According to The Center for Mindful Eating, mindful eating is "allowing yourself to become aware of the positive and nurturing opportunities that are available through food selection and preparation by respecting your own inner wisdom." Now that we know the clinical definition, let's talk about practical ways we can think about mindful eating that make sense.

If you've ever had this thought - "every time I eat [insert your food item here], I feel horrible afterwards" - then you've practiced mindful eating! Listen to what your body is telling you. Using mindful eating practices, you become more aware of your body's reaction to the choices you make in you're eating habits. Once you make that connection between the foods you're eating and your body's response, then you can expand your understanding of nutrition and what your body needs. And, mindful eating helps us to acknowledge that often we may use food for self-soothing rather than nourishment and energy.

But mindful eating doesn't tell us what we should or should not eat. And mindful eating doesn't tell us to feel bad about what we eat. Mindful eating simply helps you pay attention to what your body is telling you about your food choices. One of the resonating principles of mindful eating is that it changes your relationship to food in a way that reduces shame and social expectations. These tips will help you incorporate mindful eating into your life in easy and practical ways.

1. Understand your eating patterns.

We can't change what we don't acknowledge. Mindfulness is a tool used to help our minds process our lives. The decision to use these tools is a choice, and the choice to use them can form healthy, life-sustaining habits that provide tremendous benefits such as healthy eating patterns, increased happiness, reduced anxiety, feelings of contentment and a clear mind.

Each of us has a mindful eating cycle and knowing yours can help to break unhealthy eating patterns. Take a few minutes to complete the eating cycle assessment, developed by Michelle May, author and founder of the website "Am I Hungry?".

2. It takes more than downsizing your dishes.

When it comes to the size of your plate, the smaller rule may not fit all. Research shows that, when you're hungry, a smaller plate will not make your meal look larger, according to a scientific study published in the journal Appetite by psychologists Noa Zitron-Emanuel and Tzvi Ganel.

Using smaller plates to control eating habits is a recipe that needs a new approach simply because "when people are hungry, especially when dieting, they are less likely to be fooled by the plate size". Since diet fads come and go, and diet tricks may not work for everyone, try an anti-diet of mindful eating to avoid eating mindlessly. No judgement.

3. When the urge to eat mindlessly hits - be ready.

Be ready to explore mindful eating. Each week, come up with a mindful nutrition menu for a go-to resource that's ready when you're hungry. Sodexo's Mindful Meals & Recipes website offer options in a variety of menu categories, including dessert and mindful meals for kids. And did you know there is a psychology to eating?

For emotional eaters, over-eaters, binge-eaters and others, mindful eating can change your relationship with food. If you're not sure where to begin and looking for guidance, consider attending a mindful eating retreat to discover the why behind how you eat.

4. Spend quality time with your food.

Create a mealtime ritual that is meaningful to you. Dieticians and mindful eating practitioners will tell you to "eat intentionally", but what does that really mean in a practical sense? Start by making a commitment to a mindful lunch break. Start with one day each week, eventually make it twice a week, then three times, and soon you will find yourself making the choice to eat mindfully every day. And you'll realize mindful eating is about more than just food.

Thrive Global describes a mindful lunch break as "a natural pause point in the workday where we can catch our breath, collect our thoughts, let ideas marinate, release stress, and be fully present". Use the time to take a relaxing lunch break free from technology - choose not to respond to emails, texts, or social media during mindful meals. Instead you might listen to music, enjoy a meal with a friend, or write in a journal.

5. Mindful eating is mindful living.

A mindful lunch break is also a chance to practice mindfulness and positive psychology in your daily life. The first step takes just a few minutes - start by closing your eyes, quieting your mind, and becoming aware of your breathing. Make the connection between mindful eating and mindful living.

After challenging your idea of what a lunch break is really about, you may find that a mindful lunch hour turns into a commitment towards mindfulness in other areas of your life as well. Maybe you can't make the scientific case for taking a two-hour lunch break, as suggested by research at the NeuroLeadership Institute. But you can use the tips above to get started eating and living mindfully today.

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Written By
Michelle Jackson-Blackwell

For Ivy Child International

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