Are you Mindlessly or Mindfully eating ?

Do you snack?

· While you’re cooking? Or tasting food while you are cooking!

· Working at your desk?

· Watching TV in between mealtimes?

· Even when you’re not hungry?

· In the car on the way to and from work?

You may not even realise that you are snacking and wonder why you are trying everything with your diet but not losing weight. Then when you sit down to eat your main meal you are not hungry.

One way to check, is to write down as you go along everything that you eat and drink. Ask friends and family to observe you and support you become a conscious eater.

Take a seat-don't eat on the go

Uni ask- focus on what you are eating. stop multitasking- Forber g tells HuffPost.

Switch things up-stop between each bite, try eating with chop stick-Nutritionist Rochelle Sirota, R.D., C.D.N.

Socialize-“The more you chat, the slower you eat,” Joy Bauer, M.S., R.D., C.D.N.

Chew more, Julie Upton, M.S., R.D., CSSD recommends trying to chew for 15 to 20 seconds before swallowing. Leaning toward foods that actually require more chewing -- like veggies, fresh fruits and lean proteins, rather than softer casseroles, mashed potatoes, applesauce or ice cream -- can also help speed eaters slow down.

Avoid extreme hunger-Upton advises paying attention to your body. If you feel hungry, start planning what to eat, but if your stomach is growling and you have hunger pains, you've let your hunger go too far. Train yourself to start keeping track and listening to what your body's saying.

Eat shelled snacks-one study conducted by researchers at Eastern Illinois University found that participants consumed fewer calories from pistachios when they ate shelled ones versus unshelled. That means that shelled snacks kill two birds with one stone, helping eaters consume less and know when to stop.

Drink water before a meal-Bauer suggests setting down your fork and taking small sips between each bite to stay focused and regulate speed. Forber g recommends gulping down a glass before you even begin. “This really does help you fill up a bit,” she says. “When we don't feel as starved at mealtime, we eat more slowly."

Slow meal time down to 20 minutes-Bauer recommends setting a timer to help slow down your eating speed. Ideally, it should take at least 20 minutes to finish a meal, and using a kitchen timer can help retrain rushers until they've slowed down.​"

 

My Summary top 10 tips on mindful eating:

 

1. Observe-Check your hunger score – best to eat 3-4

2. Be fully present in the moment – when you eat just eat no Tv or distractions

3. Notice when what where and how – be non judgemental

4. Savour – take small amount , use all your senses –smell, touch, taste and sound

5. Avoid fast mindless munching –eat slowly , chew food well 10-20 times  ,swallow before taking another serving.

6. Take time to eat, sit down and don't eat on the go

7. Eat with friends /family,

8. Drink water before  eating

9. Plan ahead

10. Eat 4-5 hourly main meals to control your hunger

4 benefits to you

1. Prevents overeating

2. 
   

3. Better for digestion

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5. Help teeth

6. 
   

7. Helps enjoyment of food

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For Specialised Diet and Nutrition advice seek the advice of a Professional Dietitian and Nutritionist Tabby kabeer