Five Ways to Eat More Mindfully with Dr Heather McKee
In today’s busy culture so many of us feel we don’t have time to stop to eat – instead we multi-task, checking emails, catching up on social media, watching TV, reading, or snacking on-the-go. Sounds familiar? All of these are examples of mindless eating, which has been shown to result in a reduction of sensory perception and enjoyment of our food, a lack of fulfillment from our meals and a consequent overconsumption of some 25%. However, the good news is that it’s an easy habit to break. Practicing mindful eating helps you to learn to eat only when you are hungry and to stop when you are full – a recent review found that 85% of mindfulness interventions resulted in improvements in eating behaviours. We asked Gazelli habit coach Dr Heather McKee for her top tips to get you started:
1. Sit somewhere without any distractions such as a clear table, park bench or café and put away your phone or book.
2. Try to make each meal last twenty minutes. Take smaller bites and spend time noticing the smell, texture and taste of each mouthful.
3. Put your cutlery down between each bite.
4. Aim to chew your food carefully before you take another bite. Digestion begins in the mouth, so careful chewing aids digestion and helps your body to absorb vital nutrients.
5. Aim to eat no more than one snack a day and do this in a mindful way.
These may seem simple adjustments, but Heather always advises that we should never underestimate the power of small changes. Mindful eating will not only help you to eat less, but will also help you eat more intuitively, to digest more effectively and to get more enjoyment from your food.
Dr Heather McKee runs a habit change clinic at Gazelli House, our wellbeing space in London South Kensington. In a 1:1 session with Heather she’ll provide bespoke solutions to meet your health goals and create healthy habits that last based on evidence and the latest research. To find out more and book a complimentary consultation email us at email@example.com or via Whatsapp on 07909 092343 or by phone on 020 7581 4355.