Ten Tips for Conscious Eating

Eat When Hungry: There is a difference between physical hunger and emotional eating, stress eating, eating from boredom, or timed eating. You can practice recognizing physiological hunger by following these steps before you eat;
- Stop
- Close your eyes
- Take 3-5 deep breaths
- Place your hand on your abdomen and focus on your stomach pouch (internally)
- Notice
- Ask yourself - Where is my hunger? What is my hunger?

Slow Down: Remember digestion begins in the mouth and taste buds are on your tongue not in your stomach! In order to assist your body during digestion, try chewing your food thoroughly. This may mean chewing it 10 times or 30 - whatever it takes to make the food unrecognizable in your mouth. You can practice this with a mindful eating exercise. Take a raisin or dried piece of fruit and exaggerate the eating experience by holding, smelling, and chewing the food slowly.

Enjoy Food: We spend so much time avoiding certain foods or viewing food as the enemy that we forget it can be pleasurable. We may worry that once we eat a food that brings us pleasure we won't be able to stop. Actually, the result is controlled eating rather than out-of-control eating. Ask yourself - What do I feel like eating? Be aware of the taste, texture, temperature, and smell. And believe it or not you don't have to finish it if it doesn't taste good!

Stop Depriving Yourself: Skipping meals, low caloric intake, imbalanced meals, and nutrient deficiencies can all lead to compulsive or binge eating.

Create an Atmosphere: Clear off the table, put down the book, turn off the TV, get away from the computer, put down the phone, get out of the car, sit down, eat with a friend or family member, add candles or flowers to the table, and enjoy!

Stop When Full: Just like hunger, you can practice recognizing fullness. You don't have to be a member of the Clean Plate Club! Every ¼ of your plate follow these steps;
- Put down your fork
- Close your eyes
- Take 3-5 deep breaths
- Place your hand on abdomen and focus on stomach pouch (internally)
- Notice
- Ask yourself - Am I full? How full am I?

Relax Before and After Meals: Avoid starting a meal when you feel tense or angry and try sitting for a half hour after a meal before you reach for dessert.

Discover Your Metabolic Type: Are you a Protein Type, Carbohydrate Type, or Mixed Type? Track your food intake and physical responses to determine your type. Should your diet emphasize protein, complex carbohydrates, or include a balance of both?

Respect Your Individuality: Your body is like no other. You are not your spouse, sister, best friend, coworker, or the person in the magazine. Your life will change the moment you begin taking care of your mind, body, and soul in the way that is best for you.

Learn From Your Experiences: There will be times when you eat too fast, too much, too little, and the wrong choices...and its okay!

If you work towards even one of these changes you will be better off than you were the day before. Enjoy the journey!