mindless eating Archives - Diet Free Radiant Me | Intuitive Eating | Emotional Eating

Ditch the Distractions—The Downside to Distracted Eating

Do you find yourself scarfing down breakfast on your drive to work, or sitting down in front of the TV to enjoy your dinner?

If the answer is yes—you’re probably a victim of distracted eating! With the hustle and bustle of our everyday lives, it can seem nearly impossible to sit down in silence with no distractions for a proper meal.

However, there have been several studies looking at the impacts of distracted eating. From overeating to not remembering what and how much you ate—the consequences to what seems insignificant can be serious.

To help ditch the distractions, it’s time to look toward mindfulness.

What Distracted Eating Looks Like

Engaging in distracted eating is the norm of our society today.

Do any of these circumstances sound familiar?

Eating breakfast in the car on the way to work
Eating lunch while seated in your cubical or desk
Scrolling through your phone while eating your mid-day snack
Watching a television show or movie during dinner time

These are all prime examples of what is known as “distracted eating”.

I myself have fallen into the trap of distracted eating…I’ll share this story on my Live Training today. Access it HERE or HERE at 12:15 pm EST.

Definition of Distracted Eating

The “intentional consumption of a meal while engaged in a secondary activity to the extent that the significance or memory of the meal is diminished or forgotten completely.” (Reference: https://faseb.onlinelibrary.wiley.com)

With the hustle and bustle and fast paced environment many of us live in—taking time to sit down and properly enjoy a meal is often thrown to the wayside. And, our society praises busyness, hustle culture and being “productive” at all hours of the day no matter what. Even when people seem to have time in their routine for a proper meal—the distractions still seem to pop up like scrolling through Instagram or Facebook or watching TV.

What the Studies Show

Many studies have looked at the impact of eating while distracted. The concluding results are as follows.

Those who eat distracted are more likely to…

Eat faster, and more food than intended.
Can’t remember what or how much you ate.
Snack on more foods later on or plate more food than you’d usually eat.
Feel significantly less full at the end of a meal.

These kinds of results make total sense because along with your hunger and fullness cues—attention and memory also play a role in the eating experience.

Your memory of what you ate and how much you ate will likely be impacted if you are eating while distracted. This usually results in eating more at your next meal or snacking because you have left your previous meal unsatisfied.

Although eating while distracted could mean overeating and feeling less satisfied after a meal—it also takes away from the enjoyment and pleasure the eating experience usually brings.

It’s time to ditch the distractions and focus on the meal in front of you. And while I get that eating without any distraction is possibly impractical—it’s all about taking baby steps in the right direction.

Tips to Reduce Distracted Eating

(1) Put your phone or computer in another room while you’re eating.

(2) If engaging in conversation, put your fork down periodically as a reminder to focus on the food in your mouth.

(3) Eat your meals at a table versus in the den or at your desk.

(4) Plan time for your meals—this will ensure you have plenty of time to enjoy the eating experience.

(5) Check in with your hunger and fullness throughout the meal to minimize autopilot eating.

How will you reduce distraction at your next meal? Let me know in the comments below!

3 Tips to Leaving the Clean the Plate Club Behind

Picture this, you’re sitting at the dinner table with your whole family after spending the last hour cooking a meal. The meal has just started; however, you have only taken a few bites and you are already starting to feel full. You look around the table and everyone else is still eagerly digging into their food. You put your fork down and realize you are already at the point of comfortable fullness. You begin to feel a little guilty about spending all that time cooking to only eat a few forkfuls of the meal, so you continue you eat until you reach uncomfortable fullness.

Or, you are enjoying your meal, you get to a point of feeling comfortable, but you don’t want to leave any food over because you believe it’s wrong to waste food and/or money.

Many people have experienced that guilt or peer pressure that makes them clean their plate. As a child you might have heard the familiar line, “Clean your plate, there are children that are starving.” This mindset can lead to overeating and ultimately leave you feeling unwell and still guilty, for a different reason.

This mindset of “clean plate club” directly goes against the Intuitive Eating journey. You are ignoring your natural hunger and fullness cues. While in the scenario above, the person tried to tune into their fullness cues, they ultimately ignored them to clean their plate.

