{"id":187,"date":"2009-11-28T21:30:22","date_gmt":"2009-11-29T01:30:22","guid":{"rendered":"http:\/\/www.livingmindfullytoday.com\/?p=187"},"modified":"2011-12-08T14:49:16","modified_gmt":"2011-12-08T18:49:16","slug":"guidelines-for-eating-mindfully","status":"publish","type":"post","link":"https:\/\/www.simpleserenity.com\/blog\/mindful-eating\/guidelines-for-eating-mindfully\/","title":{"rendered":"Guidelines for Eating Mindfully"},"content":{"rendered":"<h3>21\u00a0mindfulness practices for healthy eating\u00a0habits<\/h3>\n<blockquote><p>&#8220;Aware of the suffering caused mindless\u00a0consumption; I vow to cultivate good health, both physical and mental,\u00a0for myself, my family, and my society by practicing mindful eating,\u00a0drinking, and consuming.&#8221;<\/p>\n<p style=\"text-align: right;\">~ Thich Nhat\u00a0Hahn<\/p>\n<\/blockquote>\n<ol>\n<li>Become aware ~ pay attention\u00a0to current habits ~ accept them.<\/li>\n<li>Reject the dieting\u00a0mentalit, no matter what it takes:\n<ul>\n<li> Discard\u00a0diets, plans and media hype<\/li>\n<li> Challenge the &#8220;food\u00a0police&#8221;! There is no right or wrong<\/li>\n<\/ul>\n<\/li>\n<li>Honor your hunger ~ notice what your body truly wants.<\/li>\n<li>Be aware of food cravings ~ and notice the impermanent nature of &#8220;wanting&#8221;\u009d ~ how it ebbs and flows. Write of your experience.<\/li>\n<li>Make peace with food ~ refuse to see it as &#8220;the enemy&#8221;.<\/li>\n<li>Eat when you are truly hungry ~ allow hunger to happen.<\/li>\n<li>Stop eating when your body is full ~ regardless of any thoughts\u009d: <em>I\u00a0might get hungry later, there is still food on the plate, etc.<\/em><\/li>\n<li>Try eating one meal mindfully, in silence. Eat without\u00a0distraction:\n<ul>\n<li> No TV<\/li>\n<li> No\u00a0reading<\/li>\n<li> No computer work<\/li>\n<\/ul>\n<\/li>\n<li>Eat sitting down and in a calm environment ~ savor and observe the\u00a0colors and textures of your food.<\/li>\n<li>Eat as if everyone\u00a0is watching: and be compassionate with \tyourself at all times.<\/li>\n<li>Eat on a smaller plate ~ and garnish it with a small flower or\u00a0parsley snip to enhance the appearance of your meal.<\/li>\n<li>Be\u00a0aware of how your body feels in the hours after eating. Do you feel\u00a0energetic or tired? Does the balance of nutrients feel right for my\u00a0body? What can be learned?<\/li>\n<li>Educate yourself about food\u00a0claims, additives, portions and  healthy balancing of fats,\u00a0carbohydrates and proteins. Use respected and resources and trusted\u00a0data.<\/li>\n<li>When shopping, read food labels. What is in the\u00a0food? Understand the &#8220;claims&#8221;\u009d made and become a wise consumer.<\/li>\n<li>Take time to prepare foods ahead of time. Be prepared for a snack\u00a0attack and time crunches by having healthy foods ready to eat.<\/li>\n<li>Notice your favorite recipes: is it possible to substitute\u00a0low fat\u00a0yogurt, olive oil or fruit juice for unhealthy ingredients?<\/li>\n<li>Cope with feelings without eating ~ write, draw, exercise, sing, and\u00a0dance or create your own choices. Above all: accept your feelings before\u00a0choosing an outlet for them.<\/li>\n<li>Honor your body, the\u00a0nourishment and the experience ~ by eating wholesome, healthy and fresh\u00a0foods and drinking abundant water.<\/li>\n<li>Enjoy the food, the\u00a0taste, the nourishment and be grateful for everything.<\/li>\n<li>As\u00a0the body becomes healthier, so must the mind. Replace feelings of self\u00a0doubt, guilt and shame with an attitude of a healthy self.<\/li>\n<li>Renew your commitment to healthy eating each day and refuse to feel\u00a0defeated. Remember: where you stumble, there you will find your\u00a0teacher.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>21 mindfulness practices for healthy eating habits <\/p>\n<p>&#8220;Aware of the suffering caused mindless consumption; I vow to cultivate good health, both physical and mental, for myself, my family, and my society by practicing mindful eating, drinking, and consuming.&#8221;<\/p>\n<p style=\"text-align: right;\">~ Thich Nhat Hahn<\/p>\n<li>Become aware ~ pay attention to current habits ~ accept them.<\/li>\n<li>Reject the dieting mentalit, no matter what it takes:\n<li>\n<p>Continue reading <a href=\"https:\/\/www.simpleserenity.com\/blog\/mindful-eating\/guidelines-for-eating-mindfully\/\">Guidelines for Eating Mindfully<\/a><\/p>\n","protected":false},"author":1001002,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[111],"tags":[60,54],"class_list":["post-187","post","type-post","status-publish","format-standard","hentry","category-mindful-eating","tag-eating-mindfully","tag-healthy-eating","odd"],"_links":{"self":[{"href":"https:\/\/www.simpleserenity.com\/blog\/wp-json\/wp\/v2\/posts\/187","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.simpleserenity.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.simpleserenity.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.simpleserenity.com\/blog\/wp-json\/wp\/v2\/users\/1001002"}],"replies":[{"embeddable":true,"href":"https:\/\/www.simpleserenity.com\/blog\/wp-json\/wp\/v2\/comments?post=187"}],"version-history":[{"count":6,"href":"https:\/\/www.simpleserenity.com\/blog\/wp-json\/wp\/v2\/posts\/187\/revisions"}],"predecessor-version":[{"id":191,"href":"https:\/\/www.simpleserenity.com\/blog\/wp-json\/wp\/v2\/posts\/187\/revisions\/191"}],"wp:attachment":[{"href":"https:\/\/www.simpleserenity.com\/blog\/wp-json\/wp\/v2\/media?parent=187"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.simpleserenity.com\/blog\/wp-json\/wp\/v2\/categories?post=187"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.simpleserenity.com\/blog\/wp-json\/wp\/v2\/tags?post=187"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}