Every February (the shortest month of the year) we run a Mindful Eating Challenge. We already made it through this year (phew)! The purpose is to pick any food related goal/challenge that you feel would benefit you. I always try to give up processed sugar. Others try to incorporate more vegetables or reduce alcohol. Some people try to reduce snacking or only have dessert twice a week. The options are broad. But they are all linked to mindfulness.
What does mindful eating mean?
Trying to eat mindfully simply means that we try to notice anything we can about the food we eat. Maybe that involves being present during the act of eating. Or maybe it involves noticing our process with 
food—how we plan our meals or how often we think about food during the day. But mindfulness isn’t only about being present and noticing. It’s about accepting and not judging what we notice. Sometimes that can be the tough part. We can be so discouraging to ourselves when we feel we failed. When practicing mindfulness the fact that you even noticed shows you didn’t feel.
Mindfulness is the first step in figuring out what changes you want to make, what is realistic, and what obstacles might be in the way. When you are mindful think of treating yourself like a friend. We often show up for our friends with more kindness than we do for ourselves.
Tips for Practicing Mindfulness:
Breath
Consider taking a breath before a bite. Not necessarily every bite, but at least the first. Notice everything that enables you to feel? What is your mood before eating? How rushed do you feel? Are you hungry? Why are you eating now?
Where you Eat
Is the place you eat filled with distraction (like on the couch in front of the TV or at your desk responding to emails)? Can you sit somewhere with less or different distractions? Maybe try outside with no tech. Or at a table with no tech.
Phone A Friend
Get a buddy involved to discuss what you both notice and pick each other’s brains. What tools do you come up with and discover as you go through the process? Or consider joining our challenge. While our main challenge happens every February, we often throw in shorter ones throughout the year.
Savor
Try truly savoring each bite. Notice the flavor and texture. Count out extra bites if that works or you, but you don’t have to. Notice how the food physically feels. Notice if you have any surprising response to the food like a sense of calm, regret if you feel it wasn’t a good choice, a burst of energy, or a memory.
Make A Note
A notepad or notes on your phone can be a tool to jot down some reminders about how you felt and what you noticed.
New
Try something new. When you plan to be mindful, consider adding a food you don’t normally eat or try a new recipe. Let the excitement or something new help motivate you for the challenge. You can incorporate something new as often as you need to.
If you have another tip, feel free to leave it in the comments.
And we hope to see you in our Mindful Eating Challenge so you’re ready for next time!
Keep Reading
Interested in Maggie’s journey through mindful eating? See her progression from last February!
Click here to see Maggie get candid about her usual eating habits!
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