Mindful Eating: How to Slow Down and Enjoy Your Food

Hello friends,

I eat too fast.

This is the bad habit that I cannot kick.

I always finish my food before anyone else at the dinner table because I eat fast.

That’s why I remind myself to practice mindful eating.

And It's more than just "eating slowly".

This approach involves focusing on the sensations, thoughts, and feelings of eating.

It's about promoting a balanced and healthy interaction with food by being fully present at meals.

And Mindful Eating is linked to healthier weight, self-compassion, and better digestion.

This week in building health 👇

What is Mindful Eating (and what is it not?)

It’s about being fully aware while eating.

Aim to engage all your senses. Notice the colors, smells, textures, and flavors. Eat slowly without distraction, enjoying every bite.

Mindful eating isn't about restriction or dieting. It's about developing a healthy relationship with food. Most people lose weight through mindful eating because they can figure out what their body is feeling. They learn to eat when hungry and stop when satisfied by tuning into your body's hunger and fullness cues.

Research shows it helps manage weight, reduce binge eating, and improve digestion. It also cultivates self-awareness and appreciation for food.

How to Develop Mindful Eating

• Reduce distractions. When distracted, you're more likely to overeat. Make meal times device-free, and if other distractions are unavoidable, have a quiet, sit-down meal.

• Eat slowly to savor your food. Studies show a link between slow eating and a healthier weight. Chew each bite thoroughly and pay attention to the flavors, textures, and aromas.

• Use all your senses. Before you eat, appreciate your meal. Can you identify the herbs in your soup? Engaging all your senses enhances meal enjoyment.

Try it once.

Put away your phone, turn off the TV or laptop, and be present with your food. Notice its appearance, aroma, and flavor.

Chew slowly.

Check in with your hunger and fullness levels along the way. It can be different and more enjoyable.

Go Beyond the Senses with Gratitude

On a larger, macro level, you can enhance mindful eating with a gratitude exercise.

Appreciating your food can help you make healthier choices and eat in moderation. Acknowledge the farmers, cooks, and everyone involved, say a brief prayer or affirmation.

It helps you feel more content and satisfied with your meals.

Consider Your Food’s Journey

Choose an ingredient from your dish, such as a vegetable or grain. Visualize the farmer planting the seeds, tending to the crops, and harvesting the produce.

Imagine the workers who processed, packaged, and transported the ingredient to the store.

Consider the effort and resources involved in each step, from the sun and rain nourishing the plants to the transportation fuel.

Acknowledge the many hands bringing this ingredient to your plate.

Try it during your next meal and see how it improves your experience with food.

→ Read more on this here

My favorite health things for the week

// one

Dog Interaction Boosts Brainwaves and Relaxation

11 minutes

It seems like every other week I share an article about the health benefits of dog ownership.

I just love that there’s so much you can do for your health beyond exercise, diet, and the usual recommendations.

Remember that improving your happiness and quality of life is a health issue. It’s not just about the physical aspects alone.

→ Read more on this here

// two

How staring at screens can affect your vision

14 minutes

Since the pandemic, our work has become more screen-based. Our lives revolve around screens, not just for work but also leisure.

One quick fix is to follow the 20-20-20 rule. Look at something 20 feet away and blink 20 times for 20 seconds every 20 minutes.

It’s a simple way to protect your vision in our screen-dominated world.

→ Read More About it Here

// three

The Body’s Negative responses to stress

8 minutes | Marco Altini

If there’s any metric I care about, it’s Heart Rate Variability (HRV).

It measures how you deal with stress.

Whether it’s physical or emotional stress, the body reacts by activating the sympathetic nervous system, triggering physiological changes to help us cope with the stressor.

The "fight-or-flight" response involves increased heart rate, rapid breathing, and elevated stress hormone levels like cortisol.

This is essential reading to understand HRV and manage stress.

→ Read More About it Here

Until next time

We're in the midst of a heatwave here in the Philippines.

So we’re making sure to stay hydrated and get plenty of rest to cope with the soaring temperatures.

I hope you're managing well, wherever you are.

Remember to prioritize your well-being.

Have a Healthy Weekend