Mindful Eating
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Mindful Eating

Posted on January 17, 2018

By CHN Nutritionist Rachel Larkey, RD, CDN, CLC

New Yorkers are busy people! We eat in a rush and while doing other things. Sometimes we eat when we feel stressed or upset. These can all lead to eating too much or an upset stomach. Eating mindfully is about listening to your body. Try to pay attention to your food. This will help you have a good relationship with the foods you eat.


The Basics

Mindful eating is about using all of your senses to enjoy your food. While you eat, think about:

  • Sight: How does the food look? What colors are on your plate?
  • Smell: How does the food smell?
  • Touch: Is the food hot or cold? Is it firm or soft?
  • Sound: Does it make any noise when you bite it? Is the food     sizzling?
  • Taste: What flavors do you taste? Is it sweet, salty, spicy, or bitter?

Also, think about how your body feels before, during, and after you eat. Are you hungry? Are you full? What emotions are you feeling?


Tips for eating mindfully:

  • Chew slowly and wait until you swallow to take another bite.
  • Turn off your TV and put down your phone. Focus on your food.
  • Sit at a table to eat instead of walking or standing.
  • Stop for 10 seconds before eating to think about how you are feeling.


Roasted Root Vegetables

These veggies are all in season in January!

You’ll need:

1 sweet potato
2 beets, peeled
1 parsnip
1 Tablespoon olive oil
1 tablespoon fresh or dried rosemary
Salt and pepper

To make:

  1. Pre-heat oven to 375
  2. Chop veggies into 1 inch cubes
  3. Put cubes in a large bowl and toss with olive oil, salt, and pepper
  4. Pour veggies onto a large baking tray and spread them out.
  5. Sprinkle rosemary over the veggies
  6. Bake for 30-40 minutes, or until the veggies are soft and lightly browned

Serves 4