Laura LeBlanc Health Coach and Wellness Expert shares simple science backed strategies to help you build a better relationship with yourself, your health while learning to enjoy meals more.
Ever caught yourself demolishing a bag of chips without even realizing it? Or how about wolfing down lunch with your eyes glued to your phone, only to look down and see an empty plate? Sounds familiar, doesn’t it? Well, get ready because mindful eating is going to switch things up for the better.
Mindful eating isn’t just some fancy buzzword; it’s your pathway to a whole new relationship with food. It’s about eating with intention and attention – a novel concept in a world where scrolling through Instagram at dinner is the norm.
But the real eye-opener? Eating mindlessly isn’t just bad for your waistline; it disconnects you from your food and yourself. Thankfully, the strategies I’m about to share are designed to mend this gap, enabling you to cultivate a fulfilling connection with your meals, your inner self, and your overall health.
Ready to get started? Here are 7 Mindful Eating tips.
1. Kick Distractions To The Curb
Ever find yourself eating more when you’re watching TV? You’re not alone. The American Journal of Clinical Nutrition says distractions make us eat more. By focusing solely on your meal, you’re likely to eat less and enjoy more. It’s a win-win.
1. The Art Of Sitting Down
Remember when your mom told you to sit down and eat? Turns out, she was onto something. Researchers in the Journal of Nutrition Education and Behavior say that parking yourself at a table (sans TV or phone) can actually help you make better food choices. It’s not rocket science; it’s just about giving your food the attention it deserves.
3. Give Thanks To Your Food
A moment of gratitude before diving into your meal can go a long way. Harvard Health backs this up, suggesting that appreciating the journey of your food not only makes you more mindful but can actually lead to healthier eating habits. So, acknowledge the farmers, the chefs, and even the earth and sun for making your meal possible.
4. Engage The Senses
Eating is a sensory overload in the best way possible. The colors, the smells, the textures – it’s all part of the experience. According to the European Journal of Social Psychology, engaging all your senses can make your food taste better and leave you more satisfied. Who knew?
5. Tune Into Your Hunger
Here’s a novel idea: Eat when you’re actually hungry. Sounds simple, but in a study from the world of psychosomatic medicine, folks who listened to their body’s hunger cues ate less and felt better. Next time you reach for that snack, ask yourself, “Am I really hungry or just bored?”
6. Savor The Flavor
Gone are the days of hurried meals. A study in Appetite discovered that truly savoring each bite not only helps you feel fuller quicker but also enhances the flavor of your food. So, Slow down, chew thoroughly, and actually enjoy what you’re eating.
Tip 7: Reflect And Appreciate The Nourishment
Cap off your dining experience by taking a moment to reflect on the meal you’ve just enjoyed. This isn’t merely a repeat of your pre-meal gratitude; it’s a deeper acknowledgment of the nourishment you’ve received, the way your body feels now, and the joy of the eating experience. Research from the Journal of Health Psychology supports this practice, suggesting that a reflective pause can significantly uplift your mood and enhance your connection with your food as well reinforce the positive feelings associated with mindful eating.
Now, you may be thinking, “All this sounds amazing, but I’m not sure how to make this work for me.” I get it! Changing habits, especially ones as ingrained as how we eat, can feel really hard and overwhelming. But, it doesn’t have to be as hard as you think. Remember, you don’t have to do it alone.
As your health coach, with a focus on mindful eating and nutrition, my job isn’t about just handing you a list of do’s and don’ts. It’s about joining you on your journey toward a deeper connection with your food, yourself, and your health. Together, we’ll unlock the joy of eating, discover the power of nutrition, and transform your approach to wellness.
Are you ready to learn more? Click the button below to set up our call.