1 00:00:00,000 --> 00:00:03,720 All right, let's dig into something super interesting today. 2 00:00:03,720 --> 00:00:07,560 You sent in a ton of articles about mindful eating. 3 00:00:07,560 --> 00:00:09,680 So we're diving deep into that. 4 00:00:09,680 --> 00:00:11,880 You're obviously ready to change things up 5 00:00:11,880 --> 00:00:15,480 in how you approach food, how you think about food. 6 00:00:15,480 --> 00:00:17,960 It seems like from the titles I'm seeing here, 7 00:00:17,960 --> 00:00:21,580 you wanna find something that's beyond just a diet, 8 00:00:21,580 --> 00:00:24,100 something that helps you find more peace with food 9 00:00:24,100 --> 00:00:25,920 and even enjoyment with your meals. 10 00:00:25,920 --> 00:00:27,000 Is that what we're going for here? 11 00:00:27,000 --> 00:00:28,240 Yeah, I think so. 12 00:00:28,240 --> 00:00:30,240 And what's really cool is that there's a lot of research 13 00:00:30,240 --> 00:00:32,220 coming out about mindful eating. 14 00:00:32,220 --> 00:00:34,800 It's a big area of study now, which is really neat, 15 00:00:34,800 --> 00:00:37,200 and there are a lot of interesting findings. 16 00:00:37,200 --> 00:00:38,040 I love that. 17 00:00:38,040 --> 00:00:39,520 You know me, I'm all about the evidence. 18 00:00:39,520 --> 00:00:40,520 Yes. 19 00:00:40,520 --> 00:00:42,520 So where do we even begin? 20 00:00:42,520 --> 00:00:45,400 For someone who is totally new to this whole thing, 21 00:00:45,400 --> 00:00:47,960 how would we even define mindful eating? 22 00:00:47,960 --> 00:00:51,120 Yeah, so it's not so much about a set of rules 23 00:00:51,120 --> 00:00:52,200 that you have to follow, 24 00:00:52,200 --> 00:00:56,120 but it's more about shifting your mindset around food. 25 00:00:56,120 --> 00:00:58,320 So approaching food with more awareness 26 00:00:58,320 --> 00:01:01,080 and really tuning into things like your senses, 27 00:01:01,080 --> 00:01:02,800 your body's own hunger cues, 28 00:01:02,800 --> 00:01:05,160 and even how you're feeling emotionally when you're eating. 29 00:01:05,160 --> 00:01:07,000 Okay, so it's like the opposite of like 30 00:01:07,000 --> 00:01:09,120 scarfing down a sandwich while I'm also 31 00:01:09,120 --> 00:01:10,440 like responding to email. 32 00:01:10,440 --> 00:01:12,240 Exactly. Got it. 33 00:01:12,240 --> 00:01:14,320 But I'm noticing in these articles some connections 34 00:01:14,320 --> 00:01:16,000 to some pretty ancient practices. 35 00:01:16,000 --> 00:01:19,240 It's not like brand new, this idea of mindfulness, 36 00:01:19,240 --> 00:01:20,880 this mindful eating idea. 37 00:01:20,880 --> 00:01:24,320 Isn't it kind of linked to Buddhist traditions? 38 00:01:24,320 --> 00:01:25,160 It is, yeah. 39 00:01:25,160 --> 00:01:27,760 So mindful eating has roots in Buddhism 40 00:01:27,760 --> 00:01:30,480 and other contemplative traditions that really emphasize 41 00:01:30,480 --> 00:01:32,600 being present in the moment, being aware. 42 00:01:32,600 --> 00:01:34,680 And so it was a way of like more deeply connecting 43 00:01:34,680 --> 00:01:36,480 with yourself and what was around you. 44 00:01:36,480 --> 00:01:37,400 Wow. 45 00:01:37,400 --> 00:01:38,800 Okay, so not a fad diet. 46 00:01:38,800 --> 00:01:40,040 This has been around for a while. 47 00:01:40,040 --> 00:01:41,520 But why does this matter for someone like, 48 00:01:41,520 --> 00:01:43,160 you know, listening right now in today's world, 49 00:01:43,160 --> 00:01:46,240 and I'm seeing some of these articles mention distraction, 50 00:01:46,240 --> 00:01:49,560 negative body image this is, like the world we live in. 51 00:01:49,560 --> 00:01:50,440 Yeah, exactly. 52 00:01:50,440 --> 00:01:52,040 You bring up a really important point 53 00:01:52,040 --> 00:01:55,760 because our modern world is like set up perfectly 54 00:01:55,760 --> 00:01:57,520 for mindless eating, honestly. 