Kate Cornell was diagnosed with type 2 diabetes in June of 2005. Since then, she has controlled diabetes through dietary changes, exercise, and, more recently, metformin. She shares her experiences and lessons learned here and on her blog, Kate's Sweet Success, which was named as one of the top diabetes blogs for 2015 by Healthline.com.
How we eat can be just as important as what we eat. These days, we’re fond of eating in front of the TV, while driving or quickly inhaling something on our way to somewhere else. Rarely do we eat in a mindful way. This leads to overeating, which isn’t good for anyone, especially those of us with type 2 diabetes. Maybe we should be practicing mindful eating.
What is mindful eating? Megrette Fletcher, MEd, RD, CDE and co-founder of The Center for Mindful Eating says, “mindful eating is eating with intention and attention. Intention is to address hunger and cravings, and attention is being aware of how food tastes and our change [in] hunger and fullness." This article explains what mindful eating is and gives great tips on how to be more mindful when we eat.
Here are some tips from the article on how we can begin to eat in a mindful way:
• Set your kitchen timer to 20 minutes, and take that time to eat a normal-sized meal.
• Try eating with your non-dominant hand; if you're a righty, hold your fork in your left hand when lifting food to your mouth.
• Use chopsticks if you don't normally use them.
• Eat silently for five minutes, thinking about what it took to produce that meal, from the sun's rays to the farmer to the grocer to the cook.
• Take small bites and chew well.
• Before opening the fridge or cabinet, take a breath and ask yourself, "Am I really hungry?" Do something else, like reading or going on a short walk.
I know that I can certainly do better at paying attention to what I’m eating and how. Can you?