Eating Mindfully – Practical Steps for Mindful Eating

Mindful Eating is a state of being in the PRESENT moment while eating a meal or snack in front of you. It requires immense focus/attention to sensations of the body, thus learning to fully trust the body to guide you to what you need for a full nourishing experience.  Mindful Eating is so beneficial because the noise of the judgmental mind is turned off and the intelligence of the body is allowed to take over.  The angst of what should and should not be eaten is taken away. The mind wars with food cease all together.  There is true peace.

Ask yourself the following questions to guide yourself to a Mindful Eating Practice:

1. Notice the level of hunger going into the meal (stomach sensations, possible low energy or irritability).  What food is your body calling in? Listen for a response.  What does your hunger lead you to select in terms of food choice and portion size as well as food combinations?  This is Intuitive Eating.

2. Once plated, notice in detail the aromas, flavors, textures, and colors of each food in front of you as well as how the foods compliment each other.  Be one with the full sensory experience.

3. Savor each and every bite.  Focus on the food. Put down the fork often to enjoy the chewing.  Avoid any distractions. Sit down. Turn off the TV, phones, and computers. Most likely you will be more in tuned to when body sensations of fullness arise by doing so.

4. Catch the mind looping in negativity. If judgment arises in what and how much you are eating, compassionately move to the present moment and know there is peace there. Any rigid rules and food shaming serves no one. All is accepted and allowed. Food becomes just food in all its true glory without strong negative emotions and judgments attached.

Katie Grubiak is a Registered Dietitian with a focus on blending Western & Eastern philosophies regarding nutritional healing.  In addition to nutritional counseling, Ms. Grubiak guides individuals through movement and breath techniques that open and warm the body and help with physical and emotional flexibility, strength, and self-acceptance/body image.

At Optimum Performance Institute, we offer compassionate, clinically sophisticated intensive residential help for young adults who suffer from eating disorders, including eating disorders as a co-occuring disorder. Rather than a sterile, hospital-like environment, we offer beautiful accommodations in luxury apartments just outside of Los Angeles.  At OPI, we treat the individual, not the diagnosis.  We are a diverse community of passionate, highly skilled individuals working together with you to help you find your joy and express it.   For more information on OPI residential programs and our measures to help young adults with eating disorders, call us at (888) 814-5985 or click HERE to submit an online form. We’ll be in touch promptly.