Tag Archives | mindful eating

Transform overwhelm to ease with this One Tiny Phrase

Have you ever felt restricted by the thought of being on a diet?

Does the idea of finally being released from its suffocatingly small choices back into pleasurable food fill you with anticipation?

When I finally had the “duh-doi” moment of realising good health was a lifelong journey and not something that was limited to 12 weeks of an all out slog of exercise and a diet overhaul, it was liberating.

I could relax into it more, because it became about the small, everyday changes that changed my attitude towards one of sustainable, nurturing health. I never had to “diet” again!

But here’s the thing.

An ironic and contradictory thought popped into my head.

Oh no. I had to be healthy every day for the rest of my life!

The eternity of that realisation became the new challenge. Instead of now feeling like I never had to diet again, I felt like I would be on one forever.


The One Tiny Phrase

Even when one of your core desires is to feel strong, healthy and whole, the daily tasks of carrying it out can feel like a grind. That feeling of being overwhelmed can be transformed into ease with one tiny phrase. Rather than letting your mind unravel toward the future, this phrase lasso’s you back into this very moment. It helps you focus on the things you can do, right now, to make the nurturing, loving, healthy choices that will bring you joy.

Just for now.

Just for now, eat the food that brings you joy.

Just for now, show up for that workout.

Just for now, rest if you truly need it.

Just for now, breathe.

[ps - This post was inspired by Imogen Heap's beautiful song "Just for now"]

Photo by nicadlr


21 ways to make your meal more mindful

This is pretty much the opposite of mindful eating but a hilarious example of impulsive eating!

Seriously though, learning to eat more mindfully was a big step on my journey to love my body, treat it right, and end my tortured relationship with food.

Paying attention to what you eat and why can have a big impact but it doesn’t need to be hard.

Here are 21 simple ways to make your meal more mindful.

  1. Sit down
  2. Put your fork / spoon / chopsticks down between each bite
  3. Smell your food
  4. Don’t watch TV while you eat
  5. Don’t Tweet while you eat
  6. Don’t eat at your desk or computer
  7. In your head, describe the taste and texture of each mouthful
  8. Imagine where each ingredient has come from, imagine the tiny seeds sprouting and growing, taking in the sunshine + water, being harvested and then delivered to you
  9. Express deep heartfelt gratitude for the food you are about to eat
  10. Take a breath between each mouthful
  11. Time how long your meal took then try to take longer next time
  12. Repeat the mantra “My body takes all it needs and releases the rest”
  13. Create a beautiful table setting and admire it while you eat
  14. Use the fine china (even if you’re dining alone)
  15. Use quality ingredients and notice the difference
  16. Imagine you’re tasting everything for the first time
  17. Relax your face
  18. Repeat the mantra “I am eating now”
  19. Try a new ingredient or recipe
  20. Take a photo of your meal
  21. Enjoy it!

What about you? Got any simple steps for mindful eating? Share them in the comments below so I can add them to the arsenal.

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