There are some tips and tricks that you can try to leave the clean plate club behind. Here are my top 3:

1. Eat Slowly

Slow down the pace of your eating so you can achieve pleasure in every bite. Try not to rush through your meal, instead savor the food in front of you. When you have full satisfaction, it’s easier to stop when you sense you have had enough. Put your fork down between bites to allow yourself the time to check in with your hunger and fullness cues.

2. Consider Leftovers

Promise yourself that you will pack up whatever you leave over (even if it’s a small amount) so you can eat it tomorrow. You will then enjoy this wonderful meal again. Sometimes leftovers can be just as good, if not better, than the original meal. You can even try reworking your leftovers into a completely new meal, get creative in the kitchen.

3.Reflect on your meal.

Once you have completed your meal, take some time to reflect. Did you reach a level of comfortable fullness? Did you pass the level of comfortable fullness and now feel uncomfortable? Asking these questions will surely help you respect your fullness regardless if there’s food left on the plate or not.

Say no to the clean plate club and instead focus inward on how you are feeling. There are so many reasons to honor your fullness and your Intuitive Eating journey.

Want to learn all about the origin of the “clean the plate club”? It’s actually fascinating. Join me today at 12:15 pm EST for a live training HERE or HERE

3 Ways to Create A Home Environment to Support Intuitive Eating

Among some of the challenge’s clients express as they move along on their Intuitive Eating journey is creating a home environment that encourages mindful eating. Many homes are set up in a way that promotes easy access to food, prompting mindless eating and snacking.

External Cues that Trigger Mindless Eating

Look around your house. What do you have at arm’s reach that you find yourself mindlessly snacking from?

Cookie jar on the counter?

Dish of nuts on the living room coffee table?

Cereal boxes lined up on the counter?

Growing up, my mom always had a dish of nuts on the living room coffee table. Come to think of it, she still does. And my grandmother always had a candy dish on her living room table. I guess that’s where my mom got it from. I always used to think that this is the “proper” way to set up a home.

The only problem with this is that it encourages “refuse-not” unconscious eating. What does this mean? Let’s explore.

Refuse-Not Unconscious Eating

The “refuse-not” unconscious eating style is just as it sounds. You eat what you see regardless of whether you are hungry or not.

Consider a work meeting. You and your colleagues are sitting around the conference room table and centered in the middle are plates of mini danishes and cookies. As the meeting is going on, you reach for a danish, and then a cookie and then another etc. You don’t even consciously realize you are doing it. Until you do.

The same thing can happen at home. You walk in the house and into the kitchen. Your daughter had started to eat a muffin, but left some over on the kitchen table. As you open the mail, you start nibbling on the muffin. When it’s gone, and you’ve finished reading the mail, you realize you just ate the muffin, mindlessly.

Mindful Eating as Part of the Intuitive Eating Journey

Mindful Eating and Intuitive Eating are different. Yet, mindful eating is a part of the Intuitive Eating journey.

Here are 3 tips to set up a mindful home environment:

Put All Foods in their Designated Places

While you may not literally have a cookie jar on the counter, look around your kitchen and home and see where you have food “hanging out”. Then make a plan to put all foods away in the cabinet. This will cut down on the mindless picking and snacking. And when you’re hungry for a fuel snack (or even a fun snack), you know where to go.

Remember, it’s not about the food. It’s about the how of eating.

Store Leftovers in Opaque Containers

I always advise my clients to store their leftovers in opaque containers. Why? If those leftovers are in clear containers front and center of the fridge, you may feel tempted to “take another forkful” as you remember how yummy it was at dinner. Therefore, once you’ve enjoyed the food mindfully at dinner, go ahead and store them away in opaque containers towards the back of the fridge, and know that they will be there for you tomorrow to enjoy.

Here’s something to think about. If you eat when you are not hungry, you don’t have as much pleasure from the food as when you do when you are comfortably hungry.

Create an Inviting Eating Space

I have a client who would eat her meals at the kitchen table in between piles of newspapers and mail of the day. This led to lots of distracted and mindless eating for her.

While you may not have a formal dining room table, you likely have a table somewhere in your home that you sit down to meals at. Take the time to reserve this eating space for only eating, and not doing work or piling the days mail. A cluttered space takes away from eating enjoyment and creates a distracted eating environment.

The Intuitive Eating journey is all about listening to your body. There are things that can disrupt that attunement process. Creating a home environment that supports your journey is an important step you can take and is key to success.

