Amid this pandemic, seasonal illness can be a serious issue. So if you want to keep any seasonal-related illness away from your children or away from your home, then follow these healthy mindful eating tips.
We all are aware that the human body is quite sensitive when it comes to accepting the various seasonal changes at once, be it a transformation in the air or in the temperature.
Especially the ones with weak immunity and the ones that fall sick very quickly. But the concept of “Mindful eating” can help you cope with the unpredictable seasonal challenges amid this pandemic.
Table of Contents
I. So, what is Mindful Eating?
Mindful eating is a process of mindfully eating that usually helps one control and manage one’s bad eating habits (Such as Binge eating mindlessly, etc.). While eating mindfully, one is aware of the food and the ingredients he or she is eating or consuming. One is also aware and makes wise choices when it comes to the kind of food one eats on a daily basis.
1. A few benefits of mindful eating-
- It promotes weight loss or manage the ideal weight.
- It reduces the habit of binge eating
- It helps you feel better while eating your favorite food. (Even on your cheat days)
- It helps you eat healthy and clean food
- Mindful eating promotes better digestion, and it also influences wiser choices related to eating
- Mindful Eating helps you eat in a more balanced way
Mindful eating is an ancient Buddhist concept that comes from the concept of mindfulness. Mindfulness is a popularly known form of meditation that often helps individuals cope with their irregular emotions and body sensations.
2. Mindfulness is a widely known concept for curing a lot of eating-related issues, such as-
- Eating disorders
- Anxiety, etc.
3. Fundamentally, the process of mindful eating involves:
- eating mindfully and slowly and without any distraction
- listening to the physical hunger cues and eating only until you’re 80% full
- distinguishing between the true hunger and non-hunger triggers for binge eating
- engaging your senses by noticing the true colors, smells, sounds, textures, and flavors
- learning to cope with the guilt and anxiety about eating a lot of food
- eating to maintain the overall health and well-being
- noticing the effects food has on your emotions, feelings, and figure
- appreciating healthy eating habits and your food
II. Why should you try Mindful eating?
In today’s fast-paced society we have an abundance of food choices. But not everything is healthy and good for our health.
This is why mindful eating helps us distinguish between emotional and physical hunger. It also increases one’s awareness of food-related triggers and gives them the complete freedom to choose their response towards those triggers/cravings.
III. Steps to Mindful Eating?
Five easy S’s of Mindful Eating to help you get started on being more mindful of your eating habits.
1) SIT DOWN. Have a proper seat at your dining table! Avoid nibbling ahead of the refrigerator or snacking on the go or in your car. Put real food on a plate. You will enjoy food more and stop looking at your phone’s screen because then only you will eat the right amount for you when you give eating your full attention.
2) SLOWLY CHEW. Eat with your non-dominant hand. As the research indicates – eating together with your opposite hand can reduce what proportion you eat by about 30% because you’re naturally slowing down and being more attentive towards the chewing process and your eating. Intentionally chew slower than the person you’re eating with.
3) SAVOR. Take a deep and mindful bite. Smell. Taste. Notice and look at each spoonful. Turn off the TV while eating or any other distractions for that matter.
4) SIMPLIFY. Create a mindful environment. Place healthy foods in a convenient place like on the counter or during a fruit bowl at your dining table. Put treats out of view to chop down on mindlessly picking at them. If you want them, you’ll get them out. Research indicates that folks tend to eat what’s in their immediate reach.
5) SMILE. Smiling also can create a quick pause between your current bite and therefore the next one. During that gap, genuinely ask yourself if you’re just satisfied, not full.
IV. Here are Six mindful healthy Eating tips for better immunity amid this pandemic-
1. Find creative and fun ways to incorporate Vitamin C in your daily food consumption-
Summers are known for lemons and lemonades, and there are so many creative and fun ways one can use citrus fruits and lemons in one day-to-day diet. For instance, to get the daily necessary dose of your Vitamin C consumption, you can include vegetables like broccoli, Korean kimchi, and cauliflower in your food.
You can also play around with these vegetables to create a fun dish or salad.
Note- Avoid heating these chopped vegetables, as Vitamin C is a heat-sensitive nutrient.
2. Try different kinds of liquid drinks this summer-
Water and liquid drinks play a vital role in the human body to cope up with seasonal changes. And we all know that the plain water can be a bit boring to keep guzzling at times. So try some citrus or lemon juice, make some healthy herb soup, use mushrooms, turmeric, ginger, and cinnamon in it to add some extra flavor.
Also, Liquid consumption is considered the best way to balance your nutrient quotient.
3. Use lots of greens in your daily food consumption
Try to avoid eating raw fruits and vegetables as they garner more bacteria, especially in the monsoon seasons. Make sure to wash them properly before chopping them and then steam them a little bit accordingly as per your requirement.
Note- Try to avoid eating restaurant or junk food amid this pandemic, and especially during the challenging weather conditions.
4. Avoid seafood
Seafood or fish are known for breeding and carrying eggs during the monsoon. So, avoid fish or seafood consumption during the monsoon as it can ruin your digestive system and can cause some serious stomach infections.
5. Include whole grains in your daily food consumption
Whole grains like oats, quinoa, brown rice, buckwheat are considered to be rich in folate, iron, and magnesium which helps in powering your immune system.
Note- Try to avoid gluten as much as you can, if possible.
6. Add some fermented food to your diet
Yogurt and Korean kimchi are popularly known for their various health benefits, including: Increasing the good bacteria, weight management, sugar control, and it also helps in balancing the hormones. Fermented food also consists of Vitamin B which is considered good for improving your immunity.
(Also Read: Mindfulness 101: An In-Depth Overview)
P.S. These were the six mindful eating tips and tricks you can use in your daily life, to avoid any serious health-related problems.
Also, please let us know if you would like to know more about mindful eating and mindful living.