Rhody Health and Fitness

What comes to mind when you hear the phrase "mindful eating?" According to the Center for Mindful Eating, part of this concept is, "Learning to be aware of physical hunger and satiety cues to guide your decision to begin eating and to stop eating." This sounds like something that should come naturally to everyone, but in an age where food is available on any corner and in any quantity, it's easier said than done.

It can also be hard to tell the difference between hunger and appetite. Hunger is your body's physiological need for food, as in "eating to live." On the other hand, appetite is a craving for certain foods, or "living to eat." Your appetite can be heightened by the smell, thought, or sight of food, as well as many other factors that can contribute to cravings.

The key to mindful eating is deciphering between your hunger and your appetite and listening to your body's needs. Mindful eating can be seen as eating with your instincts, too. As the Center for Mindful Eating puts it, eating mindfully includes "allowing yourself to become aware of the positive and nurturing opportunities that are available through food preparation and consumption by respecting your own inner wisdom."

It is about not judging yourself on your responses to food, such as likes or dislikes, or eating more at lunch than usual. It is about recognizing food as health-sustaining and nutrient-packed, not calorie-laden and fattening. It does not mean that you should neglect to make healthy choices; it is just thoroughly enjoying and respecting the food that you need to consume to survive.

If you want to try to eat mindfully; few easy tips for mindful eating can be easily incorporated into your daily mealtimes, like simply avoiding multitasking while eating. If you are trying to stuff two granola bars into your mouth while studying for an exam, you will not actually experience the taste or texture of the food.

You could also try eating more slowly and savoring your bites of food. It can also help to use all of your senses while eating a meal while using your non-dominant hand to hold your utensils. If you are right-handed, using your left hand to hold your fork will force you to eat more slowly. Not only does eating slowly help you enjoy your food more, it can help cue you into when you are full.

We tend to eat whatever we put on our plate; eating with our eyes instead of our stomachs is commonplace. That can lead to overeating and guilt, forming a bad relationship with food.

Simply eating your food slowly, savoring each bite and enjoying the company of the people you are eating with can help make your eating habits and relationship with food more positive and enjoyable. After all, food is necessary to survive; why not enjoy it?