7 Ways How You Can Eat More Mindfully
* Blog Takeover * Broccoli People - who brought you The Food Wisdom Ebook to learn the fundamentals of nutrition - are taking over the Life By Equipe Resource Centre with this adapted fragment from the book “Food For Your Brain & Emotions” by Broccoli People, available at shop.lifebyequipe.com
Mindfulness eating means to bring awareness to the table. Read this introduction to mindful eating and then read below for some practical suggestions to help you with this, and to become more mindful and present to everything else in your daily life.
1. Mindless eating: catch yourself
Most of the excesses in eating, like binging or chocolate cravings, comes from mindless eating, which simply means to think about something else while you eat.
Do you ever lose track of what you are eating? Do you eat more when your mind is too busy? If you find yourself doing that, slow down, stop, observe it. You just need to start catching yourself in those moments, and be gentle with yourself.
2. Slow down
Slow down or stop, and that mental space will allow you to reflect on your choices in a different way. Don’t rush into things: into shopping that packet of sweets, taking that extra spoon, having that ice cream ... and instead, question yourself if you really need it and why you want it.
Then you can do it, but now you know why, and that will make you more able to make your choice.
And when you look at your mind, what can you notice? Memories, worries, joy, critics, excitement... What is it that you can see?
3. Be grateful
Thoughts of gratefulness can change your whole attitude towards a situation and your perception of it. So, to be grateful for the food, for everything, and for everyone that has been involved in it, it can actually transform the meaning of it, helping you to be more mindful, and to make better choices as result.
4. Be kind to yourself
Talk kindly and be gentle in you head: judgmental words, perfectionism, blame, indulgence, strict rules, guiltiness, or shame, sooner or later, can become your own jail.
5. Reflect on the food cycle
Reflect about the whole cycle of food: where it comes from and everything that has had to happen for you to get it. The disconnection with this process may sometimes lead to forget where food is from, or what eating actually is for. High comfort levels can also have a price, and eating habits may have been affected by it.
Knowing this cycle can change it, making you aware that you are also a part of it.
6. Cooking your own meals
To be involved in the process of shopping and preparing your food can make you more in touch with what your plate is actually made of: a combination of ailments with different properties, and not just a meal that you choose for its look or flavour. You can also use cooking as a meditative exercise, or as an art, paying attention to the colours, smells, and textures. Be creative with it!
7. Get in touch with your body sensations
Notice your body signs and the sensations from food: texture, flavours, aromas, colours, stomach movements, stress, or calm. If you eat too fast, you would not feel when hunger is not there anymore, and when your body is already overloaded. Imagine the body as a composition of parts working together, each one with its own needs. So, what are you made of?
Written by Broccoli People | Mind Your Life, Mind Your Body
Broccoli People have the intention to spread knowledge and awareness in nutrition and wellbeing, in mind-body balance, in helping to make better choices, in accessible, easy and practical ways. They have created the series of books "Food Wisdom", with all the guidelines to make you become your own food master, the plans to maximise your energy levels, and the principles to become happier and healthier.
Have a read of the Broccoli People's 'Foods for Your Brain & Emotions Ebook - Learn How Food Affects Your Brain & Emotional State' ebook if you are keen to understand the relation of food, the brain, and the chemistry that runs your emotions. It is a guide to maximise your mental performance, and your happiness levels.
You will also find the principles, with practical guidelines, which will help you to integrate new habits into your daily routine your body and its principles, and make the best choices for your well-being - click here to read more.
Miriam from Broccoli People has dedicated last decade to study nutrition, health disciplines, and latest researches, because she just loves it. She is certified in Fitness Nutrition by ISSA, International Sports Science Association, and in Advanced Nutrition by HKU Space, Hong Kong University, and after her background in science and consultancy, she has devoted herself to the promotion of health education in accessible ways through different projects and in several countries, because traveling is certainly one of her passions.
She emphasises the difference that knowledge can make on your daily food choices and eventually in the quality of your life, the importance of mind-body balance, and the benefits of mindfulness and physical movement for long term health.
She found that the amount of modern information around food and health can be overwhelming or confusing for many people, and as result, she has created the pocket book series "Food Wisdom", to make knowledge accessible, simple, and practical.
Follow them at www.broccolipeople.com for practical, educational and interactive tips about food and wellness.