MIL OSI – Source: Heart Foundation – Press Release/Statement
Headline: Mindfulness – it’s not just about what we eat
There has been a lot of talk lately about mindfulness, which is all about being aware of what’s happening in the present moment. Let’s take a closer look at how we can be mindful when it comes to the way we eat and think about food.
Finding time to sit down and eat can be a struggle; the busier we get, the more difficult it becomes. Many of us end up eating as we rush out the door, sit in traffic, dash between meetings or scramble to meet project deadlines. Or in the evening, it can be while we’re on the phone, preparing lunchboxes, cooking dinner or watching TV. When was the last time you slowed down and ate free from distractions?
Mindfulness is all about paying attention to what’s happening in the moment. It’s about being aware of and appreciating our thoughts and actions rather than judging or over-analysing them. The practice of mindfulness can extend to the way we eat and our thoughts about food.
Many of us will agree that today’s food culture can be confusing. There is an information-overload when it comes to health and nutrition. This can leave us doubting or judging our decisions rather than forming a healthy relationship with food. Feelings and emotions can also influence our eating habits, particularly during times of stress. Mindful eating involves being aware of both what and how we eat, paying attention to all our senses and, most importantly, enjoying the food we eat.
Mindful eating can be practiced every day, at every meal and here are five tips to get you started:
1.Listen to your body
Before opening the fridge or reaching for seconds, take a moment to assess your hunger. Are you actually hungry? Physical hunger is a feeling that comes on gradually and settles when you’re full.
2.Be aware of your thoughts
Popular diets and food trends often come with a strict set of dos and don’ts. For some people, breaking these rules can create thoughts of guilt, disappointment and judgment about ourselves. Most of us know that a healthy eating pattern is made up of whole plant foods (including plenty of vegetables) and involves limiting refined grains, added sugar and processed foods. Knowing our thoughts around food can help us become aware of the many different ways these elements can be incorporated into our day without needing to stick to one specific diet.
3.Listen to your emotions
Are you stressed, bored, frustrated or anxious? Emotional hunger comes on suddenly, needs to be satisfied quickly and is often driven by cravings. As a result, we tend to overeat and feel as though we’re back at square one. By learning to recognise these triggers, we can find ways to meet our emotional needs without reaching for food.
4.Create a distraction-free environment at mealtimes
This involves making a conscious decision to sit at the table, turn off the TV and take time to relax. By focusing on your meal, it’s easier to recognise your body’s cues for hunger and satisfaction.
5.Enjoy
Eat slowly, take a breath between mouthfuls and experience food with all your senses – how it looks, smells, tastes and feels. Establish a wholesome relationship with food by thinking positively about nourishing your body. Enjoy the company of those around you.
Bring mindful eating into your day with these tasty, nutritious and affordable recipes.
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