Do you find yourself rushing through each meal? Do you forget what you had for dinner last night? Instead of rushing through your next meal, try practicing mindful eating. Mindful eating is when you pay attention to your food as you eat. Mindful eating can help you listen to your body about hunger and feeling full. Eating this way can help you enjoy your food and stay at a healthy weight.
Eat mindfully using the 3 S’s:
1. Savor your food. Notice what you are eating. Notice the cold crunch of a raw carrot. Notice the color of a tomato or the taste and smell of a juicy peach. Notice how your mouth reacts. Notice how your food feels on your tongue as you chew.
2. Slow down. Pace yourself by putting your fork or spoon down in between each bite. Take small bites and chew each mouthful slowly. Take a deep breath between each bite. This will help you be more aware of your food, not eat too much, and feel more satisfied during your meal.
3. Stop when you are satisfied with your food. Pay attention to your body’s signs of being full. While you eat, focus on how your stomach feels throughout your meal. As soon as you become full, stop eating to avoid feeling stuffed. Relax in front of your plate for a few minutes to see if you are still hungry. Put away your food after you’re done eating. This will stop you from picking at your food. Take a short walk around the block to help you break down food.
To learn more about wellness contact the Wellness Department at Community Healthcare Network at (212) 432-8494 or [email protected]