<http://schema.org/articleBody>
"   As a registered dietitian, Ellie Krieger often has her clients conduct a classic meditation exercise that involves slowly eating a raisin. Just one raisin. The goal is to concentrate on the experience of eating it \u2014 enjoying its texture and aroma and then gradually chewing and savoring the taste. When they stop and really focus, Ellie says, &amp;quot;people are always amazed at how much flavor is contained in one tiny fruit.&amp;quot; She believes we all should just chill out a bit and slow down enough to really taste and appreciate our food. And I&amp;#039;ll be the first to admit to eating mindlessly at times, especially when I&amp;#039;m grabbing a quick lunch alone in the kitchen on a work day. It&amp;#039;s so easy to turn on the T.V. or pick up the newspaper (sometimes both) and get absorbed in things other than what I&amp;#039;m eating, that pretty soon the food&amp;#039;s gone. And I really didn&amp;#039;t savor or appreciate it very much. But thoughtless, speedy noshing isn&amp;#039;t satisfying, and it can cause overeating and even digestive problems, Ellie says. So the next time you sit down to a meal, she suggests you try the following exercises, and encourage your family and friends to participate. \u00B0 Say grace. Offering thanks \u2014 to God or whomever you wish to thank \u2014 not only for the delicious food but for the abundance we enjoy, calms you and focuses your mind on the meal you&amp;#039;re about to eat. \u00B0 Consider the food. Instead of grabbing your fork and diving in, take a moment to enjoy the aroma and appearance of the food on your plate. \u00B0 Eat slowly. You don&amp;#039;t have to chew each bite 40 times, Ellie notes. But do savor each bite, chewing slowly. Experience the subtle flavors of the food. \u00B0 Pay attention. Even when you are eating on the go, find a moment to focus mindfully on your eating experience. You&amp;#039;ll feel more satisfied if you concentrate on your food instead of trying to work, read or watch T.V. while you eat. One thing we&amp;#039;ve done at our house is declare the T.V. off limits during family dinners, when Randy, Matthew and I share our day with each other. (OK, except during the World Series, when all bets are off.) It really does make a difference in our family life \u2014 and probably our digestion \u2014 when we can sit down to a relaxing dinner and good conversation. It&amp;#039;s during those quickie meals, when I&amp;#039;m eating alone, that it&amp;#039;s tough be mindful. So I&amp;#039;m going to make a special effort to pay attention to what I&amp;#039;m eating \u2014 and to turn off CNN Headline News \u2014 during my lunch break this week. What will you do this week to eat more mindfully? Please share your thoughts in &amp;quot;Comments.&amp;quot;  \u2014 Kathy Sena "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.womansday.com/life/a40874/am-i-eating-mindfully-not-so-much-6895/>