2933: How to Practice Mindful Eating by Elly McGuinness on Healthy Nutrition Advice

[00:00:00] Have you ever noticed how a calm mind can really set the stage for a good night's sleep? That's the idea behind our new podcast, Good Sleep. Greg, our host from Optimal Relationships Daily, is here to help ease you into a peaceful night's rest with some positive affirmations. And these affirmations aren't just comforting, they can help ease anxiety and nurture positive thoughts, setting you up for true good sleep.

[00:00:24] So, press play on Good Sleep tonight because a good tomorrow starts with a good night's sleep. Just search for Good Sleep in your podcast app and be sure to pick the one from Optimal Living Daily. This is Optimal Health Daily, How to Practice Mindful Eating by Beth Rush with ellymcginnis.com and I'm Dr. Neal Malik.

[00:00:47] Hey there, happy Saturday. Thank you so much for being here and welcome back to Optimal Health Daily, where I act as your narrator of the best health and fitness blogs all for free. Now, I'm going to keep this intro nice and short so we can get right to today's post and start optimizing your life. How to Practice Mindful Eating by Beth Rush with ellymcginnis.com

[00:01:14] When did you last think, really think about the food you ate? Practicing mindful eating is about taking ownership of your relationship with food, its role in your life, and how you shape your health with each bite. Every bite you take impacts your body, whether you're meeting nutrition needs, self-soothing, or satisfying cravings. Eating with intention is a powerful way to improve your eating habits and digestion, reduce stress, and enhance your relationship with food.

[00:01:43] Listen on to discover the best ways to incorporate intentional meals into your lifestyle and develop a healthier relationship with food. What is involved in mindful eating? Eating with intention means paying attention to what your body needs, the foods you eat, how you eat, and what you feel while nourishing your body. Every morsel becomes meaningful, valuable, and purposeful. Mindful eating takes time, and in a world filled with TV dinners and lunches behind the computer,

[00:02:12] you may feel there's no way to fit it into your day. However, conscious eating is about more than how long it takes. It involves your senses and feelings. When you engage in mindful eating, you eat to sustain your mind, spirit, and body. You eat with intention and attention. Benefits of Mindful Eating The benefits of intentional mealtimes are well worth exploring and include 1. Reducing the risk of digestive disorders

[00:02:41] Eating slowly and intentionally may help reduce your risk of contracting chronic digestive illnesses, which affect about 20 million Americans. 2. Aiding digestion Having more time to thoroughly chew each mouthful and meet the recommended 20 to 40 chews per bite encourages better digestion because it increases salivary enzyme production. 3. Developing greater food awareness and gratitude

[00:03:08] You have time to consider where your food comes from and feel more grateful for it. 4. Improving your immune system When you stop and think before eating a bowl of Cheerios for dinner, you will likely make better food choices. Better nutrition makes it easier for your body to fight infections. Steps to Eat Mindfully Every Day If you believe you need to sit on the floor in the delicate lotus position to eat an intentional meal or engage in mindful eating, guess again.

[00:03:38] Implementing intentional eating principles requires just a few conscious choices and some time. To start eating with intention, follow these steps. 1. Create a calm eating environment Consider where you eat. Switch off distractions like the TV and ban mobile devices from the table. If you play music, it should be soft and calming. If you have children, lead by example.

[00:04:04] Your intentional eating habits positively influence your kids' mealtime habits. Before serving your meal, check whether your eating environment is quiet, calm, and free of negative influences. Ensure your whole family has space to sit comfortably in this uncluttered environment. If you serve more than one course at a meal, avoid placing the next course in sight to prevent anticipation from ruining the current course.

[00:04:28] Meal conversations are valuable, but you may want to refrain from upsetting topics like politics or the day's dramas. Instead, use this time to speak about uplifting things or the food itself. Good company is the best gravy for any meal. 2. Make each bite count If you tend to gobble your food up, take a moment to really think about how you load your fork or spoon and savor each bite. What are the flavors and how does the texture feel in your mouth?

[00:04:59] Make sure to chew each bite completely before swallowing. Place your eating utensils on your plate between bites instead of loading the next mouthful while you chew. Doing so tells your body to wait until it's received each bite before planning the next. Try this method. Load your utensils. Count to 3. Place the morsel in your mouth and count to 3. Exhale, begin chewing and count to 10. Inhale and chew for another 10 counts.

