Did you know that transitions during the day are common times when people are vulnerable to “mindless eating?” 
For many people, in-between times throughout their days—shifting from one activity to another—are challenging and often lead to unhealthy and compulsive snacking. For example, the transition time of:
• Driving from one destination to another
• Shifting from one project to another (at work or home)
• Coming home from work
• Relaxing before bedtime
I hear from many of my weight loss clients that one of the most vulnerable times for their unhealthy snacking and “mindless eating” is after dinner, before going to bed. They’ve had a full meal, aren’t hungry, but because they’ve had “a long day,” they head for the couch and the TV to help them unwind. A few enticing, junk food commercials later…the administering of salty, super-sugary “rewards” (for making it through the day) begins.
When we’re tired and feeling a great need for pleasure, it’s easy to give in to the “grab-and-gulp” impulse. Can you relate? If so, you’re not alone. Eating when we’re not hungry—using food to self-soothe—is called “emotional eating.” When we emotionally eat, we are trying to push down uncomfortable feelings, such as sadness, anxiety, frustration, or anger. In today’s high-pressure, fast-paced world—with unhealthy food temptations lurking around every corner—it’s no wonder many folks are emotionally eating (and as a result carrying excess weight).
In my 2-CD kit, Weight Loss—Powerful and Easy-to-Use Tools for Releasing Excess Weight, I offer numerous tools and strategies for changing unhealthy habits. One of the tools in my weight loss kit teaches people how to practice mindful eating. I decided to include this valuable tool after I heard many weight loss clients complaining that they eat fast and never feel satisfied or full afterwards. That’s when I suggest that they replace “mindless eating” with mindful eating. After sitting down to eat, you might try the following:
The Art of Mindful Eating
1. Take a couple of slow, deep breaths from your lower belly. Feel the seat supporting you and sense your feet on the floor.
2. Look at the food in front of you and notice the colors, shapes, and textures.
3. Bless the food in any way that feels appropriate to you. You can bless it from your own Higher Self, or if you’re spiritual or religious, you can ask God to bless it. Become aware that this food will turn into fuel for your body. Can you muster a moment of gratitude for the food? If you are with loved ones, you may all want to take turns saying or praying the blessing.
4. Breathe in and let the aromas of the food enter your nostrils. Whether warm or cold, focus on receiving a scent from the food as you bring a bite toward your nose and mouth.
5. Take bites of your food while being mindful of the textures, tastes, scents, and temperature of each bite. Let in the full sensual experience of eating. I also suggest that you put your fork or spoon down between bites as you honor and savor this process.
Meanwhile, when you are experiencing a daily transition, I encourage you to be mindful of making healthy choices and foregoing unhealthy snacks. Then, the next time you sit down for a meal (or a healthy snack), let all your senses enjoy the delicious experience of eating slowly and mindfully.
Finally, mindful eating will help you transform the unhealthy habit of eating too fast—so you can leave “mindless eating” (aka: grab-and-gulp) in the dust! As a result, feelings of satisfaction and fullness can be experienced when you remember to eat mindfully…and gratefully savor the present moment.
Attend Trina’s upcoming workshop for women and men: Managing Emotional and Compulsive Eating—John Muir Women’s Health Center, Walnut Creek: Tuesday, June 3, 6:30-8:30 pm. Cost: $40 (Includes Weight Loss: 2-CD set). Register today: (925) 941-7900 option 3. For more info, go to www.TrinaSwerdlow.com & click on “Private Sessions & Workshops.”
Trina Swerdlow, BFA, CCHT, is a Certified Clinical Hypnotherapist, an artist, and the author of Stress Reduction Journal. Trina has a private practice in downtown Danville. You can reach her at: (925) 285.5759, or info@TrinaSwerdlow.com.
Certified Clinical Hypnotherapy services in California can be alternative or complementary to licensed healing arts, such as psychotherapy.
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