3 Ways to Create A Positive Eating Environment at Work

With our perpetually busy schedules, it can be impossible to carve out some time to enjoy a nice meal. Often mealtime is sandwiched between meetings or may even be during a meeting. It used to be that when I was at work, I ate at my desk and returned emails and phone calls in between bites of my lunch. This ultimately worked against me.

I found that I wasn’t taking the time to appreciate what I was eating. My meal became a background activity while I did more work. I didn’t take the time to listen to what my body’s hunger and fullness cues were, I was just mindlessly eating what was in front of me.

When I realized that this is what I was doing, I knew that I needed to make a change. Every day I carved out 20-30 minutes in my schedule for lunch. During this time, I walked away from the desk and sat at my kitchen table to eat lunch so I can focus on the food I was eating. Only then was I able to appreciate my meal and listen to my body’s fullness cues.

Creating a positive eating environment does not have to be a burden. When work is busy, taking an extra twenty minutes to eat can seem impossible, but it doesn’t have to be. Those 20 minutes should be a time to refocus yourself and can be a much-needed break from work. You can pack lunch ahead of time, as not to waste time waiting for your food to be prepared. Then, take the time you need to eat your meal and decompress.

Here are 3 ways you can create a positive eating environment

Step Away from the Desk

Most people are now working from home during the COVID-19 pandemic. Whether this is the case for you, or you are still going into the office, do your best to step away from the desk to eat. If not, it’s all too easy to just turn to the computer monitor and keep working through your lunch break. Find a nice bench outside or a table in the kitchen and have a sit-down meal. Create an eating space separate from work.

Turn off All Distractions

When you’re away from your desk, treat it as a true break from all work distractions. Don’t check email or text. Do your best to turn off those distractions and focus entirely on the meal in front of you. Any work issues will surely be there when you return to your desk.

Don’t Talk Shop

If you decide to eat out with a coworker, commit to not talking about work. You have left your workspace and deserve a nice refrain from all the stress involved there. Refocus the conversation to something positive.

I realize these tips are probably things you’ve heard before. But the question is…are you consistently doing them?

It’s often NOT a lack of knowledge that trips people up. It’s LACK OF CONSISTENT BEHAVIOR.

So, which tip above will you commit to this week? Let me know in the comments below.

4 Triggers to a Challenging Food Day (and Strategies to Try)

You’ve been traveling along your intuitive eating journey and making progress. You remember that it’s not about perfection, instead it’s about learning and growing. You have done great work in rejecting the diet mentality and recognizing the diet culture messages that swarm all around you.

So why does food feel so difficult today? Why are you feeling blah in your body today?

The answer might very well lie in one of 4 triggers that I see often when working with clients.

Mindless eating

Do you find yourself eating without full attention to what or how much you are eating? This is mindless eating. You may go through your day not even realizing that you picked on the cake on the counter, ate from the chocolate bowl on your bosses’ desk, or popped several grapes in your mouth each time you passed through the kitchen.

When you engage in mindless eating, you are not eating to satisfy a physical hunger and at some point, you feel it in your body. Perhaps you feel sluggish, bloated, or tired. Then you blame the food and vow to be “good” the rest of the day (or tomorrow!).

Strategy to try: Call yourself out each time you find yourself engaging in mindless eating. Bring yourself back into the present moment and name the behavior. You will find, over time, that you are no longer mindlessly eating.

Distracted eating

Watching TV while you eat dinner? So many people do. This, however, is distracted eating and it prevents you from appreciating your meal, tuning in to your fullness signals and having full satisfaction.

You might tell me that eating while watching TV slows down your eating, and maybe it does. But it is still distracted eating and your body views distraction as stress which triggers the fight or flight response which effects your digestion and absorption of nutrients.

Looking at your cell phone, eating at your desk while working, reading or sending texts, and reading the newspaper, a book or the mail is also distracted eating.

Strategy to try: Make a commitment to yourself that you will not watch TV during dinner. If your spouse wants the TV on, calmly explain to him/her why it’s important to you that the TV be off. Do not bring your phone to the table, and save the reading for after dinner.

Lack of planning

I’ve said many times on my blog, in my videos and in Facebook Lives that planning is not dieting. That is, if you can roll with the punches and be flexible. If planning meals means you put pressure on yourself to “follow” the plan and if you “can’t”you break out in a sweat, then we should talk. That’s still dieting.

Without proper meal planning, you run the risk of grabbing food on the go, popping through the drive through, or maybe even skipping dinner and mindlessly snacking instead.