55 00:01:57,520 --> 00:02:00,240 We're constantly distracted, we're on the go. 56 00:02:00,240 --> 00:02:01,880 There's this pressure to look a certain way 57 00:02:01,880 --> 00:02:03,160 and eat a certain way. 58 00:02:03,160 --> 00:02:04,320 So it's no wonder a lot of people 59 00:02:04,320 --> 00:02:05,640 have a tough relationship with food. 60 00:02:05,640 --> 00:02:06,800 Ugh, tell me about it. 61 00:02:06,800 --> 00:02:09,160 It's like enjoy this Instagrammable salad, 62 00:02:09,160 --> 00:02:11,920 but God forbid you eat that extra piece of pizza. 63 00:02:11,920 --> 00:02:13,160 Like it's really hard. 64 00:02:13,160 --> 00:02:14,520 It is, it's a lot of pressure. 65 00:02:14,520 --> 00:02:16,200 To have a healthy mindset around it. 66 00:02:16,200 --> 00:02:17,160 It is, yeah. 67 00:02:17,160 --> 00:02:19,080 So that's really, I think, where mindful eating 68 00:02:19,080 --> 00:02:19,920 can be really helpful. 69 00:02:19,920 --> 00:02:22,840 It's about unwinding those unhealthy patterns 70 00:02:22,840 --> 00:02:26,240 and kind of creating a more healthy and sustainable way 71 00:02:26,240 --> 00:02:27,360 to approach food. 72 00:02:27,360 --> 00:02:29,800 And it's not just like a feel good thing. 73 00:02:29,800 --> 00:02:32,040 There's actual science behind it, which is really cool. 74 00:02:32,040 --> 00:02:33,560 Okay, see, now you're speaking my language. 75 00:02:33,560 --> 00:02:35,360 I do see a couple of articles in here 76 00:02:35,360 --> 00:02:38,840 about like brain changes and stress reduction. 77 00:02:38,840 --> 00:02:41,720 So tell me there's actual substance to this. 78 00:02:41,720 --> 00:02:43,680 There is, it's not just hype. 79 00:02:43,680 --> 00:02:45,040 There's some fascinating research 80 00:02:45,040 --> 00:02:47,720 on how mindful eating affects our brains. 81 00:02:47,720 --> 00:02:50,760 So for instance, it actually stimulates an area of the brain 82 00:02:50,760 --> 00:02:52,880 called the prefrontal cortex, 83 00:02:52,880 --> 00:02:55,680 which think of it like the brain's control center 84 00:02:55,680 --> 00:02:57,680 for decision making, for impulse control. 85 00:02:57,680 --> 00:03:00,040 So is that why I can like down a bag of chips 86 00:03:00,040 --> 00:03:01,480 and not even realize I'm doing it? 87 00:03:01,480 --> 00:03:03,680 Because my prefrontal cortex is just like 88 00:03:03,680 --> 00:03:04,720 asleep at the wheel. 89 00:03:04,720 --> 00:03:06,000 Pretty much, yeah. 90 00:03:06,000 --> 00:03:07,560 And so the amazing thing is that 91 00:03:07,560 --> 00:03:09,720 when you practice mindful eating, 92 00:03:09,720 --> 00:03:12,440 you're actually strengthening that part of your brain. 93 00:03:12,440 --> 00:03:13,560 Like you're giving it a workout. 94 00:03:13,560 --> 00:03:16,840 And over time, it actually becomes easier to resist 95 00:03:16,840 --> 00:03:20,800 those kind of mindless urges to snack or eat 96 00:03:20,800 --> 00:03:21,640 when you're not hungry. 97 00:03:21,640 --> 00:03:22,480 Wait, hold on. 98 00:03:22,480 --> 00:03:24,440 Are you saying I can rewire my brain 99 00:03:24,440 --> 00:03:26,720 like to crave carrots instead of cookies? 100 00:03:26,720 --> 00:03:28,000 Because now you've got my attention. 101 00:03:28,000 --> 00:03:30,240 You can, that's the amazing thing about our brains. 102 00:03:30,240 --> 00:03:31,080 Yeah. 103 00:03:31,080 --> 00:03:32,440 Is this idea of neuroplasticity. 104 00:03:32,440 --> 00:03:33,280 Yeah. 105 00:03:33,280 --> 00:03:34,100 Which basically means our brains 106 00:03:34,100 --> 00:03:36,000 are constantly changing and adapting 107 00:03:36,000 --> 00:03:37,640 based on our experiences. 108 00:03:37,640 --> 00:03:39,080 So we practice mindful eating. 109 00:03:39,080 --> 00:03:41,240 We're kind of rewiring those pathways 110 00:03:41,240 --> 00:03:44,600 and self-regulation gets kind of easier 111 00:03:44,600 --> 00:03:46,040 and more natural over time. 112 00:03:46,040 --> 00:03:47,480 Neuroplasticity. 113 00:03:47,480 --> 00:03:49,920 Sounds very complicated, but I like it. 114 00:03:49,920 --> 00:03:51,180 Well, let's talk about stress 115 00:03:51,180 --> 00:03:53,240 because that is a huge trigger for me 116 00:03:53,240 --> 00:03:54,120 when it comes to food. 117 00:03:54,120 --> 00:03:57,920 And I do see some mentions of cortisol in these articles. 