7 Tips to Become a Conscious Eater

I’m happy to introduce guest Mary Crimmins.  She is an expert on healthy living.  She caught my attention when she openly discussed her struggle, and experiments with anxiety.  Her honesty is contagious.  I hope you enjoy her work.  Please let her know your thoughts in the comment section below.

How often are you aware of what you are eating? How fast do you consume a meal? How many times do you think about where your food came from? If you are like most American’s, chances are you can’t even remember a meal you had two days ago.

We are a society of fast food and tv dinners; disconnected from our bodies and from our food. We mindless snack more when we are full, and cut calories when we are hungry. It is time we practiced being conscious about what we are putting in our bodies, and to fully enjoy our meals. Conscious eating is about being mindful and aware of your thoughts, actions and feelings when you look, think, touch or taste food.  So how do we do this?

7 Tips to Become a Conscious Eater

#1. HALT: Before you open the fridge door ask yourself this. Am I:

Hungry? Is my body giving me the signs of real hunger? Is my stomach gurgling? Take a minute to check in with your body and to feel real hunger.

Angry? Am I upset with something or someone? Is there something I want to say, but cannot say? Am I trying to eat to ignore or stuff my anger?

Lonely? Am I feeling lonely, isolated or different? Instead of eating, who can you call? Where can you go? Speak up and ask for company.

Tired? Are you burnt out, tired or weak? Are you using food or energy drinks to push yourself that extra hour? Honor your body and take a break, nap or just go to sleep.

#2. Create an Atmosphere:

Eating is a treat and gift to yourself. Treat it like one.

Buy a pretty tablecloth, set the table, or accent with flowers. Learn how to make eating a beautiful ritual.

I like to diffuse a citrus essential oil in the room that helps to calm my anxiety and helps me become present.

#3. Sit Down:

How often do you actually sit down to eat?

If you are standing while eating because it is quicker, slow down. Go sit down at a table and be mindful of where you are. Even if it is just an orange, go sit down and eat it bite by bite.

#4. Connect to the Source:

Knowing where your food comes from helps you to connect to the food and farmer and honor the experience of eating something someone has grown for you.

At the beginning of every meal at my house, I proudly proclaim:

“The chicken is local, organic and free range and came from Triple L Farm. The potatoes are organic and from Bountiful Blessings Farm and the salad greens are from Beaverdam Creek Farm.”

#5. Put the Phone Down:

That email, text, Facebook, Twitter, Instagram, or Pinterest message can wait.

Unclench that grip and turn the phone over so you don’t see the screen.

Practice becoming fully present at the table without any distractions.

#6. Put Your Fork Down and Chew:

This is probably the best advice someone gave me years ago. Between each bite, put your fork down on the plate and take the time to chew.

Chewing not only helps break down the food before it enters your stomach, but it helps you be mindful of what you taste.

What does the food feel like on your tongue; what are the flavors on your taste buds?

#7. Feel the Fullness:

After several bites, check in with yourself. Are you full? Do you need a little more food to feel satisfied?

Stop before you are stuffed. This requires tuning in to your body, and listening to those first signs of satiation.

The goal of conscious eating is to know the ins and outs of our hunger, to connect with where our food comes from and to honor the process of eating moment to moment. With each bite, you get another chance to become conscious.

Take that opportunity and practice awareness of the body/mind connection.

Question: What obstacles do you face when trying to eat consciously?