How To: Meditative Eating
Unlike traditional diets, mindful eating doesn’t require complex meal plans, calorie counting or follow a time scale.
Mindful Eating is a simple, yet radical new approach to food and diet that encourages you to change how you eat for good.
Meditative eating has been shown to be effective in clinical trials and is now growing in popularity among the health and fitness conscious.
Total openness, total listening, total freedom. This is the new way of eating.
“I finished the mindful eating course yesterday and I thought it was excellent, really I couldn't put it down. So Interesting. I already eat very healthily, but I realised I don’t eat mindfully at all which is probably why I over eat.” Davina, Cinematographer, Rome.
The Science Behind it
The Mindful Eating and Living Program by Brian Shelley, MD, used the MBSR model. Participants experienced significant weight loss and improvement in mood and inflammatory markers, such as C-reactive protein, after six weeks.
A 2012 study of prostate cancer survivors showed that a combination of nutrition information, cooking classes, mindfulness, and mindful eating training led to dietary changes linked to lower risk of prostate cancer recurrence. A significant correlation existed between meditation habits at six months and increased vegetable and lower animal product consumption. The authors hypothesised that mindfulness may help support necessary dietary changes in these patients.
Although mindful eating programs include a meditation component in addition to mindful activities and discussion, others successfully use only hands-on mindful eating exercises. A study that examined mindful eating in restaurants showed a significant reduction in weight, calories consumed, fat intake, and increases in self-confidence among subjects who participated in a six-week mindful eating program.
Four Key Starter Practices
Try the empty hands philosophy and put your cutlery down between mouthfuls. This gives you the chance to really savour your food and also discover when you are full.
When things get intense it's tempting to reach for the food as a means of numbing your feelings. If you see this happening just give yourself a little bit of love and reassurance. Remember that you are enough and you have fantastic coping strategies.
Eat your daily meals from your own bowl kept clean between sittings. Using the one bowl philosophy helps you to become more aware of what you eat throughout the day, and how often. By eating from the same bowl, each visit can be a calming anchor and a mindful reminder of the joy of food and the gift of being alive.
More information about Relish, Emmas Mindful Eating guide. - Here