118 00:03:57,920 --> 00:04:01,440 Is that the connection to like stress eating? 119 00:04:01,440 --> 00:04:02,460 It is. 120 00:04:02,460 --> 00:04:04,360 Yeah, cortisol is our stress hormone. 121 00:04:04,360 --> 00:04:06,180 And so when we are stressed, 122 00:04:06,180 --> 00:04:07,840 our bodies pump out cortisol 123 00:04:07,840 --> 00:04:10,280 and that can actually increase our cravings. 124 00:04:10,280 --> 00:04:12,060 But the really cool thing is that research shows 125 00:04:12,060 --> 00:04:16,320 that mindful eating can help lower our cortisol levels. 126 00:04:16,320 --> 00:04:18,080 So it's like we're short-circuiting 127 00:04:18,080 --> 00:04:19,280 that whole cycle of stress 128 00:04:19,280 --> 00:04:21,000 and then eating in response to the stress. 129 00:04:21,000 --> 00:04:22,600 Okay, less stress, more brain power. 130 00:04:22,600 --> 00:04:24,200 I am on board with all of this. 131 00:04:24,200 --> 00:04:27,200 But like, how do I actually do mindful eating? 132 00:04:27,200 --> 00:04:29,560 I see these articles talking about engaging your senses, 133 00:04:29,560 --> 00:04:30,920 which sounds great. 134 00:04:30,920 --> 00:04:33,420 But is it more than just like smelling my food 135 00:04:33,420 --> 00:04:34,320 before I eat it? 136 00:04:34,320 --> 00:04:36,840 Yeah, it's about bringing that awareness 137 00:04:36,840 --> 00:04:39,400 to like every aspect of the eating experience. 138 00:04:39,400 --> 00:04:40,520 So not just smell, 139 00:04:40,520 --> 00:04:42,720 but also like what does it look like? 140 00:04:42,720 --> 00:04:43,540 What does it taste like? 141 00:04:43,540 --> 00:04:45,440 The texture, you're basically turning your meal 142 00:04:45,440 --> 00:04:47,200 into this like sensory adventure. 143 00:04:47,200 --> 00:04:49,840 Okay, so instead of just like shoving popcorn in my face 144 00:04:49,840 --> 00:04:51,400 while I'm watching a movie, 145 00:04:51,400 --> 00:04:53,780 I'm actually like pasting each kernel, 146 00:04:53,780 --> 00:04:55,600 noticing the crunch, the saltiness. 147 00:04:55,600 --> 00:04:56,840 Exactly, yes. 148 00:04:56,840 --> 00:04:58,320 And just to start, you know, 149 00:04:58,320 --> 00:05:00,240 you actually sent over a few articles 150 00:05:00,240 --> 00:05:03,360 that mentioned this classic mindful eating exercise, 151 00:05:03,360 --> 00:05:05,280 which is called the raisin exercise. 152 00:05:06,160 --> 00:05:09,360 And it sounds kind of funny, like surprisingly simple, 153 00:05:09,360 --> 00:05:12,240 but it's really powerful for shifting your awareness. 154 00:05:12,240 --> 00:05:13,760 Okay, now I need to know more, 155 00:05:13,760 --> 00:05:15,860 what is the raisin exercise? 156 00:05:15,860 --> 00:05:18,720 And full disclosure, I'm way more of a chocolate person, 157 00:05:18,720 --> 00:05:19,800 but I'm here to learn. 158 00:05:19,800 --> 00:05:21,240 Okay, well, just imagine this, 159 00:05:21,240 --> 00:05:23,800 you're holding a single raisin in your hand, 160 00:05:23,800 --> 00:05:25,320 but before you pop it in your mouth, 161 00:05:25,320 --> 00:05:29,000 you actually take a moment to just like observe it, 162 00:05:29,000 --> 00:05:31,840 really look at it, the wrinkles, the color, 163 00:05:31,840 --> 00:05:33,160 how it feels in your hand. 164 00:05:33,160 --> 00:05:34,080 I already feel more present, 165 00:05:34,080 --> 00:05:35,760 and we're just talking about a raisin. 166 00:05:35,760 --> 00:05:38,240 Right, and then you're gonna bring it up to your nose 167 00:05:38,240 --> 00:05:39,240 and you're gonna smell it. 168 00:05:39,240 --> 00:05:40,080 Okay. 169 00:05:40,080 --> 00:05:41,560 And we miss so many of these details 170 00:05:41,560 --> 00:05:44,000 when we just like rush through our meals. 171 00:05:44,000 --> 00:05:46,040 But okay, so we're smelling this raisin, 172 00:05:46,040 --> 00:05:48,400 and then finally, we're gonna take a bite. 173 00:05:48,400 --> 00:05:50,680 But instead of just chewing it up and swallowing it, 174 00:05:50,680 --> 00:05:52,720 we're gonna really let it linger in our mouth 175 00:05:52,720 --> 00:05:56,600 and pay attention to like how the flavor changes as we chew, 176 00:05:56,600 --> 00:05:58,760 like the sweetness, the texture. 