Mindful Eating

How often do you eat something just because it’s there in front of you? Or eat when you are stressed? Or eat what you are served at a restaurant rather than taking half home? Or eat pasta or potatoes instead of substituting for extra vegetables? Do you allow yourself a ‘pass’ to eat poorly because you are not at home or it’s a ‘special occasion?’ Mindful eating is about paying attention to thoughts, feelings and bodily sensations and making a conscious choice to eat well. We often use food unconsciously as a way to medicate our emotions instead of choosing the best fuel to energize us.

Eating mindlessly is often a way to fulfill a need, other than hunger, that is not otherwise being met such as, the need to celebrate, relax, feel full and satisfied, sooth anxiety, relieve boredom or feel nurtured and loved. It’s helpful if you can pause, before eating compulsively, breathe and ask yourself, “How do I feel? What do I really need right now? How else can I meet that need?”

Here are some tips to eat more mindfully:

Have a Plan – Know what you intend to eat and when. Have a plan for what you will do to meet your needs other than using food.

• Start your day with a ‘clean eating’ breakfast so you set yourself up for good choices the rest of the day
• Clean our your environment – toss things in your cabinets you’d rather not be eating
• How many times do you plan to eat sweets this week – 2x?
• How many servings of grains/breads/pastas will you plan to eat each day?
• If 10 represents feeling fully stuffed, stop eating when you feel like at 6/7
• Take a few drops of homeopathic ‘Rescue Remedy’ to help you settle down
• Have a cup of tea

Pay Attention to Transitions – When you are transitioning from work to home, or bringing your child home from school, or getting home after a long day of travel – create a ritual that helps you slow down & get present.

• Sitting for 5 minutes when you walk in
• Reflect on 3 things that went well recently
• Take a deep breath and give yourself a chance to shift energies to the present moment, rather than using food or alcohol to transition

Eating Out – Commit to sticking with your healthy eating program even when you are out for dinner!

• Plan ahead – What to I intend to eat? Will I drink, if so, how much?
• Skip the starches and substitute extra green veggies
• Skip the dessert or share it with the table, so you only have a few bites
• Eat half the portions served and take the rest home for breakfast or lunch tomorrow
• When traveling, pack almonds and apples to energize you between meals

Eliminate Distractions – I know you like to multitask but it’s too easy to overeat and not register fullness if you are watching tv, eating while driving or using the computer. Practice eating in silence a few times and notice your bodily cues.

Positive Reinforcement – Believe in your ability to make healthy eating your lifestyle. Instead of berating yourself for slipping or throwing in the towel because you pigged out, use that energy to figure out what caused the slip and how you can handle it next time.

• Re-commit each day to starting anew with ‘clean’ eating habits
• Reflect each day and write down what you did do well
• Don’t beat yourself up and let one bad day turn into two, etc. – just get back to it

Food for thought:

• What circumstances are you most likely to overeat?
• What’s usually going on inside of you when you use food to settle down?
• What else could you do to ‘feed’ this need?

Questions or comments? Feel free to write and ask!
847-971-3643 / coach@andrea-gaines.com