As mentioned in yesterday’s post, we like to practice Mindful Eating as a base nutrition habit here at LMI Fitness. Here are some exercises to try it out yourself, let us know if you try any and how they go!
Mindful eating is the practice of paying attention to and being present with your food, thoughts, and feelings while eating. It involves being aware of your physical and emotional sensations and making conscious choices about what and how much to eat. The goal of mindful eating is to cultivate a deeper appreciation for food and to create a more positive and healthy relationship with it.
There are many benefits to practicing mindful eating. It can help you better understand your hunger and fullness cues, make healthier food choices, and improve your overall relationship with food. It can also help reduce stress and improve digestion.
Here are three mindful eating exercises you can try:
- The raisin exercise: This is a classic mindful eating exercise that helps you focus on the present moment and all of the sensations associated with eating. Take about 15 raisins (or any small piece of food) and place it in your hand. Look at it closely and notice its shape, color, and texture. Bring the raisin to your nose and smell it. Take a small bite and chew slowly, paying attention to the taste and texture. Notice any thoughts or feelings that come up as you eat the raisin.
- The hunger and fullness scale: This exercise helps you tune into your body’s hunger and fullness cues. On a scale of 1-10, with 1 being extremely hungry and 10 being extremely full, rate your hunger and fullness before and after eating a meal. This can help you become more aware of how much you are eating and whether you are eating in response to physical hunger or emotional cues.
- The five senses exercise: This exercise helps you focus on the sensory experience of eating. Choose a food that you enjoy, and sit down to eat it in a quiet, distraction-free environment. As you eat, pay attention to the sight, smell, taste, texture, and sound of the food. Notice any thoughts or feelings that come up as you eat. Try to savor each bite and be present with the experience.
By incorporating these mindful eating exercises into your routine, you can develop a more mindful relationship with food and cultivate a deeper appreciation for the pleasures of eating.