Categories: Meal

How to Eat Mindfully When Doing Everything From Home?



Work from home may have become the “new normal” over the last couple of years, but for those of us working remotely, it’s been a way of life for a long time. There are pros and cons to it, like with everything else, but one of the biggest concerns can be the apparent lack of work-life balance. Unless we have strong boundaries in place, working from home/remotely can cause our schedule to be negatively affected.

In today’s post, we’ll look at one area that is especially prone to being affected – nutrition. Have you ever struggled to find the time to eat when juggling work commitments, family duties, and personal responsibilities? Maybe your mealtimes are nothing but mindless eating while looking at the computer, as you try to finish whatever food is on your plate. When your mind is distracted and instead focused on multiple activities, eating becomes a chore.

If the above sounds like you, don’t fret, as you’re not alone. Overwhelm and stress related illnesses have almost become the way of life. It has become such an integral part of our lives that we hardly notice it anymore. The result is long term distress manifesting as weight gain, hormonal disturbances, lack of sleep amongst a ton of other illnesses. If that wasn’t bad enough, as women, we’re statistically more prone to suffer from constant stress that wrecks our system for good.

Before we look into mindful nutrition, let us explore the concept of mindfulness as a whole.

What is mindfulness?

Simply put, mindfulness is about presence. It’s the ability to simply be in the present moment, observing your thoughts and the world outside without judgement and attachment. Its about understanding that things just are, and not necessarily always in need of fixing or solving. Its both an art and a skill, one that requires you to shift your focus from ‘letting go’ to ‘letting things be’.

Mindfulness has nothing to do with striving or finding solutions to an apparent problem. It’s the ability to observe all the unease that you’re feeling without identifying with it or reaching for distractions to cope with the difficult emotions that come up. Needless to say, its not the easiest thing to do.

How are mindfulness and nutrition connected?

Mindfulness is a practice that’s not limited to when you’re sitting on a meditation cushion. It’s a practice that can be put to good use in every life situation. Mindful nutrition is all about being present when you’re eating. You tune in to yourself and savor every bite and observe how you feel. But its not as difficult as it may seem.

Mindfulness is not about eating a specified amount of food, counting calories or macros. Its about really tuning in to your body’s signals, learning to recognize them and knowing when to stop eating.

Here’s a list of our top tips to stay present and eat mindfully when your attention is being pulled in multiple directions.

Tip #1 Create a dedicated space for eating

That means no more eating sitting on your desk chair, with constant reminders of things that need to be done all around you. Creating a dedicated space for eating will not only make it easier for you to tune in to yourself, but it’ll also train your mind to focus on eating and nothing else.

Tip #2 Create and stick to regular mealtimes

Sticking to regular mealtimes will not only make you more disciplined about your health, but it’ll also honor your circadian rhythm allowing you to be in harmony with the world around you. Schedule and block time on a calendar or scheduling app. If you’re someone who likes to-do lists or time blocking, use them to your advantage.

Tip #3 Remove all distractions

Along with eating at fixed times at a dedicated space, its also important to remove all distractions from the beginning. Follow a ‘no phone’ policy during mealtimes, and the same goes for Netflix, or distracting social situations. The trick is to eat in peace, in a quiet place.

Tip #4 Know your food

Get really involved in the process of cooking and eating. Research on where your food is being sourced from and how far they’re traveling before ending up on your plate. Choose seasonal foods, organically grown and sourced locally. Research ways of cooking that retain maximum nutrients and eat foods that you like eating.

Tip #5 Pay attention to the hunger and fullness scale

Before every meal take some time to check in to see how hungry you really are. Are you already quite full? Rating your hunger and fullness signals on a scale of 0-10 creates a massive difference on the quality of your mealtime. Keep checking in with yourself and assigning a number till you’re done eating.

Remember to eat slow. Its takes a while for your digestive system to convey to your brain that you’re full. Eating really slow will help avoid overeating.

Sample of Meal Plan

Tip #5 Meal prep in advance

Planning is key when it comes to mindful nutrition. By the time you’re reaching out for comfort foods that are processed and refined, its already too late. Start prepping your meals in batches instead. That way you’ll always have healthy meals at hand leading to less decision fatigue and more intuitive eating.

Tip #6 Stock up with healthy snacks

Just like you should never go grocery shopping hungry, you should stock your kitchen up with healthy snacks. We’re removing all last-minute decisions and replacing it with the inner knowing that we have healthy food at hand for when we need it.

Make mindfulness a part of your life

If you feel resistance about implementing mindful nutrition practices, spend some time sitting with that feeling. Ask yourself why you’re feeling the resistance in the first place. Journal your thoughts and evaluate the cost of not eating mindfully. What are you giving up on by continuing to make space in your life for mindless eating?

Meditate, breathe mindfully, and practice presence throughout the day.

Some final words of encouragement

If mindfulness seems too difficult to implement at the moment, it’ll get easier with time. It’s a matter of unlearning old habits and replacing them with new, more helpful habits. If its too difficult for you to do alone, seek professional help. Someone trained in mindful nutrition will be able to guide you seamlessly on your journey.

Did you know our coaching programs are rooted in mindfulness and wellness practices? We don’t focus only on weight loss or nutrition, but on all areas of your life to create a healthy, happy, and whole you! We are now accepting applicants for our WeTransform Program!