Use mindfulness techniques during meals from "summary" of The Mindful Diet by Ruth Wolever PhD,Beth Reardon MS,RD,LDN,Tania Hannan
When it comes to eating mindfully, it's all about being present in the moment. One effective way to do this is by using mindfulness techniques during meals. This means paying full attention to the experience of eating - from the taste of the food to the sensation of chewing and swallowing. To practice mindfulness during meals, start by setting aside any distractions. Turn off the TV, put away your phone, and focus solely on the act of eating. Take a moment to appreciate the appearance of your food, noticing the colors and textures before taking your first bite. As you begin to eat, chew slowly and savor each mouthful. Pay attention to the flavors and how they change as you chew. Notice the sensations in your mouth and how the food feels as you swallow. If your mind starts to wander, gently bring your focus back to the present moment. You can do this by taking a deep breath and reconnecting with the physical sensations of eating. By practicing mindfulness during meals, you can become more in tune with your body's hunger and fullness cues. This can help you make healthier choices and prevent overeating. Additionally, eating mindfully can enhance your enjoyment of food and promote a sense of gratitude for the nourishment it provides.- Incorporating mindfulness techniques into your meals can transform the way you eat and foster a deeper connection with your body and the food you consume. So, next time you sit down to eat, take a moment to be fully present and savor the experience.
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