177 00:05:58,760 --> 00:05:59,680 I gotta be honest, 178 00:05:59,680 --> 00:06:02,160 I've never thought this much about a raisin in my life. 179 00:06:02,160 --> 00:06:03,000 Right. 180 00:06:03,000 --> 00:06:04,960 I can see how that would really be a game changer. 181 00:06:04,960 --> 00:06:06,840 It's like retraining your brain to actually 182 00:06:06,840 --> 00:06:08,880 like fully experience your food. 183 00:06:08,880 --> 00:06:09,840 Exactly. 184 00:06:09,840 --> 00:06:13,320 And a really great kind of side benefit of that 185 00:06:13,320 --> 00:06:16,200 is that by focusing on those sensory details, 186 00:06:16,200 --> 00:06:19,080 it can naturally help with portion control. 187 00:06:19,080 --> 00:06:22,280 So when you are present with each bite, 188 00:06:22,280 --> 00:06:25,280 you're more likely to notice your body's cues 189 00:06:25,280 --> 00:06:27,040 that it's full and you're satisfied 190 00:06:27,040 --> 00:06:28,320 and you don't need to eat anymore. 191 00:06:28,320 --> 00:06:29,560 That makes so much sense 192 00:06:29,560 --> 00:06:31,560 because like if you're not paying attention, 193 00:06:31,560 --> 00:06:34,360 your body's like, hey, I'm good down here, hello. 194 00:06:34,360 --> 00:06:36,400 Exactly, doesn't even get a chance. 195 00:06:36,400 --> 00:06:38,160 Yeah, this whole sensory focus thing, 196 00:06:38,160 --> 00:06:39,720 I can get behind this. 197 00:06:39,720 --> 00:06:41,480 So we're engaging our senses, 198 00:06:41,480 --> 00:06:43,520 making each bite more enjoyable, 199 00:06:43,520 --> 00:06:45,720 but there's also this mention of gratitude 200 00:06:45,720 --> 00:06:47,760 in these articles that you sent over. 201 00:06:47,760 --> 00:06:49,280 So how does gratitude play 202 00:06:49,280 --> 00:06:51,560 into this whole mindful eating thing? 203 00:06:51,560 --> 00:06:53,640 Gratitude is so powerful. 204 00:06:53,640 --> 00:06:54,960 And especially with food, 205 00:06:54,960 --> 00:06:57,880 it can really like transform the whole experience 206 00:06:57,880 --> 00:07:00,280 because instead of viewing food 207 00:07:00,280 --> 00:07:04,120 as something to like feel guilty about, 208 00:07:04,120 --> 00:07:07,240 you start to really appreciate it for what it is, 209 00:07:07,240 --> 00:07:10,240 like nourishment and something to be thankful for. 210 00:07:10,240 --> 00:07:11,080 I love that. 211 00:07:11,080 --> 00:07:12,720 And honestly, I mean, I do feel grateful 212 00:07:12,720 --> 00:07:15,360 for like the access I have to food, 213 00:07:15,360 --> 00:07:17,520 but I think I forget to acknowledge that 214 00:07:17,520 --> 00:07:18,360 in the moment a lot. 215 00:07:18,360 --> 00:07:19,800 Like it's easy to take that for granted. 216 00:07:19,800 --> 00:07:22,200 Totally, it's so easy with our busy lives 217 00:07:22,200 --> 00:07:23,120 to not even think about it. 218 00:07:23,120 --> 00:07:26,080 But studies show that even these like really small acts 219 00:07:26,080 --> 00:07:28,000 of gratitude can make a really big difference. 220 00:07:28,000 --> 00:07:30,120 So like it's been linked to more enjoyment 221 00:07:30,120 --> 00:07:31,520 and satisfaction with meals. 222 00:07:31,520 --> 00:07:34,440 And kind of like a side effect of that often is 223 00:07:34,440 --> 00:07:36,400 that it leads to healthier choices overall 224 00:07:36,400 --> 00:07:38,880 because you're just kind of in this more positive headspace. 225 00:07:38,880 --> 00:07:42,960 So more joy, less guilt, like sign me up. 226 00:07:42,960 --> 00:07:45,680 Are there any like tips in these articles that you sent 227 00:07:45,680 --> 00:07:49,160 for how to actually bring more gratitude to our meals? 228 00:07:49,160 --> 00:07:51,000 Because I'm all about the action steps. 229 00:07:51,000 --> 00:07:52,520 Like how do we make this happen? 230 00:07:52,520 --> 00:07:54,200 Yeah, there are some great ones. 231 00:07:54,200 --> 00:07:56,080 One that's really simple, but powerful 232 00:07:56,080 --> 00:07:58,440 is called the gratitude pause. 