Mindful eating is the practice of eating a meal in a state of being sensually awakened. This practice shifts our bodies into a parasympathetic state of rest and digest. By slowing down and being present with the food we are consuming, we actually improve digestion, increase eating intuition (think stopping when full), increase nutrient absorption, lower blood pressure and cortisol levels, and your food even tastes better!

How we eat is tied to how we feel, and how we feel is tied to how we eat.

1. Take Breaks
   1. How to do it: Put down your fork between each bite. This trick is hard to get used to, but once you get in the routine of putting your fork down after each bite, our minds shift away from just eating on autopilot, which can oftentimes lead to overeating and drowning out our intuition about when we might be full or what bite or flavor we are craving next.
2. Chew, Chew Chew
   1. How to do it: When it comes to mindful eating, you really can’t overdue it with chewing. Aim to chew each bite 20-30 times. Digestion actually begins in the mouth as necessary enzymes (salivary amylase) are created and these enzymes help with breaking down food and proper absorption further down the GI track. Ample chewing helps slow us down, more deeply taste each bite, and helps stimulate proper digestion so the food we are eating can actually be absorbed and our bodies can benefit from the nutrients. 
3. Make Your Plate Pretty
   1. How to do it: Many of us were raised being told not to play with our food, but mindful eating actually encourages a little creativity. By laying out the food on your plate in an aesthetically pleasing way, you connect on a much deeper sensory level to what you are putting in your mouth. Make your plate colorful, use herbs to garnish, and use smaller plates and utensils to decrease autopilot overeating. 
4. Close Your Eyes
   1. How to do it: More than 50% of the brains cortex is devoted to vision. Closing your eyes when you have that first bite removes distraction and forces the other senses to wake up and engage. Make this a gentle ritual before the first bite of every meal -– signaling to your body and mind that mindful eating is about to begin.
5. Don’t Multitask
   1. How to do it: The stillness of no distractions may actually cause some anxiety at first, but put your phone on silent and tuck it away in a drawer. Turn off the TV and computer. Put away any books or to-do lists. Our brains seek stimulus so this will feel weird the first few times, but shift your focus to studying your plate, keep that first bite of food in your mouth for longer than normal, and think of adjectives to describe how it tastes and feels in your mouth. Be present!

Want to learn more about Mindful Eating? I love this deep dive from Headspace!