In today’s fast-paced world, how often do you rush through your meals without a second thought? Many of us are guilty of habitually eating while juggling responsibilities (perhaps as a reflex to short mealtimes) and mindlessly scrolling through our phones. But what if we made a conscious effort to slow down and truly engage with our food during the holiday season to avoid consumption of unwanted calories?
The Power of Conscious Awareness
Consciously aware eating is about retraining your brain and transforming your relationship with food. It takes time and deliberate effort, but the benefits are profound.
To begin, consider these steps:
Chew Slowly: Try counting how many times you chew each bite. It may feel strange at first, but this practice helps you savor your food and aids digestion.
Tune Into Your Senses: What does the food feel like in your mouth? How does it taste? What flavor combinations make it enjoyable—or not so enjoyable?
Eliminate Distractions: Are you eating while watching TV, scrolling through social media, or reading? Remove these distractions so you can focus solely on the delicious food in front of you.
As one health reformer wisely said, “It is better not to eat than to rush through a meal.”
Ask Yourself the Right Questions
Understanding your motivations for eating is key to becoming a conscious eater.
Before grabbing food, ask yourself:
Am I truly hungry, or am I eating out of boredom, stress, or another emotion?
Am I rushing through this meal, and if so, could I eat later when I have more time to enjoy it?
What feelings or events are driving my desire to eat?
Asking these questions will give you time to pause and make intentional choices about your food intake. This practice helps train your brain to accurately signal hunger and thirst, reducing the likelihood of emotional eating, mindless eating, or eating when you are really thirsty.
Food as Comfort
Many of us turn to food for comfort, celebration, or as a coping mechanism for sadness, stress, anger, or frustration. While this is common, it can become a habit that does not serve our well-being.
The good news is that we don’t have to rely on food as our emotional crutch. By practicing conscious awareness eating, we can learn to address our emotions in healthier ways and form a balanced relationship with food.
Start Today
Becoming a conscious eater does not happen overnight. It is a journey of small, intentional steps. Start by slowing down during your next meal, paying attention to the experience, and reflecting on your reasons for eating.
Why not begin practicing today? With time, you will find greater enjoyment in your meals, improved digestion, and a deeper understanding of your body’s natural physiology.
Check out our other Holiday Success Tips:
Be Chewsy: The benefits of chewing well.
Skip the Sip: The benefits of staying hydrated between meals.
When Nourishment Turns to Toxification: Tap into the benefits of health digestion.
What the Japanese Have Right: How to eat sufficiently without overeating.
How to Beat Inflammation: How to ensure your body has all the tools necessary to nourish the body.
Maintain a Healthy Microbiome: How to keep your gut and immune system healthy throughout the holidays.
Blue Skies,
Dana West, RDN, LD, DIPACLM
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