Mindful Eating

with Lindsey Kolb, RYT-500

Mindfulness can be practiced during so many daily activities, including meals. Often food is consumed without being fully tasted or enjoyed because of multi-tasking or being in a rush.

Mindful eating encourages taking the time to savor each bite and practice slowing down. It can be done for just a few minutes of the meal or until the last bite of food is consumed. There are many ways to practice mindful eating. The following are 8 steps outlined in the book Savor: Mindful Eating, Mindful Life by nutritionist, Dr. Lilian Cheung, and co-author, Thich Nhat Hanh.

Steps for Mindful Eating

1. Begin at the grocery store by selecting healthy food choices. Try to avoid emotional food purchases.
2. Come to the meal with an appetite but not ravenously hungry. When meals are skipped, the priority often becomes filling up instead of savoring each bite.
3. Begin with a small portion
4. Appreciate the food on your plate. Before beginning your meal, take a moment to contemplate and give thanks to everything and everyone that brought the food to you.
5. Enjoy the meal with all your senses. While cooking or eating, notice the sights, sounds, smells, tastes, and sensations of your food.
6. Take small bites to easily enjoy all the flavors.
7. Chew each bite thoroughly
   (perhaps 20-40 times).
8. Eat slowly and don’t be in a rush.