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Mindful eating is a great strategy to practice that will enable you to tune into your body’s appetite and satiety cues. Through the practice of “tuning in” and honoring our bodies and the messages they are sending us, we are better able to manage our hunger as well as our weight.



Mindful eating begins with immersing yourself fully in the eating experience. This would involve minimizing distractions first and foremost. Utilize this rare opportunity to fully “unplug,” leaving your cell phone and tablet in another room if you can. Utilize all of your senses to fully enjoy the food in front of you.


We want to stay in the Neutral zone of the H3 Hunger Scale.




What does it look like? How is the food arranged on the plate, what colors do you notice? How is the plate set up, is it ¼ protein, ¼ whole grain. ½ veggies?



What does it smell like? Does it fill your home with a pleasant aroma?



Do you note any pleasant sounds as you prepare the food, like the sizzle of the pan? Notice your environment, what do you hear coming from around the room.


Taste & Touch

As you taste the food, begin with smaller bites and note the texture, temperature, and taste of the food.



Also, use this time to more actively engage with those around you. Enjoy the conversation and notice how your connection and communication improve when you give your full attention to those around you, in the present moment


Please note that there is no “perfect” with mindful eating, and like everything, this requires practice to improve the skill over time. If you would like to learn more, join us on your next trip to H3 in our Mindful FitBite demonstration and lecture with Erin Risius, Wellness Counselor.


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