Every Monday I set a health goal for the week, either a new goal or one that I have been working on. I encourage the members of my Facebook group as well, and am happy to see that people have utilized the group to share their own goals, progress, struggles, and accountability. Last Monday my goal was to join the YMCA by my house. I posted that was my goal and had signed up by the next day-proof that accountability works! If I hadn’t put it out there that I was intending to do that, it would be a lot easier to put it off. This week my goal is to practice mindful eating.
Mindfully eating does not mean eating slowly, eating a small amount, or eating only healthy foods. It is:
Awareness of the positive and nurturing aspects of preparing and eating food/drink
Using all 5 senses
Being nonjudgmental about likes, dislikes, or neutral
Awareness of hunger and fullness
Here's an example of pizza, a food that is easy to eat too much of:
On a scale of 1-10 with 1 being starving 5 being satiated and 10 being painfully full, I am a 3. I enjoy eating dinner with Grant on casual weekend nights (“Netflix and chill”) and we decided to get pizza and salads. Eating pizza reminds me of Friday nights at my Gram’s house with all my cousins, which is a happy memory. My body needs a balanced dinner to function properly. I like margarita or plain the best but we got pepperoni because that's Grant’s favorite. I will just take off the pepperonis. I know 2 pieces will make me too full so I will start with one and have a side salad. The pizza looks appetizing and smells savory. As I take a bite I hear the crunch and feel both crispness and gooey-ness all at once in my mouth. My plate is empty. On a scale of 1-10, I am a 5, so I will stop eating.
You can try this too! Start my writing down how you think this food will be positive and nurturing for you, and assess your hunger level. Feel free to share with me or post here or in my Facebook group!
I would also recommend the book Eat, Drink, and Be Mindful: How to End Your Struggle with Mindless Eating and Start Savoring Food with Intention and Joy by Susan Albers, available on Amazon here.
What does mindful eating mean to you? Let me know here or email me at email@example.com. That will score you a free consultation!