233 00:07:58,440 --> 00:08:00,800 And so it's basically taking a moment to pause 234 00:08:00,800 --> 00:08:03,600 before you start eating and just reflect. 235 00:08:03,600 --> 00:08:05,920 So maybe you think about where your food came from, 236 00:08:05,920 --> 00:08:08,200 you know, all the people who were involved 237 00:08:08,200 --> 00:08:09,640 in getting it to your plate, 238 00:08:09,640 --> 00:08:12,360 or even just the fact that like you have food to eat, 239 00:08:12,360 --> 00:08:13,840 which is something to be grateful for. 240 00:08:13,840 --> 00:08:16,760 Yeah, like a little mini meditation before your meal. 241 00:08:16,760 --> 00:08:17,880 I like it. Exactly. 242 00:08:17,880 --> 00:08:19,760 I can see how shifting your mindset in that way 243 00:08:19,760 --> 00:08:20,760 could make a big difference. 244 00:08:20,760 --> 00:08:22,480 It can, it's really powerful. 245 00:08:22,480 --> 00:08:23,440 Even if it's brief, 246 00:08:23,440 --> 00:08:25,480 it doesn't have to be this big elaborate thing. 247 00:08:25,480 --> 00:08:27,840 Even just a simple thank you to the universe, 248 00:08:27,840 --> 00:08:29,680 to yourself for making the meal, 249 00:08:29,680 --> 00:08:31,600 to the farmers who grew your food. 250 00:08:31,600 --> 00:08:32,720 I don't know, it can really shift us 251 00:08:32,720 --> 00:08:34,280 into that place of appreciation. 252 00:08:34,280 --> 00:08:36,400 This is really resonating with me. 253 00:08:36,400 --> 00:08:37,400 But what about those times 254 00:08:37,400 --> 00:08:39,600 when we're not feeling grateful for food? 255 00:08:39,600 --> 00:08:42,160 Let's talk about like the elephant in the room, 256 00:08:42,160 --> 00:08:43,400 emotional eating. 257 00:08:43,400 --> 00:08:44,720 I think we've all been there. 258 00:08:44,720 --> 00:08:45,560 Oh, for sure. Yeah. 259 00:08:45,560 --> 00:08:46,400 It's a thing. 260 00:08:46,400 --> 00:08:47,400 It's so common. 261 00:08:47,400 --> 00:08:49,400 And I think it's really important to approach it 262 00:08:49,400 --> 00:08:52,680 from a place of self-compassion, not judgment, 263 00:08:52,680 --> 00:08:54,200 because it happens. 264 00:08:54,200 --> 00:08:56,080 So, you know, mindful eating, 265 00:08:56,080 --> 00:08:59,760 it doesn't magically make those emotional triggers disappear, 266 00:08:59,760 --> 00:09:04,040 but it can give you the tools to kind of work with them. 267 00:09:04,040 --> 00:09:06,120 And navigate them in a more healthy way. 268 00:09:06,120 --> 00:09:08,640 So it's like, instead of just like, 269 00:09:08,640 --> 00:09:10,320 reaching for that pint of ice cream 270 00:09:10,320 --> 00:09:11,760 when I'm feeling stressed or down, 271 00:09:11,760 --> 00:09:13,840 it's about hitting the pause button first. 272 00:09:13,840 --> 00:09:14,680 Exactly. 273 00:09:14,680 --> 00:09:15,520 And asking yourself like, 274 00:09:15,520 --> 00:09:18,240 okay, what am I really hungry for in this moment? 275 00:09:18,240 --> 00:09:19,880 Am I actually physically hungry? 276 00:09:19,880 --> 00:09:21,800 Or am I trying to like, 277 00:09:21,800 --> 00:09:23,880 soothe something else with food? 278 00:09:23,880 --> 00:09:25,440 Such a good question to ask yourself. 279 00:09:25,440 --> 00:09:26,960 I feel like those articles you sent 280 00:09:26,960 --> 00:09:29,000 must have some advice for dealing 281 00:09:29,000 --> 00:09:30,440 with those emotional eating triggers, 282 00:09:30,440 --> 00:09:32,120 because I'm all ears. 283 00:09:32,120 --> 00:09:33,760 I need all the help I can get with that. 284 00:09:33,760 --> 00:09:35,040 Yeah, there's some great tips. 285 00:09:35,040 --> 00:09:37,200 And one of the most helpful things 286 00:09:37,200 --> 00:09:40,080 is keeping what's called a food and feelings journal. 287 00:09:40,080 --> 00:09:42,880 And it sounds kind of maybe a little hokey, 288 00:09:42,880 --> 00:09:44,400 but it can be really eye-opening. 289 00:09:44,400 --> 00:09:48,400 And so basically you're tracking like, what you eat, 290 00:09:48,400 --> 00:09:50,560 but you're also noting your emotional state 291 00:09:50,560 --> 00:09:51,400 when you're eating. 292 00:09:51,400 --> 00:09:55,000 So, you know, are you stressed, bored, lonely, happy? 