10/11/2017
Mindful Eating 🍎🌽🎃// Anyone feeling a little bloating after 😳?!! Well I have some tips for us all to combat this holiday season and staying on track! 📈
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Mindfulness Eating can help cope with your emotions and physical senses. Helping to treat eating disorders, depression, anxiety & food related behaviours! Understanding to reach a state of full attention to your experiences, craving & physical cues when eating
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It involves;
•Eating slowly without distractions
•listening to physical hunger cues & only eating till full
•distinguishing between actual hunger & cravings
•engaging your senses by noticing colour, smells, sounds, texture & taste
•learning to cope with guilt & anxiety about food
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We live in a fast paced society with an abundance of food choices each day! 🍔🍕🍦Eating has become a MINDLESS act, often done too quickly. It takes our brain 20 min to fill FULL! If you eat too fast the fullness signal may not have arrived until you have eaten too much! 🚨Increasing your recognition and finding out your "triggers" can distinguish between emotional and actual physical hunger. Binge eating, emotional eating, external eating and cravings are all linked to overeating and weight gain 👎🏻
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So how do we STOP this? 🛑And eat more mindfully?
S-STOP! Take 3 deep breaths before you start your meal. Eliminate distractions.
T-Take your time. Eat slowly, chew throughly. Don't rush your meal. Stop eating when full.
O-Observe your senses. Ask yourself "why am I eating?" See the colours, smells, sounds and taste your food. Be mindful of your emotions & where in the body you feel "satisfied"
P-Proceed in a way that supports you. Don't feel guilt if you have picked a treat, but also ask yourself "is this the best choice for me?" "How will I feel after". Take a final deep breath and reflect on the amazing food you just ate!
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By changing the way you think about food, negative feelings associated with eating can be replaced with awareness, improved self control and positive emotions!! 💗
