The Centre for Mindful Eating has declared January 28, 2106 as the first international Mindful Eating Day!
According to the Centre, mindful eating is:
– Allowing yourself to become aware of the positive and nurturing opportunities that are available through food selection and preparation by respecting your own inner wisdom
– Using all your senses in choosing to eat food that is both satisfying to you and nourishing to your body
– Acknowledging responses to food (likes, dislikes or neutral) without judgment
– Becoming aware of physical hunger and satiety cues to guide your decisions to begin and end eating
Here are my tips for eating mindfully today and every day!
1. Listen to your hunger cues. We’ve all turned to food when we were feeling stressed, bored, lonely or upset. Mindful eating encourages us to ask ourselves if we are truly hungry before we automatically reach for a snack or meal.
2. Listen to your fullness cues. My general rule of thumb is to eat until you’re about 80% full. What does 80% feel like? Well, you’re not stuffed and you don’t have to loosen your belt. But at the same time, you’re not hungry anymore.
3. Eat with all of your senses. Can you taste the natural sweetness of those roasted carrots, or the hint of ginger in the butternut squash soup? Savour the flavours, colours, sounds and textures of every meal.
4. Plate it. Put your food on a plate or in a bowl, even if it’s two cookies or a handful of grapes. That way, you’ll have a good sense of your portions which is tricky to do if you’re eating straight out of the cookie bag.
5. Take your time and enjoy! Eating is one of life’s greatest joys, so don’t rush it. Sit down, relax and enjoy each bite!