Tips for Increasing Mindful Eating

by | May 7, 2013 | Healthy Eating, Stress Management, Wellness Tips & Information

By Donna L. Hamilton, MD, MS

Paying attention to how we eat as well as what we eat can help us eat less and enjoy more. It also can help manage stress by turning a routine event into a mindfulness activity.  Try one or all of these tips for a week or two and see if you notice a difference in your eating habits.

1)    Before you eat take 3-5 slow, deep breaths.

 

2)    Chew your food thoroughly before swallowing. You can count the number of chews if it helps or simply pay attention to how much you chew before you swallow.

 

3)    Wait at least five minutes before you go for a second serving of anything.

 

4)    Keep the evidence. Whether it’s bones, wrappers, or bottles a visual reminder helps us stay aware of how much we’ve consumed.

 

5)    Wait until you’ve swallowed what’s in your mouth before you load your fork.

 

Be well,

Dr. Donna

 

Holistic Wellness Speaker and  Wellness Luminary Donna Hamilton, MD has a mission to help everyone live the healthy, satisfying lives they’re meant to lead. She passionately teaches what being healthy really means and how to do it in a way that fits your unique needs. Her comprehensive approach to health and wellness addresses mental, emotional, social, spiritual and physical well-being. Dr. Hamilton-a former board certified pediatrician-now specializes in health optimization. She retired her white coat and stethoscope and now speaks nationally about holistically improving health and well-being.  To book Dr. Hamilton for speaking engagements visit www.ManifestExcellence.com

Donna Hamilton, MD, MS, FAAP
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