It's National Eating Disorder Awareness Week. While eating disorders haven't been taken as seriously as some other disorders, eating disorders have the highest mortality rate of any mental disorder. And, 30 million Americans will suffer from an eating disorder at some point in their life. “Eating disorders can hide in plain sight and frequently go undiagnosed until someone’s health is at significant risk. These are life-threatening bio-psycho-social illnesses, not a ‘lifestyle choice.’" said Claire Mysko, interim CEO of NEDA. With roots in Buddhist teachings, since the introduction of mindfulness in Western clinical settings, a large number of studies have documented its beneficial effect on psychological distress and well-being. So in honor of #nedawareness week, we're sharing our top 3 tips for mindful eating. If you find the tips helpful, be sure to LIKE or SHARE on Facebook or Twitter! And don't forget, you can help support this incredible cause by voting for #millyshane in EDIN's Celebrity Dance Challenge. We need your support! :)
1.) Sit Down & Unplug
Mindful eating is practically impossible when you're running errands, making calls and catching the news on TV. And with today's technology advances, our daily lives are full of distractions. Make a conscious effort to remove as many distractions as possible. Put the phone down, turn off the TV and tune into your awareness at meal time. It sounds simple because it is, but it’s also incredibly challenging for many people to follow through on. And once you've got all the devices powered off - pop a squat. Sitting down encourages you to slow down and take the time to tune into the process of eating.
2.) Eat Slower
Taking the time to savor and enjoy your food is one of the healthiest things you can do. The body sends its satiation signal about 20 minutes after the brain, which is why we often unconsciously overeat. But, by slowing down, you can give your body a chance to catch up to your brain, and hear the signals to eat the right amount. Mindful eating aims to reconnect you more deeply with the experience of eating including how you eat, what you eat and why you are eating. Slowing down while eating is one of the best ways we can get our mind and body to communicate what we need for nutrition. You're more likely to notice when you are full, you’ll chew your food more, and hence digest it more easily. And you’ll probably find yourself noticing flavors you might otherwise have missed.
3.) Give Thanks
Many of us grew up in families (or knew one) that prayed or gave thanks before a meal. But over time, this meal time ritual has become long forgotten with the convenience of the drive thru-s and our never ending need to multitask. But there are numerous benefits to practicing gratitude from improved emotional, physical and psychological health to improved sleep and self esteem. So at your next meal time, just take a moment to appreciate the meal in front of you. Cultivate gratitude for it by taking a moment to consider all the ingredients, and the preparation & intention involved in getting the food onto your plate. This simple acknowledgement helps promote mindful eating habits by centering your attention on the meal in front of you. And, it reminds us how people and nature connect to sustain us with nourishing food.
Mindful eating is practically impossible when you're running errands, making calls and catching the news on TV. And with today's technology advances, our daily lives are full of distractions. Make a conscious effort to remove as many distractions as possible. Put the phone down, turn off the TV and tune into your awareness at meal time. It sounds simple because it is, but it’s also incredibly challenging for many people to follow through on. And once you've got all the devices powered off - pop a squat. Sitting down encourages you to slow down and take the time to tune into the process of eating.
2.) Eat Slower
Taking the time to savor and enjoy your food is one of the healthiest things you can do. The body sends its satiation signal about 20 minutes after the brain, which is why we often unconsciously overeat. But, by slowing down, you can give your body a chance to catch up to your brain, and hear the signals to eat the right amount. Mindful eating aims to reconnect you more deeply with the experience of eating including how you eat, what you eat and why you are eating. Slowing down while eating is one of the best ways we can get our mind and body to communicate what we need for nutrition. You're more likely to notice when you are full, you’ll chew your food more, and hence digest it more easily. And you’ll probably find yourself noticing flavors you might otherwise have missed.
3.) Give Thanks
Many of us grew up in families (or knew one) that prayed or gave thanks before a meal. But over time, this meal time ritual has become long forgotten with the convenience of the drive thru-s and our never ending need to multitask. But there are numerous benefits to practicing gratitude from improved emotional, physical and psychological health to improved sleep and self esteem. So at your next meal time, just take a moment to appreciate the meal in front of you. Cultivate gratitude for it by taking a moment to consider all the ingredients, and the preparation & intention involved in getting the food onto your plate. This simple acknowledgement helps promote mindful eating habits by centering your attention on the meal in front of you. And, it reminds us how people and nature connect to sustain us with nourishing food.
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