To me, as a busy working mom, I have to plan meals or my family (and me) won’t have food at the ready. So, think ahead to your week and what you might want to eat for dinners. Make a shopping list so you have the necessary ingredients on hand. Write out your plan if it helps and prep ahead as much as possible.

My freezer is really my best friend. I often cook extra and freeze for a future meal. I always think tonight about what I want to have tomorrow night so that when I get home from work (or my kids get home from school and I’m working late) there is a dinner ready to go.

Strategy to try: Plan a few dinners for the week ahead of time, go shopping to have the ingredients in the house and give thought to what you can prep ahead of time.

Emotional eating

You are human which means you have emotions! And yes, sometimes, you might consciously acknowledge that you’re feeling sad (fill in any emotion here) and a bowl of ice cream would really help you to feel better.

This in my opinion, is not of issue.

But when the first and only way you cope with difficult emotions is to turn to food, then this is an unhealthy behavior that needs to be addressed.

If you are having a challenging food day, give thought if perhaps you are using food to numb, sedate and distract you from some underlying emotions that you’d rather not feel.

Strategy to try: Seek support to help you identify your emotional eating triggers and learn how to customize your strategies to best cope with the emotions without turning to food. For more info on overcoming emotional eating, check this out!

As you look over the above triggers to a challenging food day, which do you resonate with most? Let me know below!

4 Intuitive Eating Strategies for Summer Vacation

Summer is my favorite time of year. But for many women I speak to, the thought of summer vacation brings them anxiety and stress about how family trips, outings and days at the beach will affect their intuitive eating journey.

Do you feel the same?

These feelings creep up because of your past (or lingering) diet mentality. You’ve always dieted before vacation so that you can “splurge” while on vacation. Then you come home only to feel guilty about “blowing it again”.

This behavior starts the diet rollercoaster all over again.

Let’s make sure the diet mentality stays quiet as you plan ahead for the most rewarding intuitive summer yet.

Here are 4 strategies to help you navigate your intuitive eating journey during your summer get-away.

1. Shut down your inner critic: You know that voice that I’m talking about. The one that is telling you that you have to lose 10 pounds before you put on a swimsuit. If you listen to this voice, she will push you back into diet mentality and onto the latest quick fix, which will keep you riding the dieting roller coaster.

What to do: when your inner critic starts speaking, pause, acknowledge her presence, thank her for trying to protect you but let her know that you no longer need protection. You are doing just fine and shoo her away….

….and then go shopping for new bathing suits that make you feel like a million bucks!

2. Stay tuned in and aware: Mindless snacking is easy to do while vacationing if you are not staying present. There is often less structure to the day, no routine and you may find yourself grazing instead of eating a meal. This is easy to do if you are lying on the beach with friends passing around snacks or walking the streets and trying the local fare.

What to do: Make a commitment to yourself to stay fully present, pay attention and have an awareness of whether you’re hungry or not before you dig into the snacks.

3. Be prepared to honor your hunger. Whether you are sitting at the pool, lying on the beach, in an amusement park or on a full day tour, you are going to get hungry at some point. If you aren’t prepared and you get over hungry, then it’ll be more difficult to make choices that honor your health when you finally get to your next meal.

What to do: Be prepared and have snacks with you so you don’t have to wing it. Remember, one of the principles of intuitive eating is to honor your hunger. If you wait too long, you tend to not choose the most healthful choices and you will likely eat beyond comfortable fullness, which never feels good!

4. Give yourself unconditional permission to eat. It’s very common for a recovering dieter to fall back into the mindset of “it’s vacation, I’ll get back on my plan when I get home.” This is very damaging and can undo many months of hard work on your intuitive eating journey. I recognize that some vacation resorts are all-inclusive which means that all the food and beverages (including alcohol) is included in what you’re paying for the hotel. It’s very tempting to just eat and eat and eat to “get your money’s worth”.

What to do: By giving yourself unconditional permission to eat when you’re hungry, you will be less tempted to eat beyond comfortable fullness because you know you can eat this food again, whether it’s later that day, the next day or next week. It’s when you think this is your last opportunity to eat this food that not respecting your fullness is more challenging.

We all need a vacation and time away from our everyday work and chores. This is a time to strengthen your intuitive eating journey. You can do it!