293 00:09:55,000 --> 00:09:57,800 And over time, you start to see these patterns, 294 00:09:57,800 --> 00:10:01,080 and it's like, oh, okay, that's what's going on. 295 00:10:01,080 --> 00:10:01,920 So smart. 296 00:10:01,920 --> 00:10:03,640 It's like, you're getting all this data about yourself 297 00:10:03,640 --> 00:10:04,840 that you wouldn't have otherwise. 298 00:10:04,840 --> 00:10:06,240 So instead of just feeling bad 299 00:10:06,240 --> 00:10:07,520 after an emotional eating episode, 300 00:10:07,520 --> 00:10:09,640 you're like, okay, I have information now. 301 00:10:09,640 --> 00:10:10,480 Exactly. 302 00:10:10,480 --> 00:10:11,320 Now I know myself better. 303 00:10:11,320 --> 00:10:12,520 It's all about the self-awareness. 304 00:10:12,520 --> 00:10:13,360 Yeah. 305 00:10:13,360 --> 00:10:15,320 And then with that self-awareness, 306 00:10:15,320 --> 00:10:18,640 you can start to develop these healthier coping mechanisms 307 00:10:18,640 --> 00:10:20,040 for dealing with those emotions 308 00:10:20,040 --> 00:10:21,880 instead of using food to deal with them. 309 00:10:21,880 --> 00:10:24,200 This is really where this goes 310 00:10:24,200 --> 00:10:26,360 beyond just what we're putting in our mouths, right? 311 00:10:26,360 --> 00:10:29,840 This is like self-care, like being kinder to ourselves, 312 00:10:29,840 --> 00:10:31,480 more compassionate with ourselves. 313 00:10:31,480 --> 00:10:33,280 Yes, exactly. 314 00:10:33,280 --> 00:10:34,640 And self-compassion is key. 315 00:10:34,640 --> 00:10:36,520 Like, it's okay, we're all human. 316 00:10:36,520 --> 00:10:37,680 We all have our struggles. 317 00:10:37,680 --> 00:10:38,520 Totally. 318 00:10:38,520 --> 00:10:39,760 It's gonna happen. 319 00:10:39,760 --> 00:10:41,200 This is all making so much sense, 320 00:10:41,200 --> 00:10:42,360 but I have a confession. 321 00:10:42,360 --> 00:10:45,760 Like, when I hear mindful eating, 322 00:10:45,760 --> 00:10:48,080 a part of me is like, ugh, so now I have to meditate 323 00:10:48,080 --> 00:10:50,280 over every single lentil for the rest of my life. 324 00:10:50,280 --> 00:10:51,880 Like, is this even realistic, 325 00:10:51,880 --> 00:10:55,200 especially with, you know, our busy, crazy lives? 326 00:10:55,200 --> 00:10:56,400 Yeah, no, I hear that. 327 00:10:56,400 --> 00:10:58,080 That's definitely a common misconception. 328 00:10:58,080 --> 00:10:59,240 It's not about being perfect. 329 00:10:59,240 --> 00:11:00,080 Yeah. 330 00:11:00,080 --> 00:11:01,240 Mindful eating is not about like 331 00:11:01,240 --> 00:11:03,200 turning every meal into a meditation retreat. 332 00:11:03,200 --> 00:11:05,400 It's really about figuring out 333 00:11:05,400 --> 00:11:07,000 what works for you in your life. 334 00:11:07,000 --> 00:11:08,040 Okay, okay, good. 335 00:11:08,040 --> 00:11:09,960 Because some days, like, I'm lucky 336 00:11:09,960 --> 00:11:11,560 if I even remember to eat lunch, 337 00:11:11,560 --> 00:11:15,040 let alone create some sort of like zen garden on my plate. 338 00:11:15,040 --> 00:11:16,320 Right, exactly. 339 00:11:16,320 --> 00:11:18,480 And that is where I think those tips 340 00:11:18,480 --> 00:11:20,360 for mindful eating on the go can be really helpful. 341 00:11:20,360 --> 00:11:21,680 And I'm actually seeing a lot of those 342 00:11:21,680 --> 00:11:22,960 in these articles that you sent. 343 00:11:22,960 --> 00:11:23,800 Perfect. 344 00:11:23,800 --> 00:11:27,280 So for those of us who are like short on time, 345 00:11:27,280 --> 00:11:29,600 what are some of the like top tips 346 00:11:29,600 --> 00:11:32,040 for bringing more mindfulness to our meals, 347 00:11:32,040 --> 00:11:33,480 even when we're in a rush? 348 00:11:33,480 --> 00:11:34,360 Yes. 349 00:11:34,360 --> 00:11:36,120 Okay, well, first of all, 350 00:11:36,120 --> 00:11:39,000 meal prepping is like your new best friend. 351 00:11:39,000 --> 00:11:39,840 Right. 