1. Sit at a table. Take the time to sit and use cutlery, creating a special occasion focusing on this moment of fuelling your body so it can perform all you expect of it. If this is tricky at work take time to sit and eat where you can focus on what you are about to do.
2. Just Eat. Turn off technology, leave it in another room and concentrate on what is in front of you. Will it help your body function to its best capability?
3. Chew your food. Take your time chew slowly until it is a liquid before swallowing. The first step of digestion is here in the mouth and the longer you chew the more enzymes are produced to breakdown the food. This allows the stomach to have less work to do and more time to get the juices flowing in order to receive the food and move it on through the digestive system. This will minimise bloating and stomach upset.
4. Focus on the senses This food before you, if healthy has been grown under the sun providing you with flavour, texture, great aroma. Explore these senses whilst eating. Pause and breathe in between mouthfuls and focus on the eating process and how it helps your body. This may give you time to consider your eating choices and how you can make some small changes to ensure you are helping the body with needed nutrients.
5. Savour your food enjoy the experience and acknowledge that this food has been grown by the earth and sun and then prepared fore you. We may not enjoy every flavour at times but we can acknowledge that without judgement to ourselves or others.
6. Hara hachi Bu Eating mindfully will allow you to recognise when you have had enough. The Japanese practice Har hachi bu translates to fill your belly to 80%. Ancient wisdom, Zen Buddhism advises this in order to avoid overeating, wearing down the body with long digestive processes which in turn accelerate oxidisation and ageing.
7. Intention & Self Compassion Mindful eating is not a diet but it will help you reach a state of full awareness about what you are eating and why you are eating, thus helping acknowledge the difference between eating for fuel, to satiate hunger or just eating because of cravings and flavour. This in turn can result in responsible eating and a healthier outlook to food but whether you do or don’t improve your diet mindful eating is not a practice in self judgement.Sometimes it may not be possible to adopt Mindful eating. Be realistic and accept that it is not always possible to achieve it.
Bridget Hancock BSc, DIp Naturopathic Nutrition
Health & Wellness Editor MilliOnAir