What’s a favorite memory you have around food or mealtimes? What made that event so special – was it the atmosphere, who you were with, the taste of the food, the conversation or how you felt?
You probably recall that memory because you were present and mindful in the moment. You were aware and connected to your food and the experience, you ate for pleasure and nourishment, and you trusted your body’s signals and cues without judgement. This is called mindful eating.
As busy fitness professionals, it’s impossible to recreate this special experience around food at every meal— you’re on-the-go, juggling multiple clients and leading classes— but it is possible to incorporate some simple mindful eating practices into your routine to ease your body from ‘fight or flight’ into ‘rest and digest.’
What are the benefits of mindful eating?
Studies suggest that by practicing mindful eating and becoming more aware of the body’s hunger and fullness cues, people can develop healthier eating behavior, including:
- Reducing impulsive eating
- Managing calorie consumption
- Choosing healthier foods and snacks
How can busy fitness professionals start practicing mindful eating?
Adriana Rotella, a Merrithew® Lead Instructor Trainer and Registered Holistic Nutritionist, suggests easing into your mindful eating practice by following these tips:
- Remove distractions from your designated eating space, including cell phones and laptops
- Schedule in one mindful meal at a time so you get into the habit gradually
- Pause before starting your meal. This is a nice time to share and practice gratitude
- Observe and become aware of what’s on your plate before digging in
- Use your senses to explore and enjoy what you’re consuming
- Slow down and listen to your body’s hunger and fullness cues
“It’s important for fitness instructors to take care of ourselves, so we can give back and feel our best for our clients. Sometimes in the rush and go-go-go, we can put our own self-care on the backburner,” Adriana says.
She suggests starting the day with a satisfying and nourishing breakfast that includes both protein and fat to keep you feeling fuller for longer and to maintain stable blood sugar levels.
While she says getting three square meals is a better option than grazing throughout the day, she knows that the reality for fitness instructors is that they need to have some quick sustenance on hand. She suggests vegetable and hummus, nuts, or apple sauce with flax seeds.
Her rule of thumb is to “practice eating like your great-grandparents would have eaten— the less processed and out of a package, the better.”
So at your next meal, pause, take a breath, and look at the bounty on your plate. Your body and mind will get that much more out of every meal.