OBESITY

www.eatingmindfully.com @Susan Albers 2015

5 S’s of Mindful Eating By Dr. Susan Albers

1) SIT DOWN. Have a seat! Avoid nibbling in front of the refrigerator or snacking in your car. Put food on a plate. You will enjoy food more and eat less when you give eating your full attention. “Only eat of your feet.”

2) SLOWLY CHEW. Eat with your non-dominant hand (if you are right hand- ed eat with your left). Research indicates that eating with your opposite hand can reduce how much you eat by 30%. Intentionally chew slower than the person you are eating with. “Pace, don’t race.”

3) SAVOR. Take a mindful bite. Smell. Taste. Notice and look at each spoon- ful. Turn of the TV and other distractions. “When you eat, just eat.”

4) SIMPLIFY. Put healthy foods in a convenient place like on the counter. Place treats out of view. Research indicates that people tend to eat what is in their immediately reach. “In sight, in mind, out of sight, out of mind.”

5) SMILE. Smiling can create a brief pause between your current bite and the next one. During that gap, ask yourself if you are just satisfed, not full. “Take a breath, to manage stress.”