352 00:11:39,840 --> 00:11:41,480 Having those healthy snacks and meals 353 00:11:41,480 --> 00:11:43,440 already prepped and ready to go 354 00:11:43,440 --> 00:11:47,880 can really help you avoid those kind of like hangry moments 355 00:11:47,880 --> 00:11:49,880 where you make those impulsive decisions 356 00:11:49,880 --> 00:11:51,200 because you're starving. 357 00:11:51,200 --> 00:11:52,040 Totally. 358 00:11:52,040 --> 00:11:53,400 Like I'm much more likely to eat 359 00:11:53,400 --> 00:11:55,440 the pre-chopped veggies in my bag 360 00:11:55,440 --> 00:11:56,920 than like hit the vending machine 361 00:11:56,920 --> 00:11:58,320 when I'm like really hungry. 362 00:11:58,320 --> 00:11:59,200 Exactly. 363 00:11:59,200 --> 00:12:02,440 And even if you don't have like a full meal prep, 364 00:12:02,440 --> 00:12:05,680 thinking about like snacks that are both convenient 365 00:12:05,680 --> 00:12:06,680 but also nutritious. 366 00:12:06,680 --> 00:12:08,920 So things like nuts, seeds, fruit, yogurt, 367 00:12:08,920 --> 00:12:11,200 just those little things you can have on hand 368 00:12:11,200 --> 00:12:12,360 so that you're not getting to that point 369 00:12:12,360 --> 00:12:13,960 where your blood sugar crashes. 370 00:12:13,960 --> 00:12:15,760 And then you're like, give me all the candy. 371 00:12:15,760 --> 00:12:16,600 Yeah. 372 00:12:16,600 --> 00:12:17,760 So prepping is key, 373 00:12:17,760 --> 00:12:20,320 but what about those times when like 374 00:12:20,320 --> 00:12:21,840 you're stuck with limited options, 375 00:12:21,840 --> 00:12:24,360 maybe it's like a rush lunch break at work 376 00:12:24,360 --> 00:12:25,360 or you're traveling. 377 00:12:25,360 --> 00:12:27,560 Any advice for those situations? 378 00:12:27,560 --> 00:12:28,400 Yeah. 379 00:12:28,400 --> 00:12:30,080 Even if you only have like five minutes, 380 00:12:30,080 --> 00:12:32,000 you can still create that little 381 00:12:32,000 --> 00:12:34,240 like mini mindful eating moment. 382 00:12:34,240 --> 00:12:36,640 So step away from your desk, 383 00:12:36,640 --> 00:12:39,320 silence your phone, take a few deep breaths 384 00:12:39,320 --> 00:12:42,160 and just really focus on the food that's in front of you. 385 00:12:42,160 --> 00:12:44,360 It's just about creating that little pocket of awareness, 386 00:12:44,360 --> 00:12:47,240 even if it's really short in the middle of the chaos. 387 00:12:47,240 --> 00:12:48,240 Yes. 388 00:12:48,240 --> 00:12:50,680 Those mini breaks make such a difference. 389 00:12:50,680 --> 00:12:52,480 It's like hitting the reset button 390 00:12:52,480 --> 00:12:54,680 on like your brain and your digestion. 391 00:12:54,680 --> 00:12:55,520 Exactly. 392 00:12:55,520 --> 00:12:56,360 Like everything. 393 00:12:56,360 --> 00:12:57,960 And even just that quick sensory check-in 394 00:12:57,960 --> 00:13:00,040 for a few seconds, like, what does this look like? 395 00:13:00,040 --> 00:13:01,440 What does this smell like? 396 00:13:01,440 --> 00:13:03,200 Those little things can make a difference. 397 00:13:03,200 --> 00:13:04,480 This reminds me that like, 398 00:13:04,480 --> 00:13:07,360 it doesn't have to be this big formal thing, right? 399 00:13:07,360 --> 00:13:09,400 It can be as simple as like choosing 400 00:13:09,400 --> 00:13:11,760 to actually savor a piece of fruit 401 00:13:11,760 --> 00:13:13,480 instead of just like eating it 402 00:13:13,480 --> 00:13:15,280 while I'm also doing five other things. 403 00:13:15,280 --> 00:13:16,120 Exactly. 404 00:13:16,120 --> 00:13:18,400 And you know, if you are someone who loves tech, 405 00:13:18,400 --> 00:13:20,160 there are even apps that can help with this. 406 00:13:20,160 --> 00:13:21,560 Like some of them have reminders, 407 00:13:21,560 --> 00:13:24,200 like, hey, take a mindful break, 408 00:13:24,200 --> 00:13:27,280 or they have guided meditation specifically for eating. 409 00:13:27,280 --> 00:13:30,040 So it's about like finding what works for you 410 00:13:30,040 --> 00:13:31,200 and fitting it into your life. 411 00:13:31,200 --> 00:13:32,600 I love that there's an app for that. 412 00:13:32,600 --> 00:13:33,680 But what about families? 