My blog on Thursday, Jan. 17, 2008 outlined the important Principles and Guidelines required for adopting a low GI lifestyle. The last principle, "Eat mindfully all day long", may be the most important principle for successful (and long term) weight loss. I say this because losing weight shouldn’t focus only on what you eat, but also how you eat.
Mindful eating strives to combine what you eat (the actual food) with how you consume it. By paying attention to elements such as the time of day that you eat, where you eat, the pace at which you eat, how the food makes you feel, and most importantly, how the food tastes - you can learn your body’s natural hunger (and thirst) cues and will be well on your way to successful weight loss.
This may sound like a lot to pay attention to while you are eating; the point here is to be aware of what you are eating and mindful of how it makes you feel. Mindfulness is described as being fully present in the moment; being fully engaged and present in the task that you are doing. It consists of paying attention to an experience from moment to moment — without drifting into thoughts of the past or concerns about the future. This is your chance to sit down and really enjoy your food!
Food is meant to be enjoyed and savored and mindfulness will bring back the pleasure of eating, and finally help to end the "food fight" many of us are constantly battling with. You can learn your body’s natural rhythms by consuming low GI meals and snacks spaced properly throughout the day. Often thirst, tiredness or fatigue are mistaken for hunger and can lead to cravings, overeating and weight gain. A low GI diet will help you avoid hunger and keep the cravings at bay by keeping your blood sugar balanced and your hormone levels in check. See below for tips on how to bring mindfulness back to your life and your eating.
1. Enjoy the food you eat – taste every bite by eating slowly, notice how it feels in your mouth and how it makes you feel afterwards
2. Avoid skipping meals – this will lead to blood sugar swings, cravings and overeating
3. Stay hydrated – drink adequate fluids (preferably water) throughout the day to avoid confusing thirst with hunger
4. Be aware of the time of day that you are "hungry" – do you truly need to eat or is something else triggering a craving (thirst, tiredness, fatigue)
5. Be prepared and be selective – when on the go, pack healthy low GI snacks such as fruit, nuts, trail mix, vegetables, or SoLo Gi® Low Glycemic Nutrition Bars to avoid easy-to-grab processed high GI snacks
Tip of the Day:
To practice mindful eating, try a simple exercise with one of your favorite foods, perhaps a small piece of really good quality chocolate. In a quiet, peaceful setting (no distractions), take the chocolate and look closely at its shape, texture and color. Notice how it makes you feel (your salivary glands are probably activated) and describe how you think it will taste. Next, close your eyes and take a small bite and notice the texture, flavor, and how it feels in your mouth. Can you taste the bitterness along with the sweetness? How does it feel in your throat when you swallow it? Lastly, take another bite, eating normally, to see how the experience impacted your impression of chocolate. Contributed by: Carla Poirier, Manager Research & Development, Solo GI Nutrition.
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