Mindful Eating For Dummies

Are you constantly hangry? Are you constantly craving EVERYTHING?

STOP! Don’t exit. This is not some generic ad for an ab-machine.

What this is, is a few simple steps in winning this seemingly impossible hunger game we, the wealthy 21st century humans, all seem to be playing.
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1. CHEW
Remember my post about the health benefits of smoothie bowls? The more we chew, the more our stomachs signal our brains that we’re full. Apparently, we’re supposed to chew our food 20-30 times before swallowing. I hear ya! Ain’t no body got time for that. Well, I ain’t got time to buy new jeans either.

2. USE A PLATE
Try to do this even when you’re feeling angry or upset. No doubt, you’re less likely to eat a whole packet of Oreos if you see them on a plate. This visual reality check will instantly show you that the portion is too big.

3. EAT AWAY FROM THE SCREEN
Checking the number of likes on your new profile picture can wait. Experts caution that eating meals or snacking while distracted by our cellphones and/or computers makes our food seem less satisfying. Dissatisfaction will most likely cause us to seek out more snacks later. This concept also applies to eating food “on the go”: driving/studying/etc/etc. So like, don’t eat a muesli bar with one hand and hold the steering wheel with the other. Instead, pull over and smell the roses. This means focusing on the taste, texture and aroma of each and every mouthful. Remember, we are among the very few privileged individuals of this day and age who actually have access to such an abundance of food. Which means we are seriously obliged to give our food time, energy and respect.

4. PRIORITISE SLEEP
Lack of sleep can mess with our moods, food cravings and even cause our skin to breakout. It does this by increasing our levels of cortisol, the stress hormone that causes inflammation and turns on our oil-producing glands. In addition, insufficient sleep causes hormonal changes that decrease our satiety after eating, lower the calories we burn during the day, and turn on obesity-promoting genes. BRB snoozing!

5. BEWARE OF OTHER HUMANS (A tad OTT, but true.)
Other people can hugely influence our food choices. When US researchers looked at groups of three people for the 2012 Friends Don’t Let Friends Eat Cookies study, they found that if two friends restricted their intake of biscuits, the third friend followed suit, NOT ONLY when with the group but also when alone! On the other hand, when two friends ate more biscuits, the third friend also tucked into more, and again, ate more when alone. In short, pick healthy friends. Or, be that healthy friend. Let’s do this together <3

11 comments

  1. Very interesting! I like specially the last part about friends, and fortunately can can confirm it. Two month ago I quited eating biscuits cold eating – still works!
    But aparantly could be an advantage to eat with friends nice dinner or lunch and have a good conversation – joint the conversation and having good mood protects one of eating too much, and helps to stay in shape. Just an idea…
    Cheers Eva

    Liked by 1 person

  2. Excellent advice. Yes I am a grazer and I attribute it to not having food around when I was growing up. We ate what we could afford and sometimes that wasn’t much at all.

    Beautiful pics. Time for breakfast now!

    Liked by 1 person

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