Post by URBAN FARMING on Jul 19, 2013 14:10:59 GMT -6
Eating in a calm environment can help promote a healthy thought life. It helps us connect more with our inner wisdom.
According to The Ohio State University Student Health Service:
"Often we are not "in the moment" with our food (or with many other things as well). This lack of mindfulness prevents us from being aware of our body's natural signals for hunger and fullness. It is important to realize that we all came into world normal, intuitive eaters. Babies are experts at eating; they cry when they're hungry and they stop eating when they're full. They eat exactly what they need to grow and be healthy. They do not count carbs, protein, fat or calories. They just eat!
Our body's natural systems would continue to manage our eating and meet our body's needs if modern society did not mess with them. Arbitrary schedules are set up that interfere with intuitive eating and we are constantly bombarded with external versus internal food cues. No wonder we "mess up."
So what is "Mindful Eating" and how can you re-learn this healthy approach to eating? Mindfulness is deliberately paying attention to how, what, where and when you eat in a non-judgmental way. It is using all of your senses - seeing, hearing, tasting and feeling - when you eat. I call it "yoga with food" - it requires eating without distractions (no TV, Computer, work, studying) in a calm environment, and it requires practice.
Here are some guidelines to help you implement mindful eating in your life and some web sites with good information that will start you on the path to more natural, intuitive eating.
Make eating consistently a priority and give yourself permission to eat. Eat breakfast within 30 minutes of waking and pay attention to hunger cues-usually about every four hours.
Keep a food intake diary for a week noting what, where, and when you eat and how you feel when eating.
Eat sitting down without distractions, preferably in a calm environment.
Turn off the television, computer, or other distracting electronic devices. Music is fine.
Eat at a table if possible-not on the couch, easy chair, car or bed.
Try not to work or study while eating
Slow down! Practice putting down your fork or sandwich between bites. Time a typical meal and add 5 minutes the next time you eat. Enjoy the texture and flavor of the food. Pay attention to your body's signal of fullness or satiety.
Eat when you feel comfortably hungry (not starved) and stop when you are comfortably full (not stuffed).
Be aware of emotional triggers for eating-a "craving" is often the result of emotional need."
Read more at: shs.osu.edu/blog/why-you-eat-more-than-you-think/
According to The Ohio State University Student Health Service:
"Often we are not "in the moment" with our food (or with many other things as well). This lack of mindfulness prevents us from being aware of our body's natural signals for hunger and fullness. It is important to realize that we all came into world normal, intuitive eaters. Babies are experts at eating; they cry when they're hungry and they stop eating when they're full. They eat exactly what they need to grow and be healthy. They do not count carbs, protein, fat or calories. They just eat!
Our body's natural systems would continue to manage our eating and meet our body's needs if modern society did not mess with them. Arbitrary schedules are set up that interfere with intuitive eating and we are constantly bombarded with external versus internal food cues. No wonder we "mess up."
So what is "Mindful Eating" and how can you re-learn this healthy approach to eating? Mindfulness is deliberately paying attention to how, what, where and when you eat in a non-judgmental way. It is using all of your senses - seeing, hearing, tasting and feeling - when you eat. I call it "yoga with food" - it requires eating without distractions (no TV, Computer, work, studying) in a calm environment, and it requires practice.
Here are some guidelines to help you implement mindful eating in your life and some web sites with good information that will start you on the path to more natural, intuitive eating.
Make eating consistently a priority and give yourself permission to eat. Eat breakfast within 30 minutes of waking and pay attention to hunger cues-usually about every four hours.
Keep a food intake diary for a week noting what, where, and when you eat and how you feel when eating.
Eat sitting down without distractions, preferably in a calm environment.
Turn off the television, computer, or other distracting electronic devices. Music is fine.
Eat at a table if possible-not on the couch, easy chair, car or bed.
Try not to work or study while eating
Slow down! Practice putting down your fork or sandwich between bites. Time a typical meal and add 5 minutes the next time you eat. Enjoy the texture and flavor of the food. Pay attention to your body's signal of fullness or satiety.
Eat when you feel comfortably hungry (not starved) and stop when you are comfortably full (not stuffed).
Be aware of emotional triggers for eating-a "craving" is often the result of emotional need."
Read more at: shs.osu.edu/blog/why-you-eat-more-than-you-think/