{"id":2091,"date":"2015-08-18T12:21:06","date_gmt":"2015-08-18T17:21:06","guid":{"rendered":"https:\/\/www.northwestpharmacy.com\/healthperch\/?p=2091"},"modified":"2018-05-24T12:02:05","modified_gmt":"2018-05-24T17:02:05","slug":"mindful-eating","status":"publish","type":"post","link":"https:\/\/www.northwestpharmacy.com\/healthperch\/mindful-eating","title":{"rendered":"How to Master Mindful Eating"},"content":{"rendered":"

\"How<\/a><\/p>\n

Mindful eating is more of an art than a science, but the practice is something that can change the way you think about what goes on your plate.<\/p>\n

During a typical meal, we may pay attention to the first bite or two, which helps us recognize whether or not the food pleases the palate and meets our expectations. But after that, eating can become an unconscious activity that is just part of daily life\u2014like tying shoelaces or checking the mailbox.<\/p>\n

Mindless eating can go unnoticed and lead to an unhealthy relationship with food. Some negative eating experiences may include anxiety, boredom, guilt, and cravings. Here\u2019s a deeper explanation of mindful eating, along with strategies to help you positively change your eating habits.<\/p>\n

What is Mindful Eating?<\/strong><\/h3>\n

\"How<\/a><\/p>\n

Steeped in Buddhist teachings, mindful eating is similar to the meditative practices involved with breathing. Food should be eaten with purpose and awareness that allow us to pay careful attention to the meaning of each bite.[i]<\/a> Though many Buddhist teachings involve spending long durations of time observing small amounts of food, the average schedule only allows for a quick meal between events or activities.<\/p>\n

What the Buddhist practice can teach is to taste, identify, appreciate, and acknowledge the food we eat. Rather than gobble up an entire lunch without truly tasting a morsel, mindful eating means taking the time to put our forks down between bites, savor food, and identify individual flavors.<\/p>\n

This isn\u2019t to say that every meal needs to be completely meditative. Eating mindfully means slowing down, taking a breath, and understanding the importance of food without overindulging or eating foods that provide little nourishment.<\/p>\n

Give Your Food the Attention It Deserves<\/strong><\/h3>\n

Do you often inspect your food before you eat it? Paying attention to what you eat is different than performing a quick once over to check for foreign objects or gauge food temperature. Giving quality attention to food can equate to better energy, weight loss, and less likelihood of overindulgence: You recognize what is going in your mouth in a different way.<\/p>\n

If you\u2019ve ever eaten an entire bag of chips without noticing, then you know how inattentiveness to eating can quickly turn into eating too much. Think about mindfulness as investigative journalism. Find out the why, what, when, where, and how of each meal.<\/p>\n

\"The<\/a><\/p>\n

Mindful Eating Cycle chart inspired by Michelle May, MD, CSP of www.AmIHungry.com<\/a><\/em> [iv]<\/a><\/p>\n

An Emotional Connection to Food<\/strong><\/h3>\n

Though emotions can negatively affect the way we eat, connecting the right emotions to food can help us develop a greater appreciation for the resources necessary to make a meal possible.[ii]<\/a><\/p>\n

Think about the origin of that food, the time and knowledge it takes to prepare it, and the community that comes together to make meals possible. Then consider how that food will benefit your body. With all of that in mind, you can evoke a better sense of purpose with each bite.<\/p>\n

Here are some questions to consider before, during, and after a meal:<\/p>\n