December's Wellness Wednesday

During this month's Wellness Wednesday, Chelsey Jackson, RD, LD, had an engaging and practical conversation about mindful eating, a simple yet powerful approach to reconnecting with food, hunger, and the body.

Watch the Session by Clicking Here

For those who were unable to attend, here are some of the key takeaways from the session.

What Is Mindful Eating?

Mindful eating means eating with awareness and intention. Instead of eating on autopilot, it encourages slowing down and paying attention to the full experience of eating,  including taste, texture, smell, and how food makes your body feel.

Chelsey shared that we make over 200 food-related decisions each day, most without conscious thought. Mindful eating helps bring awareness back into those moments, allowing food choices to support both physical and emotional well-being better better.

Why So Many of Us Feel Disconnected from Food:

Modern life encourages multitasking, even during meals. Eating while watching television, scrolling on phones, or rushing through meals can make it harder to recognize hunger and fullness cues.

Diet culture can also interfere. Restrictive diets often teach people to ignore internal hunger cues and focus solely on outcomes such as weight or lab values. Chelsey explained that this approach is rarely sustainable and can increase feelings of guilt and loss of control around food.

Mindful eating is not about restriction or perfection. Instead, it supports:

• Reduced stress and emotional eating

• Improved digestion

• Better blood sugar balance

• A calmer nervous system

• A more peaceful relationship with food and body

By slowing down, the body shifts into a rest-and-digest state, allowing it to better recognize fullness and use nutrients more effectively.

Listening to Hunger and Fullness

Chelsey introduced a hunger and fullness scale as a helpful tool for checking in with the body before and after meals. The goal is to begin eating when gently hungry and stop when comfortably satisfied and not overly full.

Internal hunger cues can include low energy, irritability, stomach sensations, or difficulty concentrating. Stress, constant dieting, caffeine, and ultra-processed foods can all make these signals harder to notice, which is why mindful awareness is so important.

The 8 Steps to Mindful Eating

The talk outlined eight simple, approachable steps anyone can try:

• Start with a shopping list and basic meal plan

• Come to the table hungry

• Begin with a small portion

• Take time to appreciate your food

• Use all five senses while eating

• Take small bites

• Chew thoroughly

• Eat slowly

A Kinder Way to Approach Cravings

Cravings are normal. Rather than reacting automatically, Chelsey encouraged pausing and responding with curiosity and compassion. Simple strategies include taking a few breaths, drinking water, setting a short timer, or engaging in a brief distracting activity before deciding how to move forward.

Getting Started

If you’re new to mindful eating, start small:

• Ask yourself, “Am I hungry?”

• Sit down and eat without distractions

• Check in with your hunger and fullness before and after meals

• Enjoy favorite foods in moderation

• Remember to breathe and be kind to yourself