with Lindsey Kolb, RYT-500
Mindfulness can be practiced during so many daily activities, including meals. Often food is consumed without being fully tasted or enjoyed because of multi-tasking or being in a rush.
Mindful eating encourages taking the time to savor each bite and practice slowing down. It can be done for just a few minutes of the meal or until the last bite of food is consumed. There are many ways to practice mindful eating. The following are 8 steps outlined in the book Savor: Mindful Eating, Mindful Life by nutritionist, Dr. Lilian Cheung, and co-author, Thich Nhat Hanh.
Steps for Mindful Eating
- Begin at the grocery store by selecting healthy food choices. Try to avoid emotional food purchases.
- Come to the meal with an appetite but not ravenously hungry. When meals are skipped, the priority often becomes ﬁlling up instead of savoring each bite.
- Begin with a small portion
- Appreciate the food on your plate. Before beginning your meal, take a moment to contemplate and give thanks to everything and everyone that brought the food to you.
- Enjoy the meal with all your senses. While cooking or eating, notice the sights, sounds, smells, tastes, and sensations of your food.
- Take small bites to easily enjoy all the ﬂavors.
- Chew each bite thoroughly
(perhaps 20-40 times).
- Eat slowly and don’t be in a rush.