SETTING COURSE FOR MINDFUL EATING

Collaboration with la Boulangerie St-Méthode

Mindful eating is a compassionate approach that can improve our relationship with food as well as physical and mental wellbeing. It is also known as intuitive eating. Developed by two Americans, Evelyn Tribole and Elyse Resch, this approach supports learning and developing a healthy relationship with food. It also focuses on self-acceptance and listening to hunger and fullness cues.

Mindful or intuitive eating is based on 10 principles, supported by scientific evidence:

1. Reject the diet mentality that creates false hope
2. Honour your hunger when it is moderate
3. Give yourself unconditional permission to eat
4. Stop labelling foods as “good” or “bad”
5. Respect your feeling of fullness to know when to stop eating
6. Discover satisfaction and pleasure in eating
7. Cope with emotions without using food
8. Respect your body as it is in the present moment
9. Be physically active for pleasure, not for weight loss
10. Honour your health and taste buds by choosing foods you enjoy

Mindful eating has its roots in mindfulness meditation. Its purpose is to help us become aware of our eating habits by listening to our physical and emotional cues, without judgement. This awareness can help change eating behaviours, encourage more nutritious choices and improve the overall eating experience.

For example, upon waking, put yourself in a mindful state by taking time to expose yourself to daylight and preparing a hot drink to savour slowly. Your senses will also be awakened by St-Méthode bread gently toasting. The comforting aroma of toasted bread is soothing and reassuring. This morning pause, however brief, breaks the frantic pace of rushed mornings.

How to eat mindfully

To eat mindfully, it’s important to savour each bite while listening to bodily sensations, in order to rediscover the pleasure of eating, better regulate appetite and reduce stress around food. A few simple tips:

1. Eat without distractions (e.g. phone, television)
2. Pay attention to taste, texture and aroma
3. Observe how your body feels after a meal
4. Eat slowly and take breaks
5. Chew well to savour each food

Freeing yourself from guilt and strict rules

Studies suggest that mindful eating can promote psychological wellbeing and body satisfaction. This approach encourages listening to bodily signals rather than following external rules, such as finishing your plate whether you’re still hungry or not. By helping us reconnect with internal cues, mindful eating can transform our relationship with food.

In short, mindful eating represents a key paradigm shift, from control and rigid rules to listening, respect and self-compassion. By reconnecting with hunger, fullness and pleasure cues, this approach fosters a calmer relationship with food, free from guilt, while supporting both physical and psychological wellbeing.

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