Hey welcome here, today we're diving into the world of mindful eating.
You know, if we could give every individual the right amount of nourishment and exercise, not too little and not too much, we'd have found the safest way to health. At least, that's what Hippocrates believed, and I think he's onto something.
Hi I am Katharine and it’s my mission to empower and support mature women to adopt a healthy lifestyle, achieve their weight management goals, and thrive in every aspect of their lives. Subscribe to my channel to learn more.
We're living in some pretty unusual times, and it's more important than ever to focus on our health. Stress can lead to poor eating habits, and let's be honest, many of us turn to food when we're anxious. But what if I told you that food can be enjoyable and a promoter of good health at the same time? Sounds like a dream, right?
So, what exactly is mindful eating? It's simply eating with your full awareness on your food and the entire eating process. Most people sit down for a meal and mindlessly fill themselves up, often overeating because they aren't paying attention to whether they're full or not. Their mind isn't on their meal; they're thinking about bills, watching TV, or even driving down the road while eating.
Mindful eating has several components.
First, ask yourself, 'Am I hungry?' If you're not hungry, you're probably better off not eating. Your body is pretty good at telling you when it needs more food.
Consider the nutritional value of your food, project into the future about how you'll feel after eating, pay attention to the appearance, smell, taste, and texture of your food.
And most importantly, be present. No distractions like phones or TV. Just you and your meal.
Understanding the what, when, why, how, and where of your eating patterns will help you be more mindful. Make a list of all the reasons you eat. Track when and where you eat, and notice how your mood and circumstances affect your food choices. You'll be surprised by what you learn. Knowing your motivations for eating is crucial. It's much easier to eat well and maintain a healthy weight if you know the times and circumstances in which you're most likely to eat nutritiously or give in to unhealthy foods.
Stress can make you crave unhealthy foods and eat when you're not even hungry. When you're stressed, your body releases cortisol, which increases cravings for foods high in sugar or fat. Stress also makes you more likely to eat mindlessly.
To combat stress-related eating, keep track of your food intake, assess your hunger, make healthy choices, eat slowly, and find other ways to relieve stress.
Go for a walk, read a book, or meditate. Just find something that helps you relax without reaching for food.
Your brain never stops working, and it requires a constant supply of nutrition. The quality of the food you eat impacts your brain and your mood. For instance, serotonin, a neurotransmitter that regulates mood, is primarily produced in the gut. A diet high in processed food can increase the likelihood of depression by as much as 35%.
Mindful eating can help stabilize your mood. By eating whole, nutritious foods, you can support your brain's health and improve your overall well-being.
Let's put all this information together into a simple, mindful eating process.
First, shop mindfully. Keep healthy foods in the house and avoid buying junk food.
Weigh yourself each morning to keep track of your body weight.
Determine if you should eat by assessing your hunger. If you're not hungry, find something else to do.
When you decide to eat, choose nutritious foods that consider your health conditions. Determine how much food you need based on your recent activity and future plans.
Sit down and eat mindfully, paying attention to the taste, smell, and texture of your food. Reflect on how you feel after eating.
Eating mindfully is a big change for most people, but it's worth it. Start by implementing one aspect of mindful eating at a time. Focus on chewing your food slowly, putting your full attention on the eating experience, and choosing your foods mindfully.
It's not a race, so take your time and make progress at your own pace. Few people eat in a manner that anyone could label as 'mindfully.' But given the important role that food plays in your health, it's crucial to eat mindfully and intentionally.
The times we live in have a major impact on our lives, but there are some things we can control. One of those things is our diet. Eating healthy foods in adequate amounts at effective times will have a huge impact on your health. Mindful eating will teach you a lot about yourself and provide the opportunity to change your eating habits in a positive way.
So, let's get the most from our lives with mindfulness.
Thanks for watching, and don't forget to like, subscribe, and share this video with anyone who could benefit from mindful eating.
Remember, eating mindfully isn't just about food; it's about living a mindful life. Take it one bite at a time, and you'll see the benefits in no time. See you in the next video!
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