Mindful Eating

Mindful Eating

Mindful Eating

Mandy Turton COC Dietitian

There are more centenarians in Okinawa than anywhere else in the world. An archipelago (cluster of islands) of Japan, the origin of Karate (the islanders had to defend themselves on many occasions) and plausibly mindful eating practice.

They are a healthy bunch.

Where the Western focus on food is MORE, the Okinawan focus is on ENOUGH. According to reports, as I have never interviewed a traditional Okinawan, they pay attention to eating and stop when they are ¾ full. It is an attitude of grace and gratitude.

Why not eat like an Okinawan for a week and check out if it is beneficial. I have been doing it now for the past 4 years and have found it is indispensable to feeling well after eating and weight control. As is getting fitter. But don’t believe me, try it for yourself.

The 5 steps of mindful eating:

  1. Only eat foods you enjoy and that feel good in your body after you eat them (this rules out most junk food most of the time)
  2. Start eating when you are hungry, food tastes better this way. Hunger means your belly is ¼ full. Don’t leave it too long.
  3. Stop eating at ¾ full – about a mouthful before you think. The aim is to feel satisfied not full about 0-15 mins after finishing a meal. Look for it.
  4. Eat slowly and pay attention: no distractions. Halve your bite, double your chewing. Food down between meals – Swallow the first mouthful before taking another.
  5. Get organized around food and eating. Buy the best food you can afford and have it available when you need it .Allow time to eat.

Your whole family can do this. Blue tac a 10c piece on the table – the size of what should be on your fork. Let me know what you discover!