If you’re ready to get individualized help on your intuitive eating journey, just go to www.TalkWithBonnie.com and schedule a complementary call with me.

You Are Worthy of a Sit-Down Meal

I have a question for you… When it’s time to eat, do you put your food on your plate and sit down to eat, or do you stand at the counter and pick at the food until you’ve had enough?

I’ve had a number of clients tell me they are not worthy of a sit down meal. They do not think they deserve to enjoy their meal in a pleasant environment, free of distractions.

Let’s take a look back to your past and figure out where this belief might have originated.

Is it something you saw mom or grandmother doing?

Is it something you were lead to believe by someone you trusted?

Were you ever told that you “shouldn’t” be eating because you are “fat”?

While it’s important to understand the origin of this belief, please know this…

You deserve to eat, every meal of the day, every day. And, you deserve to sit down and enjoy your meal and savor each bite.

Plating Your Meals Throughout the Day

You may say that you have no time to plate your meals, that you are busy, constantly on-the-go and it’s just easier to grab when you can, or just graze throughout the day. I get being busy, but it’s all about priorities. You CAN restructure your day to include meal time. This means you sit at the table with a plate of food and enjoy it in good company.

Let’s start with Breakfast:

Instead of eating breakfast in the car, wake up a few minutes earlier and plan to sit at the kitchen table to enjoy your breakfast. To make this even easier, prepare what you can the night before so you have less steps to do in the morning.

Then there’s Lunch:

Instead of eating lunch at your desk, schedule 30 minutes into your schedule to leave your office to eat lunch. Maybe there’s a break room at work, a local park with picnic tables, or on the occasion, a nearby restaurant you can eat at. Your meal times can be a good time to reflect and really tune into what your body is telling you.

No More Dinner Grazing:

Believe that you are worthy of eating a well-balanced dinner, sitting at your table. Make it a point to finish cooking, plate your food and sit down.

Put a nice tablecloth on your dining table and use a nice china plate instead of a paper plate.

Savor every bite. Really tune into the taste, texture and flavor of the food you are eating. Be fully present.By actively savoring each bite, you will find yourself more satisfied with your meal rather than when you pick at food mindlessly.

Plating and sitting down to your meals throughout the day will help you feel more satisfied and you won’t find yourself searching for food during the day and night.

If you truly have trouble with this, dive deeper to uncover your limiting beliefs around your worthiness to eat. If you need help, just reach out to me at Bonnie@DietFreeRadiantMe.com

Read This if You are an Emotional Eater

There is nothing wrong with foods being a source of pleasure. In fact, the more positive your relationship with food, the better you will feel about your eating habits.

But, there is a fine line between a positive food relationship and using food as comfort.

The notion of seeking “comfort” from certain foods can lead to problems with your relationship with food. If you are eating something to gain a sense of comfort, this begins to connect your eating to emotions instead of satiety.

There is a difference between eating a food you love because you are enjoying the taste of it or the ceremony for which the food represents, and eating to soothe emotions.

If you eat to feed your emotions, then you may be an emotional eater.

Let’s take a look at the cycle of emotional eating:

Your emotional trigger might be stress or even lonliness, which can lead to overeating and bingeing. You might be looking for “something” to fill a void that you seem to have in your life. That food may give you relief in the moment, but shame, guilt and body bashing can quickly follow.

This can become a vicious cycle, leaving you with a poor body image, negative self-image and those same emotions you started with.

When you eat for comfort, you are likely looking to avoid feeling whatever feelings you are experiencing. Because let’s face it, feeling feelings is hard! You hope that food will solve whatever problem you are having, but you know what? Food will not solve the problem. Once you stop eating, the root of your problems will still be there. And on top of that, you likely feel bloated, tired and physically uncomfortable.

The best way to deal with your emotions is to look at the root of the problem, instead of turning to food.

Use food as fuel rather than therapy.

This is not to say you can’t eat the foods you previously considered to be “comfort foods”. Instead, simply redefine their place in your eating plan, and make them a part of your healthy lifestyle, not a part of your mental well-being.

Would you like to delve further into your emotional eating?

Join me for Facebook Live in my Private Facebook Community on Thursday October 6^th at 8 pm Eastern where I will coach you through your biggest emotional eating and body image challenges.

No Facebook? No Worries!

Sign up HERE for a FREE TRAINING on October 13th

Topic: A Simple (and Delicious) Way to End Emotional Eating

PS: Even if you attend our Facebook Live, I recommend you still register for the Free Training.

