In today’s fast-paced world, it’s easy to become so caught up in our daily tasks and responsibilities. In doing so, we forget to take care of ourselves. We rush through our meals or grab whatever is most convenient, without really paying attention to what we’re eating. This lack of mindfulness not only affects our physical health, but can also impact our mental and emotional well-being. Fortunately, there’s a solution that can help us regain control of our eating habits and bring us closer to a healthier and happier life: if you eat mindfully you’ll get there.
Mindful eating is about being present and fully engaged in the act of eating. It’s about savoring each bite, paying attention to our body’s cues of hunger and fullness, and being mindful of the nourishment that our food provides. Mindful eating helps us slow down and tune in to our bodies. This allows us to make more intentional and satisfying food choices. It can also reduce stress, improve digestion, and enhance our overall quality of life. Food actually tastes better and becomes more enjoyable as well.
Mindful Eating, a daunting task when you have a busy schedule
With so many benefits, it’s no wonder that more and more people are trying to eat mindfully. However, for those with busy schedules, it can seem like a daunting task. You might be thinking, “Debbie, it’s hard enough to find time to eat, let alone focus on the act of eating itself”. But I’m here to tell you that even the busiest of us can benefit from mindful eating. And it doesn’t have to be complicated or time consuming.
Here are some actionable strategies to help you eat mindfully, even when you’re busy
1. Plan ahead
The first step to eating mindfully is to plan a bit. This doesn’t mean you need to create a strict diet plan or count calories. It simply means taking some time to plan what you’ll eat and when. Schedule some time on your free days to grocery shop and have a variety of foods in your home that you like. Make sure your kitchen has food that nourishes your body. This will help you avoid reaching for junk food when you’re hungry and short on time. If you don’t have time or interest in cooking buy foods that are pleasing to you and easy to eat.
2. Schedule your meals
Following a meal schedule as best as you can based upon your physical hunger can help you stay on track. I know it can be tempting to skip meals when you’re busy. However, this can lead to eating mindlessly later on. My advice is: try to take at least 10 minutes away from your work to have lunch or dinner
3. Take deep breaths before you eat
Taking a few deep breaths before you eat will allow you to enjoy your food. This will also help you slow down and focus on the present moment. Remember to be in the experience of eating your food. Take pauses while you eat and to check in with your body, and ask yourself if you’re still physically hungry or not. If the answer is no, then stop.
4. Try the 4-4-7 breath technique
This is one of my favorite techniques to relax before eating, and it’s really simple to practice it too. You just need to inhale for four beats, hold your breath for four beats, and exhale for seven beats. By using this technique, you can become more centered and present before you eat.
5. Always carry food with you
Carry food with you wherever you go so that if you need it, it’s there. This can be as simple as packing some nuts or a piece of fruit in your bag. This will help you when you’re out and about.
6. Be grateful for your food
When was the last time you were grateful for the food you were about to eat? This practice can help you appreciate the beauty of the nourishment you’re about to receive. You can thank the Earth, the Universe, or God for your food. If someone else cooked for you, be sure to take the time to appreciate their efforts. If you cooked for yourself, take a look at the beautiful dish you just made and give yourself some kudos, you deserve them for taking the time to nourish your body.
7. Don't multitask while eating
Studies have shown that digestion works better under calmness and less stress. If you’re trying to be more mindful when you eat, avoid having difficult conversations, checking your phone, watching TV, or working while you eat. Instead, try to eat in a quiet, peaceful environment where you can fully focus on your food.
Mindful Eating can be a transformative experience that will help you reconnect with your body, reduce stress and improve your overall well-being. While it can be challenging to incorporate this practice into our busy lives, I encourage you to do it knowing that it’s not about perfection. Approach mindful eating with grace and self-compassion, knowing that it’s okay if you slip up or find it difficult at first. Like any skill, it takes time and practice to get better. Be patient and kind with yourself and celebrate your small victories along the way.
If you’re ready to eat mindfully and embark on a journey of and self-discovery, start by incorporating some of these tips and strategies into your daily routine. Remember to take your time, savor each bite, and tune in to your body’s cues of hunger and fullness. By approaching mindful eating with a kind and curious attitude, you can create a healthier and happier relationship with food, and ultimately with yourself. Remember that you and your body are worth the time and effort to eat nourishing foods as well as foods you love.
