so, the better your digestion will be,
the better nourished your body will be (meaning more energy, brain power and overall health), and the more you will ENJOY your food!
My clients find that eating mindfully helps them to:
Sense intuitively when they are full
Gain way more satisfaction from eating
Develop a healthy relationship with food
See food as fuel and beautifully enjoyable medicine
Discover new tastes and textures
Improve digestion (less gas and bloating)
Regulate bowel movements
Discover food sensitivities
Create healthy habits that enliven them
How will I know if it’s time for me to learn to eat mindfully?
Glad you asked!
It’s time for you to practice mindful eating if you answer “YES” to any of these questions:
You get bloated after eating
You scarf down your food like there is no tomorrow
You eat just to feel full not to enjoy the tastes
You eat to numb out
You want to learn to enjoy healthy food
You crave sugar or starchy foods
You eat until satisfied, but about 10-15 minutes later, feel like you’re going to burst
You have difficulty focusing or foggy brain
You feel lethargic after eating
You have allergies or hay fever
You feel addicted to eating foods that aren’t healthy for you but you can’t stop
You tend to gain weight easily, especially in your belly
You have extra pounds that won’t come off with diet and exercise
How Do I Do It?
To begin eating mindfully, I find it’s helpful to start with the 5 s’:
1. Sit down
Have a seat, at a table. Avoid nibbling in front of the refrigerator, or snacking in your car.
Put your food on a plate. Give your food your full attention! You will enjoy it more and eat less!
2.Slowly Chew
Here’s a fun game – eat with your non-dominant hand! Research indicates that doing so will result in you eating 30% less.
Here’s another – challenge your family or friends to a “chew off”. Whoever can chew their food the most, swallowing last, wins! (Give out hugs a prizes!)
3.Savor
Smell your food. Taste. Notice and look at each forkful. Notice the beautiful colors of the vegetables.
Chew slowly, taking the time to sense all of the textures. Also, turn off the tv and other distractions (yes, that includes your cellphone!)
4.Simplify
Put healthy foods in convenient places, like on the counter, or in the front of the refrigerator, and treats out of view – in the back of the pantry or fridge.
People tend to eat what is in immediate reach, so make the healthy choice the easy one!
5.Smile
Smiling can create a brief pause between your current bite and the next one.
During that gap, ask yourself if you are satisfied, but not full. This will help you notice when you have had enough, and avoid that stuffed feeling later.
And one final thing – BREATHE! Breathing deeply and slowly throughout your meal will help you slow down, and stay in the moment.
It will also trigger your parasympathetic nervous system – your “rest and digest” state, which will help your digestion work better.
What else could help me slow down, and eat more mindfully?
The Thermography Center of Dallas is also pleased to be able to provide a wonderfully calming and relaxing treatment called