Mindful Eating For The Soul - Rediscover A Healthy And Joyful Relationship With Food And Mind

By Adidas Wilson

Living mindfully simply involves doing things with mindfulness. It may sound easy, but it is not. If you practice mindful living you will notice a significant improvement in the quality of your daily life. These 10 keys to mindful living will help you live your life more mindfully. What does prioritize mindful living mean? It means that you should consider it important. Sometimes, you may decide to do something regularly but then give up after some time because you did not treat it with a high level of importance. When you prioritize mindful living, you are consciously confessing that it is important to you, that your wellbeing is valuable. Motivation can either hurt or help you; it all depends on whether you know what your motivation is. Why did you venture into this practice? Why can't you follow through with it? As soon as you get clarity, you can change your script and find a more compelling reason that will push you to practice.

• Language: English
• Publisher: Adidas Wilson
• Release date: Jan 26, 2021
• ISBN: 9781393770299

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Copyright © 2021 by Adidas Wilson

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. For permission requests, write to the publisher, addressed Attention: Permissions Coordinator, at the address below.

Adidas Wilson

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Table of Contents

Introduction 

Ch. 1 – Benefits of Mindfulness

Ch. 2 - Emotional Eating and How to Stop It

Ch. 3 - Healthy Eating

Ch. 4 - Choosing Healthy Fats

Ch. 5 - Choosing Healthy Protein

Ch. 6 - Heart-Healthy Diet Tips

Ch. 7 - How to Lose Weight and Keep It Off

Ch. 8 - The Mediterranean Diet

Ch. 9 - Cultivating Happiness

Ch. 10 -Building Better Mental Health

Ch. 11- Be A Warrior, Not A Worrier

Ch. 12 – The Mental Health Benefits of Exercise

Ch. 13 - Stress Management

Conclusion

Introduction

Paying attention to your eating experience can help you lose a few pounds, manage cravings, and even improve your diet. Mindful Eating: What Is It? Mindful eating can be described as aware of what you are drinking and eating. You observe how you feel as the drink or food goes into your body and signals such as fullness, satisfaction, and taste. With mindful eating, you do not judge any bodily sensations, thoughts, or feelings that you observe. Instead, you acknowledge and accept them. You can also extend this mindfulness beyond eating to buying, serving, and preparing the food. Life is terribly busy for many people and mealtimes are usually rushed. They find themselves eating while watching TV, working, or even commuting to or from work. You just shovel down food without caring whether you are hungry or not. Others eat to cope with unpleasant situations, relieve stress or emotional needs. This is the opposite of mindful eating.

Mindful eating does not involve perfection or strict rules. It just means that all your senses are focused and that you are present while shopping, preparing, serving, and consuming your food. Mindfulness is not everyone’s cup of tea. But for most people, mindful eating helps them become aware of their body—even by just doing it a few times a week. The Benefits of Mindful Eating - Being present as you eat allows you to savor the experience and your food. It can improve your digestion and translate to wise eating choices. With mindful eating you can: Slow down to ease anxiety and stress. Assess and improve your relationship with eating. You will notice when you start using food to satisfy more than just your hunger. Enjoy your food more. You can take time to appreciate your snacks and meals. Make better food choices by observing how different foods make you feel. Slow you are eating and improve digestion. Get full faster, consuming less food. Connect to your food’s origin—the journey from production to your plate. Eat healthier and in a more balanced manner. Practicing Mindful Eating - Mindfulness basically means being fully aware as you participate in something. When it comes to eating, you do not do it in auto-pilot mode or while watching TV, scrolling social media, or daydreaming. Instead, all your attention is on the food. And when your mind wanders, you bring it back gently. Start doing it for five minutes at a time and go from there. You can begin while browsing a menu or creating your shopping list.

Take several deep breaths and consider the food’s health value, assessing each piece. As you eat, serve, cook, or shop, focus all your senses on the process. How does the food feel, smell and look? Pay attention to the sounds as it cooks and the taste while eating. Be curious about your body and the food. Relax and pay attention to your posture. Acknowledge your environment but tune it out. You do not want to be distracted.

Focus on your hunger. Are you hungry? Why do you want to eat that specific food? Make sure you are eating because you are hungry and not just bored. Appreciate the food in front of you and whoever you are eating with. Notice the smell, color, shape, and texture of the food. How does everything make you feel? Take a bite and pay attention. Identify the flavors and ingredients. Chew thoroughly, observing what it feels like. Do not take your mind off your experience and how it shifts. Are you starting to get full? Do not rush anything. As you chew, put down the utensils. Before you pick them up again, observe how you feel. Stop eating when you are full. Appreciate the food and where it came from—the animals or plants and anyone responsible for producing, transporting, and preparing the food. Keep eating, slowly. Continue to pay attention and notice when you are full. Incorporating Mindful Eating into Your Life - Being mindful of every bite sounds unrealistic for most people. There is so much pressure and extraordinarily little time to eat. But this does not mean that you cannot be mindful. If you barely have the time, breathe deeply a few times before you eat. Focus on what you are about to eat and why you are eating it. Is the food healthy or just emotionally comforting? Are you hungry or anxious? When eating, take your eyes off the computer or your phone and focus on the food. Exploring Your Relationship with Food Through Mindful Eating - Food has a great impact on your well-being. It affects your mental, physical, and emotional life. It can drain you or energize you. It is not enough to know the healthy eating rules such as eat less sugar. You need to observe the emotional, mental, and physical effects of food on your body. You will find it easier to make healthier choices. Did that sugary snack make you feel better or more depressed? Use a diary and track different foods. Note down how you feel after eating a certain food. Assess that information after a while and come up with food combinations that promote your well-being. This may take some time and a bit of trial and error.