Mindful Eating in 9 Steps!

Struggling to lose weight? Here are 9 things to consider next time you're at the dinner table.

There’s more to savouring a meal than simply avoiding screens and eyeballing your food as it goes from fork or spoon to mouth.

At Austria’s F.X. Mayr Health Centre, where he is medical director, Dr Stephan Domenig encourages a silent dining room and spends a great deal of time teaching people how to re-think their relationship with food.

Mindfulness is a critical part of that process. In his book, The Alkaline Cure (Penguin Books, $24.99), he outlines the following tips for truly mindful eating that will help you better enjoy and digest every mouthful.

9 diet tips for mindful eating:

1. Allow at least 30 minutes at the table for each meal.
2. Make sure you are comfortably seated. Take a couple of deep breaths to settle yourself.
3. Notice any feelings of impatience and urges to just get on and eat the food. Stop thinking of things you need to do. Dedicate this time to enjoying your food.
4. Look at the food on your plate. Appreciate its visual qualities. Smell your food and breathe in the mouth-watering aromas.
5. Think about how much food you put on your fork – the less the better.
6. When you put the food into your mouth, appreciate the different flavours and textures.
7. Chew well, around 30 times is the minimum. Ensure the food in your mouth it fully masticated before you swallow.
8. Put your fork down between bites.
9. Resist any urge to rush to dessert, the next bite of food, or to get up and do something else.

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4 Ways to Fight Holiday Snacking

No matter what the season or how much more comfortable your couch looks in comparison to hitting the pavement or hitting the gym, fitness and health are a lifestyle and a year-long commitment. Fortunately, there are ways to fight the seasonal-induced laziness and ambivalence that seem to creep up on so many of us at this time of year.

1. Avoid Seasonal Temptations

Avoid the purchase of seasonal candy like peppermint bark, foil-wrapped chocolates, or pumpkin flavored snacks. Although this seems like a no-brainer when it comes to staying in shape, no matter who you are, it's difficult to walk into a store and resist the seasonal candy aisles that are filled with temptations. Exercising self-control and avoiding the candy section at the supermarket can be a simple, yet crucial, step to staying committed to fitness and health goals.

2. Trick Yourself

In terms of snacking, sometimes I like to trick myself into thinking I'm indulging. It is amazing how sliced apples topped with cinnamon can become a makeshift apple pie. Most importantly, before any snacking I reach for a glass of water -- or maybe even a few -- because sometimes thirst is mistaken for hunger. Simple tricks like these allow me stay focused and fit, despite a drop in temperature.

3. Take a Moderate Approach

Moderation is also essential when it comes to maintaining a healthy lifestyle. If you are gathered around the dining room table with family and friends during the holidays and your grandma has made some of her delicious homemade stuffing that she only makes once a year, yes, it is okay to have some. However, moderation is key to ensuring that you don't overindulge. If you remind yourself of this — and keep in mind the fact that a serving size is about as big as a fist — you are less likely to overeat and fall victim to that post-Christmas fullness.

4. Stay Active

Remaining active is critical to maintaining a healthy, and happy lifestyle. I might be unusual because I love going for a jog when it's warm outside. However, if you are more inclined to stay inside for your workouts, hit the gym --and remember to do both cardio and toning/strength-training exercises.

Don't let the season smash your motivation. A combination of cardio and toning exercises, as well as eating in moderation, will allow you to stay bikini-ready during Christmas and New Year.

By KAREN JASHINSKY

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