15 January 2023

Mindful eating: a beneficial approach when you are celiac

My experience for better eating

In recent years, I have witnessed the impact of food intake on those around me.

Following diets that involve strict control over food intake has effects not only on the body but also on self-esteem.

That’s when I began to take an interest in mindfulness applied to eating.

What is mindful eating?

I learned that mindfulness is about focusing on the present moment, fully experiencing each moment.

It seemed to me to be a calming and compassionate philosophy of life. By practicing mindfulness, I began to savor each bite and to be truly present during my meals. Mindful eating is about enjoying the moment when we feed our bodies while calming our minds.

Our minds operate at different levels. A large part of our habits, automatism, and reactions happen without our full awareness. This is particularly true for certain eating behaviors, often influenced by our emotions, stress, or past experiences.

I understood that by developing mindfulness, it is possible to take a step back from these automatism. By being more attentive to my sensations, emotions, and real needs, I gradually learned to better manage my food cravings and to regain a more peaceful relationship with food.

The benefits for the body

Applying mindfulness during meals has transformed my relationship with food.

Here’s what I learned:

- Acting on the subconscious through the senses: I began to appreciate the sight, smell, and taste of my dishes, which helped calm my subconscious.
- Mastering my food urges: by releasing negative emotions and being fully present in the act of eating, I learned to control my cravings.
- Eating less: the pleasure of the first bites allowed me to feel full more quickly.
- Eating more slowly and chewing more: this improved my digestion.

Mindfulness or intuitive eating

I also explored intuitive eating, which is based on listening to the body’s needs.

Although different, this approach complements mindfulness. By combining these two methods, I was able to better understand my sensations of hunger and fullness, thus better responding to my body’s needs.

How to eat mindfully?

Here are several tips:

- Turn off screens: eating without distractions allowed me to fully focus on my food.
- Eat slowly: this helped me better connect with my sensations of hunger and fullness.
- Take pleasure: creating beautiful, colorful, and tasty plates made my meals more enjoyable and satisfying.

Exercises for Mindful Eating

In addition to working with a nutrition coach, you can integrate several exercises into your daily routine:

- Drink water in the morning to gently awaken my body.
- Feed my mind with positive thoughts each morning to boost my self-esteem.
- Calm my subconscious through creative activities like writing and reading.
- Do breathing exercises to refocus and regain energy.
- Practice visualization in the evening to relax before sleeping.
- Exercise in the morning on an empty stomach to reconnect my body and mind.

In summary

Adopting mindfulness in my eating has been a revelation. This approach has helped me transform my relationship with food and with myself. I feel more peaceful, more in control of my cravings, and more connected to my body. I recommend mindfulness to anyone seeking a compassionate and sustainable method.

Support, advice, and recipes for a healthy and fulfilling gluten-free diet.