EAT WITH AWARENESS
Cut unwanted kilojoules when you master the art of mindful eating
When you eat in a mindful manner, you’re fully aware of the flavours, textures and aromas of every bite. You’ll find you enjoy your food more, and that you’re easily satiated.
Try mindful eating at your next meal. It’s worth doing the first few times alone and after a while, you should feel comfortable eating mindfully when dining with others.
1 Sit at the table, with your plate in front of you. Before you pick up your fork, take a couple of deep breaths to allow your body and mind to settle.
2 Look at your food. The Vietnamese Buddhist monk Thich Nhat Hanh developed an exercise in which the participant considers the journey of the food to the person eating it. They would imagine all of the phases an orange has passed through to grow and travel to them and be grateful to the tree and sun for growing it.
3 Take a bite, taking time to observe your fork rising to your mouth. Place it on your tongue and chew, tuning in to its flavour, temperature and texture.
4 Chew each bite for at least 20 seconds. By turning your focus inward and concentrating on the taste and smell, eating can feel brand new.
5 Notice your thoughts and feelings. Do you like what you’re eating? Do you wish it was sweeter or saltier? Are you still hungry or getting full?
6 As you finish, take a few deep breaths. Remind yourself of how the plate looked when it was full and how it looks now.