413 00:13:33,680 --> 00:13:37,640 I imagine it could be tricky to like encourage this with kids, 414 00:13:37,640 --> 00:13:39,800 especially if you've got picky eaters 415 00:13:39,800 --> 00:13:41,800 or just a busy family schedule. 416 00:13:41,800 --> 00:13:45,160 Any advice on how to make this like a family affair? 417 00:13:45,160 --> 00:13:46,000 Yeah, for sure. 418 00:13:46,000 --> 00:13:47,840 Family meals are such a good opportunity 419 00:13:47,840 --> 00:13:50,040 to bond and build healthy habits. 420 00:13:50,040 --> 00:13:52,200 You know, they say the family that eats together 421 00:13:52,200 --> 00:13:53,040 savers together. 422 00:13:53,040 --> 00:13:54,000 I love that. 423 00:13:54,000 --> 00:13:55,360 I don't know if that's a real saying, but- 424 00:13:55,360 --> 00:13:56,200 It is now. 425 00:13:56,200 --> 00:13:57,040 It is now, right? 426 00:13:57,040 --> 00:14:00,600 But yeah, no, I think like making mealtime an event 427 00:14:00,600 --> 00:14:01,920 as often as you can. 428 00:14:01,920 --> 00:14:05,280 When your schedules allow it, put the phones away, 429 00:14:05,280 --> 00:14:08,640 turn off the TV, and just really be present with each other. 430 00:14:08,640 --> 00:14:11,280 Creating that tech-free zone is so key. 431 00:14:11,280 --> 00:14:13,080 It's like actually giving your family 432 00:14:13,080 --> 00:14:14,640 the gift of your attention, which is- 433 00:14:14,640 --> 00:14:16,360 It is, yeah, it's so important. 434 00:14:16,360 --> 00:14:18,200 Such a beautiful thing. 435 00:14:18,200 --> 00:14:22,600 And also, getting kids involved in meal prep is huge 436 00:14:22,600 --> 00:14:24,080 because it gets them curious about food 437 00:14:24,080 --> 00:14:25,840 and they feel more invested in what they're eating. 438 00:14:25,840 --> 00:14:26,920 Oh, I love that. 439 00:14:26,920 --> 00:14:30,120 From picky eaters to like little chefs in the making. 440 00:14:30,120 --> 00:14:30,960 Exactly. 441 00:14:30,960 --> 00:14:31,880 That's the dream. 442 00:14:31,880 --> 00:14:33,280 Yeah, and even small things, 443 00:14:33,280 --> 00:14:36,720 like letting them help set the table or wash the veggies 444 00:14:36,720 --> 00:14:40,080 or pick out like what kind of fruit they want for dessert. 445 00:14:40,080 --> 00:14:41,760 All of those little things add up. 446 00:14:41,760 --> 00:14:43,480 I am so on board with all of this. 447 00:14:43,480 --> 00:14:46,120 It's amazing how these like small shifts 448 00:14:46,120 --> 00:14:48,920 can have such a ripple effect on our relationship with food 449 00:14:48,920 --> 00:14:51,120 and with our families and even ourselves. 450 00:14:51,120 --> 00:14:52,480 But I think it's about time for us 451 00:14:52,480 --> 00:14:53,880 to start wrapping things up here. 452 00:14:53,880 --> 00:14:56,440 So what final takeaway would you love 453 00:14:56,440 --> 00:14:58,720 to leave our listeners with today? 454 00:14:58,720 --> 00:15:01,800 I would say you've learned so much about mindful eating, 455 00:15:01,800 --> 00:15:04,400 but the most important thing is just to start small 456 00:15:04,400 --> 00:15:05,640 and be kind to yourself. 457 00:15:05,640 --> 00:15:06,960 This isn't about being perfect. 458 00:15:06,960 --> 00:15:10,000 It's about making progress, not being perfect. 459 00:15:10,000 --> 00:15:14,560 Yes, progress over perfection, a motto to live by for sure. 460 00:15:14,560 --> 00:15:15,960 Right, and who knows? 461 00:15:15,960 --> 00:15:18,320 That one mindful meal that you have today 462 00:15:18,320 --> 00:15:21,080 could be the start of this whole new way of approaching food 463 00:15:21,080 --> 00:15:23,560 that could bring you more health and more happiness. 464 00:15:23,560 --> 00:15:24,360 I love that. 465 00:15:24,360 --> 00:15:26,320 You've given us so much to think about, 466 00:15:26,320 --> 00:15:28,680 and more importantly, like to actually do. 467 00:15:28,680 --> 00:15:31,200 A huge thank you to our amazing expert 468 00:15:31,200 --> 00:15:32,880 and to you, our wonderful listeners, 469 00:15:32,880 --> 00:15:35,480 for sharing your curiosity and this fantastic collection 470 00:15:35,480 --> 00:15:36,320 of articles. 471 00:15:36,320 --> 00:15:53,920 Until next time, happy mindful eating.