mindful eating
mindful eatingTranscript (page 1 of 2)Eating, while engaged in other activity, can prevent us from knowing what and howmuch we’re putting in our mouths. When our focus is on the television, or in a goodbook while we eat, we often eat more than we should. And that means too manycalories.We need to be mindful – or attentive – to not only what we eat, but how muchwe eat and also why we eat.One way we can pay more attention to our food, is to not eat while doing any otheractivity, like watching tv or reading. Snack away from the television or do your readingaway from the snack bowl.“I know that my favorite thing to do was eat and read. So for the first six months Ihad to completely divorce those two activities, because I wasn’tenjoying either one as much as I could.”Or, if your snack food comes in a big bag, dish out only the amount that you want toeat.Eating mindfully also means eating to relieve hunger, not eating because we’re bored,mad, sad or even happy.“If I was down in the dumps, I’d eat. If I was happy, I’d eat. If something went rightfor me, it was the greatest thing to happen to me. I’d eat to celebrate.”If you find yourself eating when you’re not hungry, choose another activity to occupyyour time. Keep your hands busy. Do something you enjoy that’s healthy, productiveor fun. Replace eating with some physical activity. Your body will benefit by replacingunhealthy snacking with some exercise.If you’re snacking because you are hungry, choose healthy snacks like carrots or othervegetables. Other suggestions may be whole wheat crackers, or fruit.20% gradient meshHow do you eat during mealtime? When you sit down to a meal, do you eat quickly?Slow down. Enjoy your meal. Be mindful of each bite and give your food full attention.Eating slowly gives our bodies time to feel satisfied, as the amount of food weeathealthclipsincreases.healthclipshealthclips(cont. nextpage)healthclips4% gradient meshThis program is for informational purposes only. Publisher disclaims all guarantees regarding the accuracy, completeness, orsuitability of this video for medical decision making. For all health related issues please contact your healthcare provider.hc_gn_10005_98_en_t00002.pdf healthclips© Milner-Fenwick, Inc.5% gradient meshmindful eatingTranscript (page 2 of 2)When your hunger is satisfied, stop eating. Eating quickly doesn’t give your bodytime to recognize that you’ve eaten as much as you have. That can lead to overeating,feeling satisfied only after we’ve eaten too much.“I wasn’t mindful of whether I was having one egg or three eggs, ormindful of having a second helpings, third in some cases.”“I’m actually tasting the food. I’m actually present when I’m eating, where in thepast I was just stuffing, and really not enjoying it.”Again, allow yourself an appropriate serving size. Instead of overeating, reduce theamount of food available to you by taking less, sharing a dish, or saving some forleftovers.Focus on your food. Think about what, how much, and why you are eating. You’ll findyourself feeling more satisfied with less calories.You can get more tips about mindful eating by talking to your healthcare provider or anutritionist.20% gradient meshhealthclipshealthclipshealthclipshealthclips4% gradient meshThis program is for informational purposes only. Publisher disclaims all guarantees regarding the accuracy, completeness, orsuitability of this video for medical decision making. For all health related issues please contact your healthcare provider.hc_gn_10005_98_en_t00002.pdf healthclips© Milner-Fenwick, Inc.5% gradient mesh
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