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Mindful Eating: How to Cultivate a Healthy Relationship with Food

Tips & Strategies to overcome an unhealthy relationship with food.

Sara Lodge sitting casually on the floor with her laptop. A kind expression on her face.
Mindful Eating. A healthy relationship with food

As someone who has struggled with food and body image issues for most of my life, I know firsthand how challenging it can be to develop a healthy relationship with food. It's easy to get caught up in diets, calorie counting, and restrictive eating patterns, but these habits often lead to more harm than good. For me I was not doing all of that but I always thought I was "fat" a "big tummy" etc. but I was like 110 pounds. People looked at me like I had ten heads. Mindful eating as a way to cultivate a healthier relationship with food.


Mindful eating is all about being present and aware while eating. It involves paying attention to the taste, texture, and smell of your food, as well as tuning in to your body's hunger and fullness signals. Here are some tips for getting started with mindful eating:


Slow Down and Savour Your Food


One of the biggest benefits of mindful eating is that it forces you to slow down and really savour your food. Instead of mindlessly shovelling food into your mouth, take the time to appreciate each bite. Notice the flavours and textures, and pay attention to how your body responds to each bite.


Listen to Your Body


Another key component of mindful eating is listening to your body's hunger and fullness signals. Eat when you're hungry, and stop when you're full. This might sound simple, but it can be surprisingly difficult to do if you're used to ignoring your body's signals or eating for emotional reasons.



“Mindfulness gives you time. Time gives you choices. Choices, skillfully made, lead to freedom.” – Bhante Henepola Gunaratana

Avoid Distractions


It's hard to be mindful when you're distracted, so try to avoid eating while watching TV, scrolling through your phone, or working at your computer. Instead, find a quiet place to eat where you can focus on your food and your body.


Let Go of Judgment


One of the biggest challenges of mindful eating is letting go of judgment. It's easy to beat yourself up for eating "bad" foods or for overeating, but this only leads to more negative feelings and behaviors. Instead, practice self-compassion and kindness. Remember that food is not good or bad, and that it's okay to indulge in your favorite treats from time to time.


A young brunette in a dark lit restaurant closing her eyes looking peaceful adn she goes to take a bit of a colourful pasta dish.
Practicing Gratitude

Practice Gratitude


Finally, practicing gratitude can be a powerful tool for cultivating a healthy relationship with food. Take a moment before each meal to express gratitude for the food on your plate and the people who made it possible. This can help shift your mindset from one of deprivation and restriction to one of abundance and appreciation.


In Conclusion


Mindful eating is a powerful tool for developing a healthier relationship with food. By slowing down, listening to your body, avoiding distractions, letting go of judgment, and practicing gratitude, you can learn to enjoy food in a way that nourishes both your body and your soul. It's not always easy, but it's worth it.


Are you worth it?


Sara x/o




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