Five Mindful Eating Tips // Nutritionist-Approved

Transcript

[Music] Heil Beth from tasty Emmys and today I'm sharing my five favorite tips for mindful eating when we aren't totally president mealtime if we aren't eating mindfully it can be a total disaster for our digestion our stress levels our moves and many times we can end up accidentally overeating the practice of mindful eating is all about learning to pay attention it can be a form of meditation almost instead of mindlessly shoving food into your face and almost unconsciously not even tasting the food that you're eating I want to teach you how to slow down and savor your meals with mindful eating we take the time to pause to notice our thoughts feelings and sensations surrounding our meals and to truly taste every single bite of our food not only will this make your meals more pleasurable and delightful to all of your senses but it's also better for your digestion and it can help you from overeating this is all about intention and awareness and remember like most things in life it takes practice so here are my five practical tips for mindful eating so you can get started right away number one calm down don't eat on the go avoid eating while you're watching TV or while you're stressed or have a million things going on try to avoid distractions when we're distracted we cannot fully pay attention to our body's signaling find a comfortable spot to eat take a few mindful deep breaths keep your phone away from your meals this allows your body to get into an actual relaxed state which is a must for proper digestion number two look at your plate notice the food appreciate its beauty the colors acknowledge where it came from and the energy that went into bringing your food to your plate appreciate every nuanced flavor and taste with every bite you take you should want to truly taste and enjoy your food number three chew your food shoot for 30 to 40 chews per bite of food with the process of chewing your mouth actually releases salivary amylase and this is the beginning of your digestion process chewing our food is the first and most important step the more chewing you can do the less of a load you're actually putting on your stomach and the rest of your digestive tract number four set your fork down by setting your fork down in between bites not only are you giving yourself the opportunity to totally slow down but you also have these moments to check in with yourself and ask am i enjoying this meal do I actually still want more have I already had enough do I feel satisfied last but not least pay attention post meal it's super important to understand how food affects our moods do certain foods make you feel cranky low-energy or sleepy are you anxious or depressed do you get gut-rot or maybe you're holding in those post meal toots maybe you feel energized and clear-headed we cannot be disconnected from this part of the eating process it has so much to teach us I recommend keeping a food journal whenever you're working to track your responses and how certain foods make you feel head to taste the Emmys to download my free food and mood journal so that you can print it out and journal for yourself I hope all of this gives you a little food for thought as you learn to practice mindful eating feeding should always be pleasurable and something that you truly enjoy try these simple tips at your next meal to slow down and savor every single bite and as always head to taste Tami's calm now for more