Mind(FULL)ness with Nutrition

Mind(FULL)ness with Nutrition

 

 

This week, Stephen F. Austin State University is celebrating our differences through the annual "Love Your Genes, Love Yourself" week.  The week is devoted to promoting self-love and positive body image.  This year's theme is "Your Body Feels Everything Your Mind Says." 

In line with this year's theme, I would like to discuss mindful eating.  In short, mindful eating means eating with awareness. It is being aware of why you are eating (Am I hungry?), where, how, how much, and what you are eating.  It is fully embracing every aspect of eating, by slowing down, savoring, and taking smaller bites.  Eating purposefully and without judgement or distraction.

It can be difficult to stay conscious and connected to what you are eating in a fast-paced environment like today's society, where it is expected that you multi-task.  Because we are often eating AND doing something else, it is challenging to be mindful and to listen to your body's hunger and fullness cues.  Not only that, but you may have trouble recognizing what it feels like to be truly satisfied and full.  How can we change this?

What does it mean to eat mindfully?

• Being mindful is being conscious of your body cues of when to eat and when to stop eating.
• It is being purposeful in your food choices by balancing your daily intake, but als being able to incorporate those fun, favorite foods.
• It is trusting that your body will use food in the appropriate way and focusing on your energy level, mood, and fullness, NOT on food rules (should/shoud not), feeling guilty and/or feeling shameful.
• It is accepting that mindful eating means somtimes you will overeat when food just tastes so good to you, or knowing that you might eat a larger meal later in the day if you did not eat enough for lunch.
• Mindful eating does not focus all your time on foods, meals, how much or what you should eat.  It is just one part of your day.
• Being mindful means you can be flexible with your eating and adjust your day to accommodate these changes. 
• Mindful eating could be 3 meals per day, or 3 meals and a couple of snacks too.
• It is not second guessing your food choices for the day.
• It is eating the same way by yourself as you would with your family or friends.

Most importantly, Mindful Eating is NOT feeling as though you have to eat a PERFECT and balanced diet all of the time (which, FYI, no one can), but rather to strive to have a well-balanced, flavorful, desirable array of foods that meets your nutritional needs and supports health and wellness.

Written By: Sarah Drake MS, RDN, LD


References:

www.eatingmindfully.com

http://michelleverdugo.com/wp-content/uploads/2013/07/Mindful-eating.jpg

https://www.fammed.wisc.edu/sites/default/files/webfm-uploads/documents/outreach/im/handout_mindful_eating.pdf

http://www.brighamandwomens.org/Patients_Visitors/pcs/nutrition/services/healtheweightforwomen/special_topics/intelihealth0405.aspx