Mindfulness is a popular buzzword these days, but have you thought much about what that even means? There are many definitions for mindfulness and different ways to practice (yoga and meditation are both mindfulness practices), but how does this relate to the way we eat? Jon Kabat-Zinn pioneered the modern practice of mindfulness, which he described as an “awareness that arises through paying attention, on purpose, in the present moment and non-judgmentally.” Mindful eating is a powerful practice. Unfortunately, mindless eating is more the norm.

We all do it... eating something on the run without taking the time to enjoy it or even consciously realizing that we are eating, getting to the bottom of our tea or coffee cup without remembering a single sip. Or eating an entire bowl of ice cream mindlessly while sitting in front of the TV. If we barely remember eating it, no wonder we are often left craving more! Studies have shown that distracted eaters weigh an average of 18% more than mindful eaters. Do we even feel satisfied by foods we eat while distracted?

Below are some tips to get you on the mindful eating path. Before you know it, you’ll be enjoying your food more, feeling more satisfied and perhaps craving less.

1. Ditch the Distractions. Let’s face it: a lot of times we eat because of boredom and stress instead of actual physical hunger. If we’re not paying attention, our physical cues from our bodies that we’re getting full go unnoticed. But when we practice mindful eating, we learn to be more in tune with our body’s physical needs. Turn off the television, put down your cell phone and get away from that computer to maximize your eating pleasure and recognize when your body is telling you you’ve eaten enough.

2. Engage All Your Senses While You Eat. Take in your food with your eyes. Notice the colors and textures. Smell your food deeply, appreciating the aromas. Our sense of smell can take credit for about 80% of the way we taste our food. Don’t overlook it. Feel the texture of the food. Taste the food in your mouth as it coats your tongue before you swallow. Eating is truly a sensory experience when we pay attention.

3. Slow the Heck Down. Please do yourself a favor and slow yourself down while you eat. Sit in a distraction-free, comfortable place. Stop multitasking. You deserve a peaceful time to eat and to savor your food. Give yourself that small gift, even if it's only 15 minutes. Take a breath or two before you begin eating and put your fork down between every bite. Chew your food properly–digestion begins in your mouth, so let those enzymes have enough time to do their job. Not only will you enjoy your meals more this way, you’ll absorb nutrients more efficiently. You’ve probably heard that it takes your brain about twenty minutes to register that you’re eating, so slowing down gives our brain  time to recognize that we’re getting full before we overdo it.

4. Plate Your Food. Think fine dining. Arrange your food nicely on a proper plate, add a colorful piece of fruit for garnish and top with some chopped fresh herbs. Make your meals a feast for your eyes. No eating straight out of the container; there’s no portion control happening when we do that. Plus, you’ll make your grandmother proud when you eat like a civilized human, elbows off the table and napkin in your lap!

5. Eat with Chopsticks or Your Non-Dominant Hand. Need more help slowing down? Then try eating with chopsticks or your "other" hand. An exercise in frustration? Perhaps. But if your tendency to wolf down your food is strong, this is something to try.

Of course, sometimes our days are so busy that sitting down properly for every meal doesn’t seem realistic. Start with one mindful meal a day and see how it goes. Learn to be fully present during your mealtimes, enjoy your food more fully and gain control over your eating habits, one mindful meal at a time.

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