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New Year, New You … A Review Of Nutrition Trends To Help You Decide If It Is For You. But Let’s Start With Mindful Eating First

ai_dietWe’re often told HOW to eat…what types of foods, how much of them, what combinations, and what time to eat them – all with the intention of creating more healthful habits through the various nutrition programs/diets such as:

  • Paleo
  • Keto
  • Mediterranean
  • Intermittent Fasting
  • Low Carb
  • Vegetarian, Vegan, & Plant-Based

Although these are the more popular nutrition trends, they are given their respective facts and benefits of each. So in this series, I will be taking a review of each, to help you decide if it is for you and especially for those of you with chronic pain.

A very important thing to do, regardless of which nutrition program you are with, is also being aware of how to eat food…with mindfulness. Since this is usually missing, I am going to start with that: Mindful Eating with the following 7 SUPER SIMPLE IDEAS to help you establish healthful eating habits, that are also mindful!

7 Simple Ways To Eat More Mindfully (Even When You Have Chronic Pain)

Eating as mindfully as we might on vacation, for example, is not realistic for many of us, especially with work, busy families, physical routines, having a chronic pain condition, and all the other daily distractions.

Here are seven simple ideas to help you establish more mindful eating habits, and perhaps start to reconnect the body and mind again.

1. Tune In To Your Body’s Signals

Rather than just eating on emotional cues (different for each of us, like sadness, anger, frustration, loneliness, stress or even just boredom) we can learn to tune into and be better listeners of our body’s actual hunger signals.

For example, is your stomach growling, is your energy low, are you feeling a little lightheaded, or even ‘hangry’?

2. Put Food On A … Plate

foodonplateToo obvious? Think about this: eating out of a bag is not a very mindful practice! So, get in the habit of placing even snacks on a plate before eating them. This helps you to take notice of exactly what and how much you’re actually eating.

Also, acknowledge the time, effort and passion you put into creating your meal – consider all the ingredients, and the preparation and intention involved in getting the food from stove to plate!

3. Sit … At A Table

Now that you’re eating from a plate, continue “formalizing” your gastronomic experience by always sitting at a table.

This helps to pull your attention back to your food and to your eating habits. It has also been shown to dramatically reduce overeating – especially for those who tend to eat in front of the TV.

4. Absolutely, Positively NO Devices At The Table

Now that you’re sitting at a proper table, designating the first few minutes of a meal for quiet, mindful practice can be beneficial – for everyone at the table. This includes putting away the devices and turning off the TV.

5. Slo-o-o-o-w Down (And Chew!)

Slowing down is one of the easiest, and most effective ways we can get our body + mind to coordinate in their signals of what we really need for nutritional purposes.

The body actually sends its “I’m full!” signal about 20 minutes after the brain – a little glitch in human physiology and also why it can be easy to overeat. But, if we slow down, we can give our body a chance to catch up to our brain, hear the signals properly, and eat the right amount.

Chewing more, and more slowly, is probably THE simplest and most effective way to begin developing the habit of eating mindfully.

6. Put Down That Fork!fork

Putting your fork down between bites of food reinforces your enhanced chewing habit, rather than mindlessly picking at your plate or preparing to shovel in your next bite. Yet another opportunity to really taste your food!

7. Make it more difficult to feed yourself

Making things more difficult is a great way to force yourself to pay attention to a more intentional act of eating – you can apply this to many areas of your life!

One way to up the challenge is to eat with your non-dominant hand. For 90% of us, that’s our left hand. While this may seem tedious to do at every meal, try it for breakfast or maybe just at snack time – or maybe at a dinner with friends for some entertainment value!

 

So, There You Have It

Seven super easy, but actionable ways you can start practicing mindfulness, especially when you’re eating. Your whole body will benefit from simply slowing down, and being more intentional and present while eating.

Make sure you follow this blog for the nutrition 101 series on the specific nutrition trends to see if they are for you. Those trends are:

  • Paleo
  • Keto
  • Mediterranean
  • Intermittent Fasting
  • Low Carb
  • Vegetarian, Vegan, & Plant-Based

Eat mindfully!

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