Starting off this month’s blog posts, we’ll be discussing Eating mindfully at summer parties and gatherings. As the sun shines bright on the season with its warmth and joy, we find ourselves immersed in a delightful array of gatherings, from backyard barbecues and picnics to beachside bonfires and poolside parties. With so many opportunities to savor delicious food, it’s essential to strike a balance between indulgence and nourishment while maintaining our overall well-being and weight loss progress. With the expertise of Kay Loughrey, we’ll delve into the world of mindful eating, discovering how to enjoy the culinary pleasures of summer events while honoring our commitment to a healthy lifestyle.
Understanding how to incorporate the practice of mindful eating into your habits begins with being able to define it. Mindful eating means being physically and emotionally aware of the food being consumed. It requires you to truly and purposefully pay attention to your food in each moment, without judgment. It is important to note that the practice of mindful eating rejects the concept of food restriction in order to help you form a healthy relationship with food. It can also help you increase your gratitude for the food you eat, improving your overall dining experience. Mindful eating is so crucial to promoting your well-being because it incentivizes you to make food choices that will be ultimately satisfying and nourishing.
In today’s day and age, there are plenty of reasons to start practicing mindful eating. In our day-to-day lives, we might not realize how many times we’re eating mindlessly. All around us there exist the most attractive distractions such as our phones or the TV. This creates an issue with the pacing of your eating, which ultimately 
impacts your fullness cues, especially if you tend to eat quickly when distracted. Mindful eating brings back your attention to your food and the simple act of eating itself. It transforms eating from an automatic activity to an intentional act, as it was meant to be. The obvious benefits of this are helping you learn to recognize your physical cues for hunger and satiety so you can distinguish between emotional and physical cravings. Although the purpose of mindful eating is not necessarily to lose weight, individuals who practice mindful eating likely end up losing weight.
Now that we’ve established a definition of mindful eating, we can offer some advice on how to incorporate this practice into your eating habits. The following tips are geared toward learning to eat mindfully at summer events without having to give up on your favorite foods or compromise your weight loss progress.
Start your day with a balanced and nourishing breakfast to set a positive tone for eating the rest of the day.- Be sure to include a variety of colorful fruits and veggies, as well as lean proteins and whole grains in your meal.
- While eating, slow down and savor your food by noticing its appearance, smell, taste, and texture.
- Pay special attention to how you feel while you eat, noting your level of hunger and fullness cues.
- When eating at summer events, prepare ahead. Before the event, picture in your mind’s eye, what you will do to stay on track. For example, imagine your portion sizes and what eating in moderation looks like. Then, allow yourself to enjoy your favorite meals without feeling guilty by prioritizing balanced eating rather than restriction.
Click here for other ways to stay on track with your weight loss goals this summer.
Resources:
Harvard T.H. Chan School of Public Health. Mindful Eating. The Nutrition Source. Accessed July 8, 2023. Available at: https://www.hsph.harvard.edu/nutritionsource/mindful-eating/
Healthline. Mindful Eating: A Complete Guide. Healthline. Accessed July 8, 2023. Available at: https://www.healthline.com/nutrition/mindful-eating-guide
Nelson JB. Mindful Eating: The Art of Presence While You Eat. Diabetes Spectr. 2017;30(3):171-174. doi:10.2337/ds17-0015
- Click here to watch the Latest Sweet Life Wellness Podcast Episode on How to Enjoy Mindful Eating.
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
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