[00:05:28] Exhale and swallow. Pause for a count of 5. Load your utensils and repeat. 3. Listen to your body's hunger cues Two hormones work together to regulate hunger. Ghrelin, also called the hunger hormone, tells your brain you are hungry, while leptin signals your brain that your stomach is full. Mindful eating can influence your ghrelin and leptin levels.

[00:05:54] Taking the time to eat when you're hungry and enjoy food slowly helps you avoid overeating. Unbalanced hormone levels can make you feel hungry even when you've eaten enough. Also, staying hydrated is crucial. Dehydration can disrupt the communication between your brain and stomach, leading to further imbalance. Eat slowly using the counting method in step 2. If you still feel full after eating a modest plate, sip about half a cup of water.

[00:06:23] If you still experience hunger, slowly eat another spoonful and check in with your body. 4. Focus on your plate Intentional habits mean focusing on what's on your plate, not the next meal. You let yourself enjoy the colors, tastes, aromas, and textures of the meal in front of you. Take the time to consider where your meals come from, who makes them, and how they reach your table. Appreciating these details can help you build a healthier relationship with food.

[00:06:52] Use mealtimes to reflect on the meal. Did you use a family recipe or thank the person who prepared it? Why did you choose this meal? You can also assess the quality of the food on your plate. Is it nutritious? Will it nurture your body? Will you feel satisfied once you're done eating? Here are some tips. Serve meals on nice plates. Choose smaller plates to avoid overeating. And garnish your food tastefully.

[00:07:19] Remember, each plate offers an opportunity for mindfulness. 5. Discover gratitude Few people eat with gratitude. When you take food for granted, you may notice increased dissatisfaction and unhappiness. Practicing gratitude is more than a quick prayer at mealtimes. It's a genuine appreciation for the nourishment food provides. It's about being thankful for the people who prepared the meal. A moment's reflection of feeling blessed to have a meal is worth the time.

[00:07:49] So, consciously express your appreciation for the fruit in front of you before, during, and after the meal. And 6. Cultivate a mindful kitchen and cooking methods. Expand your mindful eating practice into your kitchen and cooking methods. Shop intentionally and purchase high-quality ingredients that offer valuable nutrition. While frozen meals can be great in a pinch, these convenience meals are not nutritionally wholesome,

[00:08:16] and it's difficult to feel gratitude for something you've frozen for months, microwaved for a few seconds, and then served. The art of personally cooking with raw ingredients is a powerful way to improve your mindfulness habits. Shop for fresh ingredients, follow nutritious and tasty recipes, and set aside time to cook nutritionally dense meals without rushing. Bring mindfulness to your food habits. When you eat mindfully, you make better choices for your mind and body.

[00:08:45] While you may not always have the time to spend an hour on each meal, you can still take a few moments to express gratitude for your food, and to chew every bite slowly. You just listened to the post titled, How to Practice Mindful Eating, by Beth Rush, with elliemcginnis.com. And I'll be right back with my commentary. Oh, that's tough, Jim.

[00:09:15] Looks like a five-trip load at least. He grabs the first bag, the second. Bob, it looks like he's trying to do it on one trip. He shimmies the door open, steps over the dog. Oh, and he stumbles. Oh, right into the kitchen without missing a beat. Jim, now that's a man who eats his protein-packed oikos. With 15 grams of complete protein in each cup, Oikos Triple Zero can help build strength for every day. Oikos, stronger makes everything better. Dr. Neil here for my commentary. If you've listened to this podcast for a while,

[00:09:43] you've probably heard me mention something about the Blue Zones. The Blue Zones are regions around the world where people tend to live longer, healthier lives. One of these regions is Okinawa, Japan. In addition to eating nutritious foods and regularly moving their bodies, residents of Okinawa also practice a bit of calorie restriction and mindful eating. How do they do that? Before a meal, many Okinawans remind themselves out loud

[00:10:11] to stop eating before they feel full. If we stop eating before we feel full, we will likely eat fewer calories and still feel as though we've eaten a complete meal. That's because when we eat to the point of feeling full, it usually means we're experiencing some discomfort. And that discomfort is usually a sign that we've consumed too much food. So by slowing down, eating mindfully, and reminding ourselves to stop eating

[00:10:39] before we feel discomfort or before we feel full, we might be able to cut back on our calorie intake without missing out on our favorite foods. Give it a try. All right, that'll do it for today. I hope you're having a great weekend if you're listening in real time. And of course, I'll see you back here tomorrow where your optimal life awaits. Let's see you back here tomorrow.