Blog three - 7 practices to mindful and intuitive eating

There are so many amazing benefits to mindful eating. In today’s modern, fast paced and go go world, it can feel really difficult to even feel like you can take time or have the time to mindfully eat. We eat on the go, in the car, or while scrolling or looking at a screen, meaning our brains are distracted from the actual eating itself, therefore not allowing our gut time to produce adequate amounts of gastric juices or saliva to be able to break down the food. This can lead to symptoms such as bloating, feelings of ongoing hunger, burping, reflux etc.

So, what do we mean by “mindful” eating?

Mindful, or “intuitive eating” is an an approach to food that focuses on individuals' sensual awareness of the food and their experience of the food. Embracing the practice of mindful eating is an intentional practice - meaning you need to work daily on creating this habit!

Below are some tips to get you started on your mindful eating journey:

7 Ways for Mindful and Intuitive Eating

1. Listen to Your Body’s Hunger Cues

   • What It Means: Pay attention to physical signs of hunger rather than emotional or habitual triggers. Notice when you're truly hungry and when you're eating out of boredom or stress.

   • Tip: Keep a hunger journal. Before eating, rate your hunger on a scale from 1 (starving) to 10 (stuffed). Aim to eat when you're around a 3 or 4 and stop when you're at a 6 or 7.

2. Eat Without Distractions

   • What It Means: Focus solely on your meal. Turn off the TV, put away your phone, and create a calm eating environment either with others or yourself.

   • Tip: Practice eating one meal a day in silence. Pay attention to the colors, smells, and textures of your food. This helps in truly savoring and enjoying your meals. It can also be helpful to check in with your stress levels - have you just had a tense conversation or stressful drive? Take some time to breathe before eating.

3. Savor Your Food

   • What it means: Take the time to appreciate the flavors, textures, and aromas of your food. Eating slowly can enhance your dining experience and help you recognize when you're full.

   • Tip: Try the "five senses" exercise: With each bite, notice how the food looks, smells, feels, tastes, and sounds as you chew. This can make each meal more satisfying.

4. Understand Your Cravings

   • What it means: Cravings often signal a need for something other than food, such as hydration, rest, or emotional comfort. Learning to decode these signals can help you address your true needs.

   • Tip: When a craving hits, pause and ask yourself: "Am I really hungry, or is there something else going on?" Drink a glass of water, take a walk, or call a friend before deciding to eat.

5. Respect Your Fullness

   • What it means: Pay attention to your body’s signals of fullness and stop eating before you feel uncomfortable. Eating past fullness can lead to discomfort and diminish the pleasure of eating.

   • Tip: Halfway through your meal, pause and check in with your body. Ask yourself if you're still hungry or if you're starting to feel satisfied. Adjust your portion sizes accordingly.

6. Plan and Prepare Balanced Meals

   • What it means: Balanced meals that include a variety of nutrients can help keep you satisfied and energised. Planning ahead ensures you have healthy options available.

   • Tip: Spend a few minutes each week planning your meals. Include a mix of protein, healthy fats, complex carbs, and plenty of fruits and vegetables. Prep ingredients or cook in batches to save time.

7. Practice Self-Compassion

   • What It Means: Be kind to yourself, especially if you slip up or indulge. Guilt and negative self-talk can lead to unhealthy eating patterns. Focus on progress, not perfection.

   • Tip: If you find yourself feeling guilty after eating, remind yourself that it’s okay to enjoy all foods in moderation. Reflect on what led to the experience and how you can make different choices next time, without judgment. The 80/20 rule is a guide I stand by not only for eating, but most other parts of life too!

Implementing mindful and intuitive eating practices can be transformative, but having a supportive guide can make the journey easier and more effective. As a health coach, I can offer a compassionate approach to help you:

• Identify and overcome personal eating challenges.

• Develop a positive relationship with food.

• Create sustainable, healthy eating habits tailored to your lifestyle.

Together, we can work towards your wellness goals in a way that feels natural and enjoyable. Get in touch if you feel you need support after reading this blog post.

Happy eating!