Mindful Eating

With the on-the-go, plugged in mentality of our society, many of us end up dining distracted. We eat in the car, while on the computer, or while watching TV. While the skill of multitasking is admirable, it may actually be contributing to weight gain! When we are not paying attention to what we are eating, or eating for reasons other than hunger and nourishment, we tend to eat higher amounts of food, which translates to bigger waistlines. Here are some ideas to ditch the distractions and eat more mindfully:

• Stop and ask yourself why you are eating - I know it sounds kind of dumb, but most of the time our need for food is mental rather than physical. We eat when we are bored, because we associate certain activities with food (like having popcorn during a movie), or because we are stressed. Sometimes the brain even confuses thirst for hunger! If you realize you are not actually hungry, try these before packing in the noms:
• Drink water (or some other calorie-free beverage like Crystal Light) and wait 10-15 minutes before reaching for food. You may find that your "hunger pangs" were actually thirst pangs!
• Chew sugar-free gum. This will keep your mouth busy without giving you unneeded calories. This is a great one for studying, watching TV, or other activities you associate with eating.
• Find a boredom-busting activity that doesn't involve food. It will seem hard at first, but doing something else instead of eating (like taking a walk, calling a friend, playing with your kids, taking a shower, or finally reading that book you've never had time to read) will be far more fulfilling to you in the long run. Plus, you won't be adding to your weight, so it's a win-win!

• Make meal time mindful - 
• Slow down and savor - It takes your brain about 20 minutes to realize you have eaten enough. If you are mindlessly eating, chances are you are eating too much too quickly, which leads to weight gain. Try to concentrate on eating during a meal - how the food tastes, feels, and looks. You will get more enjoyment out of the food, and you will eat slower, which will translate to you eating less!
• Unplug and unwind -  Turn off the TV, phone, and computer while you eat, so you can pay attention to what and how much you are eating. Use meal time as a time to relax and enjoy the moment, you deserve it!

Happy noms!

Nami