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TopTips for Eating with Awareness
“We are indeed much more than what we eat,
but what we eat can nevertheless to be much
more than what we are.� – Adelle Davis
Taking time for the eating experience can
help us to reduce cravings, control our
portion sizes, and enhance our
interconnectedness with the flow of people,
animals, and nature that contributed to the
food to our plate. Here are some tips to
enhance your eating experience to make it
more deep and healing:

http://www.youtube.com/watch?v=c8-
8jkrkCc0&feature=player_embedded

Eat in a setting where you feel relaxed. If
you are eating in the car, in front of a
computer doing work, or on the phone, you
are not able to give full attention to
eating, and, as a result, you may tend to
eat more or
eat foods that are not healing. If you are
feeling emotional and are tending towards
eating, see if you can first acknowledge and
express your emotions rather than eating
them. These practices will all help with the
digestive process – helping you to get the
most out of food
Eat a palette of colors. Many people eat a
“brown, yellow, and white diet�. Instead of
lackluster, bland eating, try to sample all
the colors of food, including red, orange,
yellow, green, and purple, to ensure that
you get enough of the important
phytochemicals that have health benefits.
Red: Red apples, beets, red cabbage,
cherries, cranberries, pink grapefruit, red
grapes, red peppers, pomegranates, red
potatoes, radishes, raspberries, rhubarb,
strawberries, tomatoes, watermelon
Orange: Apricots, butternut squash,
cantaloupe, carrots, mangoes, nectarines,
oranges, papayas, peaches, persimmons,
pumpkin, tangerines
Yellow-Green: Green apples, artichokes ,
asparagus, avocados, green beans, broccoli,
Brussels sprouts, green cabbage, cucumbers,
green grapes, honeydew melon, kiwi, lettuce,
lemons, limes, green onions, peas,
green pepper, spinach, zucchini
Blue-Purple: Purple kale, purple cabbage,
purple potatoes, eggplant, purple grapes,
blueberries, blackberries, boysenberries,
marionberries, raisins, figs, plums
Eat with others. Eating is a communal event,
a social occasion. The act of sharing food
with others can be enriching for everyone
involved and may help you with focusing on
the people than on the amount of food eaten.
Sample a variety of flavors. When we don’t
eat all of the variety of flavors at a meal
– salty, sweet, bitter, pungent, and savory
– we may come away from the meal feeling
like we are “missing something,� and
ultimately, food cravings can result. By
getting small amounts of all the flavors of
food, a practice common in other cultures
such as in Asia, we may feel more fulfilled
and desire less food after a meal.
Chew thoroughly. The process of digestion
begins in the mouth where enzymes are
secreted in saliva to break down food. If we
do not properly chew and make our food
morsels smaller, we may be subject to
indigestion and other digestive problems.
The act of eating allows us to be mindful,
and in the moment, of our exchange of energy
with foods.

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yummy words! thanks! love those rainbow color foods!! live~life!!

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