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Healthy March: Tips for Mindful Eating

How to Eat Healthy and Mindfully

What is Mindful Eating?

Mindful eating is a skill. It is eating with attention and intention. Having roots in Buddhism, it means paying attention to the sensation of each bite, noticing the effects it has on your body, and caring for yourself. By practicing mindful eating, you pay attention to:

  • What emotions trigger your eating
  • The smell and taste of the food
  • Where the food came from
  • How it was grown
  • How you feel when you ingest it

🍅 Top 10 Benefits of Mindful Eating: 

  1. It empowers you with choice
  2. You became aware of "external" triggers
  3. Learn to trust yourself
  4. Weight management
  5. It can change the way you think
  6. Helps you enjoy your eating experience more
  7. Learn what food best fuels your life
  8. Reduces stress
  9. Nourishes the body
  10. Boosts satisfaction

🥦 Here are some helpful tips for Mindful Eating: 

  • Don’t eat on the go. Have a seat.
  • Put away all distractions, like personal electronics, and focus on your meal.
  • Be grateful for the food on your plate.
  • Opt for healthier meals, abundant in vitamins, protein, and nutrients. Avoid empty calories.
  • Every time you're hungry, try drinking a glass of water to notice how you feel afterwards. You might not even be hungry.
  • Think about how the food tastes as you eat it.
  • Don't rush through meals, slow down and try to enjoy them with your senses.
  • Put your utensils down after every bite.
  • Try to get 30 chews out of each bite.
  • Relax, enjoy, and be in the moment with your food.

🍋 Check out these 10 recipes that will inspire a more balanced mindful diet: 

  1. Seven Spice Beef Skewers & Brussels Sprouts
  2. New Orleans Frittata
  3. Ellie Krieger’s Spinach, Squash & Pomegranate Salad
  4. Chicken Tikka Quesadilla
  5. Charred Shrimp with Caramelized Leek, Potatoes & Corn
  6. Black Bean Lettuce Cups
  7. Curried Chicken Salad Bruschetta
  8. Ricotta, Leek & Olive Pizzetta
  9. Butternut Squash & Sweet Potato Soup
  10. Spinach & Mushroom Pizza


🥕 Looking for more ways to be mindful? Check out our Zen 31 Challenge!

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