Lesson 4, Topic 2
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Practice Mindful Eating

Vilmos March 20, 2023
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Practicing mindful eating is a powerful tool for developing a healthier relationship with food. Mindful eating involves paying attention to your food and the eating experience rather than mindlessly consuming it.

Eating at a table and on a plate is essential, allowing you to focus on your food and enjoy the eating experience. When you sit down to eat, please take a moment to express gratitude for your meal, whether silently or out loud. This simple act can help you to appreciate your food and cultivate a sense of mindfulness around your eating habits.

Avoiding eating while distracted, such as in front of the TV or on the go, is also essential. When you eat while distracted, you may underestimate the amount of food you consume, leading to overeating and weight gain.

Eating from a plate or bowl can also help you to practice mindful eating. When you consciously put food on a plate or in a bowl, you’re more aware of how much you’re eating and can avoid mindlessly snacking on foods like nuts or tortilla chips, leading to overconsumption.

Another way to practice mindful eating is to take your time and savor each bite. Chew your food thoroughly and notice the flavors, textures, and sensations in your mouth. This can help you to feel more satisfied and prevent overeating.

By practicing mindful eating, you can develop a healthier relationship with food, improve your eating habits, and cultivate a greater appreciation and enjoyment around mealtime.


Serving food on individual plates during family meals is a helpful strategy for controlling portion sizes and preventing overeating. When food is served family-style, in large bowls or platters on the table, it can be tempting to take second or third helpings, even when you’re not truly hungry.

You can control portion sizes and prevent overconsumption by serving food on individual plates. This allows you to more accurately assess how much food you’re eating and avoid mindless eating.

It’s also important to note that it takes about 20 minutes for your brain to receive the signal that you’re full. Eating slowly and savoring each bite can give your brain time to register when you’ve had enough. Serving food on individual plates can help you to pace yourself and eat more slowly, allowing you to enjoy your meal and feel satisfied without overeating.

In addition to serving food on individual plates, choosing nutritious and filling foods that will satisfy you is essential. This includes lean proteins, whole grains, fruits, and vegetables. These foods are rich in fiber and protein, which can help to regulate your appetite and prevent overeating.

By serving food on individual plates and choosing nutritious and filling foods, you can enjoy family meals without overeating and support your overall health and wellness.


Eating slowly, chewing more, and savoring your food are all essential habits to develop for healthy eating. When you eat slowly and savor your food, you can enjoy the experience of eating and feel more satisfied with your meals. Here are some tips to help you eat more mindfully:

  • Try resting your fork in between bites. This can help you to slow down and savor each bite. Some people try. For three minutes, some division thrice during each meal, thoroughly before swallowing. Chewing your food more can help with digestion and help you feel more satisfied with your meals.
  • Drink plenty of water with your meals. Staying hydrated can help you feel fuller and help with digestion.
  • Eat to 80% complete. Rather than eating until you feel stuffed, aim to stop eating when you’re about 80% full. This can help you avoid overeating and prevent discomfort and bloating.

By incorporating these habits into your meals, you can improve your relationship with food, feel more satisfied with your meals, and support your overall health and wellness.


Eating late at night, especially after dinner, can be an everyday habit. However, this can harm your overall health and wellness, disrupting your sleep and leading to overeating. Here are some tips to help you avoid eating after dinner:

  • Choose a healthy snack if you’re starving. Instead of reaching for high-calorie, high-sugar snacks, choose options supporting your health goals. For example, frozen Nutrition Shakes in small cups can be a great dessert, or you could try a berry bowl or veggies with a small dollop of hummus.
  • Try brushing your teeth after dinner. This can signal your brain that mealtime is over and reduce the temptation to eat again.
  • If you find yourself reaching for snacks out of habit, try to distract yourself with other activities. You could walk, read a book, or try relaxing activities like yoga or meditation.

By avoiding late-night snacking and making healthy choices when you need a snack, you can support your overall health and wellness and prevent the adverse effects of overeating and disrupted sleep.


Snacks are essential to our daily diet, but it’s easy to reach for unhealthy options that can derail our health and wellness goals. Treating snacks like mini-meals ensures you get the nutrients your body needs while satisfying your hunger. Here are some tips to help you create nutritious snacks:

  • Choose snacks that contain protein and fiber. These nutrients help to keep you feeling full and satisfied, and they also support healthy digestion and weight management. Some great snack options include lettuce wraps with turkey, apple slices with nut butter, egg cups with spinach, or a small serving of homemade chicken salad with celery.
  • Remember to include protein and fiber at every meal. This will help to balance your blood sugar levels and prevent energy crashes and cravings throughout the day.
  • Try making your healthy snack options. One favorite snack recipe is to mix one scoop of Nutrition Shake, one egg or egg white, and one tablespoon of natural nut butter in a small muffin-sized dish. Microwave for one minute, and you have a delicious and nutritious snack that will keep you full and satisfied.

By treating snacks like mini-meals and choosing nutritious options, you can support your health and wellness goals and avoid the adverse effects of unhealthy snacking.


Breakfast is considered the most important meal of the day, and this is a meal you shouldn’t skip. To help reduce cravings during the day, including plenty of protein in your breakfast is recommended. For instance, if you have eggs, consider making it a veggie omelet to increase the nutritional value and fiber content. If you’re short on time, you can blend a quick and nutritious breakfast by adding a handful of spinach, frozen berries, and chia seeds or flaxseeds to a Nutrition Shake. This combination will provide you with an excellent source of protein and fiber to start your day right.


If you don’t schedule your exercise, something will come up, and you may not follow through. Remember, what gets planned is what gets done.