Emotional eating, eating out of boredom, eating while being on our phones, or in front of a tv and watching our favorite show. Eating on a train, in the car, on the street while rushing to work.
I’m sure we’ve all done that. Hectic days and schedules call for these kinds of behaviors. But that’s not an excuse.
We’ve developed quite bad eating habits and eating has become an automatic ritual — we’ve disconnected from being present while we eat our breakfast, lunch, dinner, and even snacking. Not to mention skipping meals or even worse — forgetting to eat.
And that it’s taking a toll on our health and overall well-being.
Luckily, mindfulness comes to our rescue. And the practice that I’m going to talk to you about, is (as you’ve probably guessed from the title of this article) called mindful eating.

So what is mindful eating?
When it comes to gaining knowledge about different ways to practice mindfulness, my favorite spiritual teacher to learn from is the Buddhist monk, Thich Nhat Hanh.
In his books, “How to Eat” and “Savor: Mindful Eating, Mindful Life”, he teaches us that mindful eating is paying attention to our meal. That simple.
We should become aware of that moment and give our entire presence to only that — eating. No distractions. No multitasking. No overthinking.

“Mindful eating means simply eating or drinking while being aware of each bite or sip.” — Thich Nhat Hanh, Savor: Mindful Eating, Mindful Life

My relationship with food improved significantly the moment I turned vegan and once I realized that I don’t eat to feel full but to nourish my body. I would start seeing food as something very important, not just fuel to keep me going through the day.
And then it improved, even more, the moment I discovered the practice of mindful eating.
I would ask myself questions like, what do I eat for? and what nutrients does this food have?. And then it made me realize that to have a healthy body and mind, I should be careful not only what I eat but also how I eat that food.

How to practice eating mindfully
Before practicing mindful eating, it’s important to be in a distraction-free mode — put your phone on the side, turn your tv off, etc. Focus only on the meal and the people you’re eating with.
* Start with conscious breathing and bring your awareness into the present moment.
* Look at your food and show a sense of gratitude for that meal.
* Take small bites, chew slowly and thoroughly.
* Engage all your senses —smell the food, taste every flavor, listen to your body, and be present.
* If you catch yourself overthinking or worrying, just come back to the present moment and keep enjoying your food.

“Don’t chew your worries, your fear, or your anger. If you chew your planning and your anxiety, it’s difficult to feel grateful for each piece of food. Just chew your food.” — Thich Nhat Hanh, How to Eat
Before eating your meal mindfully, you can also practice mindfulness while cooking your meal and even when you’re shopping for your ingredients. Practice being present in every step that leads you to eat that food.

Before eating your meal mindfully, you can also practice mindfulness while cooking your meal and even when you’re shopping for your ingredients. Practice being present in every step that leads you to eat that food.

The benefits of mindful eating
Just to clarify, mindful eating is not a diet. It doesn’t pressure you to only eat certain foods and avoid others.
But being present while eating could help you revise your eating schedule and question if the food you eat is actually good for your body; if your hunger is physical or emotional; it will help you detect if you’re really hungry or eating just because you’re bored. Then you can make conscious changes.
We often take food for granted. Practicing mindful eating makes us appreciate food more. Being mindful when we eat helps us become aware of the process of eating. We can detect new flavors. We become grateful for being able to eat that food.
Eating slowly and mindfully helps us listen to our body and know when we are full, and not overeat.

Final thoughts
You should definitely check both books that I mentioned above and you could also listen to the peaceful words of Thich Nhat Hanh for a deeper understanding of mindful eating.
Mindful eating is one of the many ways we can practice mindfulness and improve our life. And if you’re consistent, this practice will help you change your eating habits. Give it a try and enjoy your food while being present at every step of eating.

Checkout our top picks below

For premium Slay Fitness artisan supplements CLICK HERE






By In Fitness And In Health

Soy yoghurt and fruits topped with crunchy hazelnut granola

Source: @anna.culina

Vegan burger loaded with Guacamole and mango salsa

Mango Salsa: 1 ripe mango, cubed 1 bell pepper, finely cubed 1 small red onion, diced 2 green chili pepper, finely chopped 1 Tbsp fresh cilantro, chopped 2 Tbsp of lime juice Salt & Pepper to taste Guacamole: 2 ripe avocados 1 garlic clove 1 Tbsp of lime juice 1 pinch of cumin (optional) Salt & Pepper to taste *Serving size for 6 burger patties

Source: @anna.culina

Healthy zucchini brownies with peanut butter swirls

Ingredients (23x23 cm baking tin): 220 g 1 ½ cup grated zucchini 160 g 1 ⅓ cup spelt flour 50 g ½ cup raw cocoa powder 1 tsp baking soda ½ tsp salt 1 Tbsp psyllium husk 200g 1 ¼ cup of dates 1 cup of hot water 1 Tbsp instant coffee 60g vegan butter 120 ml ½ cup almond milk 80 g ⅓ cup dark chocolate chips Peanut butter as topping 1.Mix the dry ingredients in a big bowl. 2. Add dates, instant coffee, butter and hot water to a mixer and blend until smooth. 3. Add date paste, grated zucchini, almond milk and chocolate chips to the dry ingredients and mix until well combined. (If necessary add a little more mylk so that the batter is pourable) 4. Preheat the oven to 180*C. Line baking paper on the bottom of the baking tin and grease the sides. 5. Pour the batter into the baking tin and spread equally. Top generously with peanut butter and make the swirls using a knife. Top with a few more chocolate chips. 6. Bake for 30-40 min and let cool completely before cutting into squares. Enjoy!

Source: @anna.culina

Leave a Reply