Have
you ever sat down in front of the TV with a bag of chips that is full one
minute, empty the next and wonder how they disappeared so fast? How about
stopping by your co-worker’s desk to grab some candy out of the candy jar every
single time you walk by? What about continuing to go up to the buffet just
because the food is there? We are unaware of making over 200 daily food
decisions. We’re on autopilot. It’s no surprise that this mindlessness leads to
overeating and weight gain.
There are many
factors that can contribute to mindless eating. It could be boredom, tiredness,
anger, or sadness. Sights and smells of food can also trigger mindless eating.
Even multitasking while you’re eating, checking your phone, watching TV,
driving. Mindless
eating means you're eating food just
because you see it. Mindful eating means
paying attention when you eat. Here are some principals to know about mindful eating:
Focus-
Sit down when you eat, listen to yourself chew, turn off all electronics, eat
slowly, and finally enjoy your food one bite at a time. Eating healthfully is
not very difficult. It just takes some thought, time, and mindfulness.
Hunger Cues-
You may not be physically hungry at dinner time, and that’s ok. Listen to your
hunger cues. Do you need to clean your plate or can you stop when you feel
satisfied? When you do this, your body naturally regulates. Reset your eating
schedule and focus on eating when you're hungry and stopping when you're full.
You should feel full, but not stuffed.
Log It-If
mindful eating is new to you, take a few days and write everything that you eat
down on paper. This will illustrate and highlight your personal habits and
areas for improvement. You can do this with paper and pen, computer, or one of
the many food log apps available on a smart phone.
Plan, Pack, Prepare-Always
have something on hand for those times when you are truly hungry and can't get
to a healthy choice. This is when convenient and healthy options, like homemade
trail mixes, fresh fruits, and Greek yogurt are helpful.
Portions- Think
about what it feels like when you're satisfied. This should dictate your
portion size. Research has shown that the more food we're served, the more we
eat, so put a little less on your plate. Follow the Diabetes Plate Method by
filling half your plate with nonstarchy vegetables. Then fill one quarter of
your plate with whole grain (or starchy) foods and the remaining quarter with
lean protein foods.
Make sure each
bite of food counts. Slow down when you eat and avoid rushing through your meal
or eating with the TV on – this can also help your body naturally control
portions. Did
you know that it takes 20 minutes before your body's satiation signals
make their way to your brain? Sit down, relax, and savor your food.
“When practiced to its
fullest, mindful eating turns a simple meal into a spiritual experience, giving
us a deep appreciation of all that went into the meal's creation as well a deep
understanding of the relationship between the food on our table, our own health,
and our planet's health.” (Nhat Hanh) [i]
[i] Sources used:
·
“Mindful vs.
Mindless Eating” by O’Neal Hampton
·
“Mindful
vs. Mindless Eating” by the Staff
·
“Mindless vs. Mindful Eating: What You Need to Know” by Jennifer O'Donnell-Giles
·
“The
Difference between Mindless Eating and Mindful Eating” by Xenia Ayiotis
·
“What
Is the Plate Method?” By Lara Hamilton
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