Happy & Healthy

How to eat mindfully

November 2019

You are how you eat

We’ve all heard the phrase you are what you eat, but have you ever thought about how you eat is just as important? The concept of mindful eating comes from the Buddhist teachings of mindfulness, where a person attempts to notice thoughts, feelings, and sensations through quiet reflection and meditation. While mindful eating doesn’t promise enlightenment, it can impact your health by reducing binge eating and helping you lose weight. Before your next meal, take a moment and give one of these tips a try, to help you achieve a healthier you (and maybe a little enlightenment).

Keep chewing

Chew 25 times before swallowing to feel fuller.

Switch hands

Use your non-dominant hand to make your brain work harder.

Put the fork down and breathe

Enjoy the moments between bites as much as when you are eating.

Create a healthy eating environment

Keep temptation out of reach.

Smaller plates and bowls

Less space = less food.

No screens while you eat

A distracted brain is an overeating brain.

Discover your palette

Name the flavors you’re enjoying.

Appreciate food

The more you understand food, the more you’ll savor it.

Switch to rest and digest mode

Take three full breaths before taking your first bite.

Give it 15 minutes

Before reaching for seconds, give your brain time to catch up with your stomach.

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