Do You Plate Your Meals?

Think about this: When it’s time to eat, do you put your food on your plate and sit down and eat a full meal, or do you stand at the counter and pick at different foods until you feel you’re satisfied?

If you associate more with the latter question, you are not alone.

I have had a number of clients come to me feeling they are not worthy of a full meal. Because of their weight, they do not think they deserve to really enjoy their meal and eat in a pleasant environment, free of distractions.

This is just not true. Let’s take a look back to your past and figure out where this habit started.

Is it something you saw family members engaging in?

Is it something you were lead to believe by someone you trusted?

Do you think you are undeserving of a good meal because of what you weight?

No matter where this habit was formed, there is something you should realize. You deserve a proper meal, every meal of the day, every day. You deserve to sit down and enjoy your meal and savor each bite.

Plating Your Meals Throughout the Day

Many of my clients use the excuse of always being on-the-go or busy at work as their reason for not plating each meal, but that doesn’t have to be the case.

Even if you’re not at home, you can still have a good meal.

Instead of eating breakfast in the car, wake up a few minutes early and sit at the table to enjoy your breakfast. Those few extra minutes will make a big difference in the way your body feels.

Instead of eating lunch in the car or at your desk, find a table nearby to sit and enjoy yourself. You can do this by going to a restaurant for lunch, going to your office cafeteria, or sitting on a park bench. Your meal times can be a good time to reflect and really tune into what your body is telling you.

Plating Your Meal at Dinner

Here are a few simple ways you can start working on plating your meals and sitting down for dinner:

Treat yourself to a well-balanced, proper dinner at your own table. Make it a point to finish cooking, plate your food and sit down at the table.

Put a nice table cloth on your dining table. This will make your environment more enjoyable.

Use a nice plate instead of a paper plate. Again, this will enhance the environment of your meal.

Savor your meal. By actively savoring each bite, you will find yourself more satisfied with your meal rather than when you pick at food mindlessly.

Plating and sitting down to most of your meals throughout the day will help you feel more satisfied and you won’t find yourself reaching for a snack an hour later. You will also become more relaxed as you can use that time to reflect on how your body feels and clear your mind.

Your Turn to Take Action: For dinner tonight, make it a point to plate your meal. Let me know how your experience was in the comments below. I would love to hear from you!

If you are interested in starting on the intuitive eating journey, you can contact me here.

3 Tips to Increase Mindfulness in Your Kitchen and Home

Big news! My son and daughter-in-law had a baby boy! That’s my second grandchild (both boys) and I am super excited. He came into this world a bit earlier than expected and took us all by surprise. But he and mom are doing well and we couldn’t be happier!

We celebrated my new grandson’s homecoming from the hospital with a celebration in my home on Friday evening. I had less than 48 hours to plan this big event so I went into overdrive. My husband and I immediately started making lists of what we needed to buy. Cake, fruit, drinks etc…..

The party was terrific. Happy times and cherished memories with family and friends.

After the party, I looked around. Wow, I had SO much food left over. As usual, I overbought, thinking I wouldn’t have enough. This is where the challenge began.

In order to continue my mindful eating practices, it’s important to set up my environment for success. If I was to leave all the cake and pastries on my kitchen counter, then it would be very tempting every time I passed in and out of the kitchen. So, I packed everything up in storage bags, labeled it and carefully put it in the freezer with the intention that I will take it out the next time I have company over. In response to my children’s request, I did leave out some of grandma’s blondies:)

I believe it’s important to be realistic. As an intuitive and mindful eater, you know that you eat when hungry and not because it’s “just there in front of you”. But, there are times when even the most intuitive and mindful of eaters will dip into the cookie jar – well – just because.

In order to minimize this mindless eating, it is important to set your home up for success.

Here are 3 tips that I do in my home that you can start doing right now:

Put all food away in the cabinets. Keep your counters clear. Out of sight, out of mind.
Immediately freeze leftovers and label it for the next meal you plan to eat it.
Keep all food in the kitchen. Avoid having candy dishes filled with nuts and jelly beans on the living room cocktail table for when someone comes to visit. When that time comes, you can always put the candy dish out.

There is no perfection in intuitive eating. But, you can help your journey along by setting up your home for success.

Your turn to take action: What steps will you take to minimize mindless eating in your home environment?

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