Hi there,
Welcome back to ‘Hey Coach Darren’ – the advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!
Last week’s email was all about how to handle the eating/drinking temptations during holidays. Today we’re taking it one step forward and discussing how to practice mindful eating – a practice that can truly transform the way you approach your meals and, ultimately, your well-being.
Many of us struggle with the fast pace of life, which can turn eating into just another task on the to-do list. But mindful eating can be more than a periodically useful activity; it can truly be a transformative approach to how we experience food. And it can be helpful for you during the holidays and year-round! Check out this well-timed question from one of our dedicated FitTRAC family members:
“Hey Coach Darren, I’ve been hearing a lot about mindful eating lately. Honestly, I’m a bit skeptical but curious. I understand the concept means eating slowly and really savoring your food, but I’m not quite sure why it’s so beneficial.
In my day-to-day life, meals are usually rushed affairs. Breakfast is often just a quick bite before rushing out the door, lunch is a hurried sandwich between meetings, and dinner, well, it’s often just as speedy with family commitments and chores piling up. This rush tends to leave me feeling unsatisfied and sometimes, I even end up snacking late at night.
I’m starting to wonder if there’s a better way to approach eating that could help me feel more fulfilled and maybe even improve my health. Do you have any practical tips on how to start eating more mindfully and slowly, especially given my hectic schedule?”
Absolutely! You’re not alone in feeling this way, so let’s dive into why mindful eating is so beneficial and how you can incorporate it into your busy routine. Here are my top tips:
Understand the Power of Mindful Eating: Mindful eating can be a potent tool for enhancing your overall well-being. Here are some of its benefits:
Improves Digestion: Eating slowly and chewing thoroughly helps your digestive system work more efficiently, reducing problems like indigestion and acid reflux.
Heightens Satiety and Weight Control: When you eat mindfully, you’re more in tune with your body’s hunger and fullness signals. This can help prevent overeating, which is key in maintaining or achieving a healthy weight.
Enhances Food Appreciation: Slowing down allows you to truly taste and enjoy your food, turning meals into a more pleasurable experience.
Reduces Stress: Taking time to eat without distractions can be a form of meditation, offering a break from the hustle of daily life and reducing stress levels.
Promotes Better Food Choices: Mindful eating encourages you to make more conscious food choices, leading to healthier eating habits over time.
Strengthens Mind-Body Connection: It helps you become more aware of your body’s needs and how different foods affect your mood and energy levels.
Tip #1 to practice mindful eating – savor each bite: One of the key benefits of mindful eating is that it allows you to truly savor and enjoy your food. When you sit down to eat, take a moment to appreciate not just the taste but also the colors and presentation of your meal. Notice the interplay of flavors, textures, and aromas as you chew slowly and deliberately. Put down your fork between bites and engage your senses.
This approach not only enhances your dining experience but also helps you recognize when you’re satisfied, preventing overeating. The act of savoring each bite can turn a routine meal into a delightful culinary adventure.
Tip #1 to practice mindful eating – create a calm environment: To eat mindfully, it’s essential to create a peaceful dining environment. This means minimizing distractions. Turn off the TV, put your phone away, and avoid eating in front of the computer. Instead, set a beautiful table, light a scented candle, or play soothing music.
When you eat in a calm and aesthetically pleasing setting, you’re more likely to pay attention to your food and eat slowly. It transforms mealtime into a serene ritual, allowing you to focus on nourishing your body and mind
Tip #3 to practice mindful eating – chew thoroughly: Many of us have a tendency to rush through our meals, taking only a few bites before swallowing. Slow down the pace by consciously chewing each mouthful thoroughly. Not only does this aid in digestion by breaking down food into smaller particles, but it also gives your brain time to register that you’re full.
Try counting your chews for a while, aiming for at least 20 chews per bite. This practice not only extends the duration of your meal but also promotes better digestion, enhances nutrient absorption, and helps prevent overeating. Chewing mindfully allows you to extract the maximum pleasure and nourishment from your food, transforming eating into a mindful meditation.
Mindful eating is about more than just the food; it’s a journey towards a more connected and satisfying eating experience. Try out these tips and watch as they transform not just how you eat, but how you feel about eating!
Stay tuned for next week’s ‘Hey Coach Darren’ where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.
Stronger Together,
Coach Darren
P.S. Do you need help with your health and fitness? Just hit ‘Learn more’ and I’ll be sure to give you some tips in an upcoming ‘Hey Coach Darren’ blog post.