How many times have you sat on the couch watching your favorite sitcom or a good movie while snacking on chips or cookies and before you know it you have consumed the entire bag? How many times have you been famished while grocery shopping and when you get home you realize most of what you bought was not on your list? These are just 2 examples of unconscious things that we do (me included) that with just a little planning or thought we could avoid. So, today we will discuss a few simple steps to mindful eating so we can decrease our chances of binge eating or making poor choices that most often we regret later. Not to mention those unneeded items from the grocery store while shopping hungry can be costly.

1. Never grocery shop when you are hungry. Shopping when hungry causes impulse buying. Everything you see looks good and most of that is quick fix, processed food and junk food. These choices carry excess calories, fat and sodium. That being said, make sure you eat a meal or healthy snack before shopping for groceries. Be prepared by keeping a snack or two with you at all times. Having a small container of nuts, granola or fruit to help curb your appetite when you cannot get a full meal is a life saver.

2. Make a list of items you need before grocery shopping. It is a good idea to keep a little note pad on the refrigerator or close by to jot down items that you need as you deplete them. This way your list is complete and ready for you when it's time to head to the store. Double check your list before shopping to ensure you are not missing items you need. Remember if it's not on the list don't buy it. Another tip is to shop around just the perimeter of the store. Everything you need is there, fruits & vegetables, meat and dairy. Most processed foods are located on the aisles. These tips also help save money.

3. Never take the entire bag of chips or cookies to the couch for movie night or even just watching TV in general. Instead use a small bowl, plate or snack container to serve the portion/serving size. This way you will only consume that small amount versus the entire bag. Check out some ideas following this post.

4. Meal prepping and meal planning are essential tools to success. First plan out your meals. I know it sounds like a lot of work but it will save you time and money in the long run. Start small by just planning breakfast and lunch for a week. Then use your meal plan to shop for items you need to prepare the meals on your lists. Lastly pick a day to prep all your meals for the week. I suggest Sunday but it is up to you. Try fixing you plate in this manner, 1/2 should be fruits & vegetables, 1/4 for meat and the last 1/4 for a starch. If smoothies are your niche only plan for one per day. Be smart about it. Don't spend all day cooking. If you cook chicken breasts cook a couple extra and make different meals like chicken spaghetti, grilled chicken salad or a power bowl with black beans, corn, brown rice, avocado, tomatoes and chicken. The possibilities are endless. Be creative, if you need a little help check out our recipes.

5. Lastly but most important is to know your triggers. This one is a little harder to manage for some of us more than others. Pay attention to your eating habits when you are angry or sad. Do you eat more or less? Do you binge on food when you are unhappy or do you not eat at all? If you feel lonely does food become your crutch? Our emotions are powerful and sometimes cause us to do something we would not normally do or eat. We have all seen the movie when a bad break up happens and the woman consumes a gallon of ice cream at one sitting. We want to avoid this type of emotional eating. You must identify the problem first, then acknowledge it then formulate a plan to adjust in difficult times. If you are already practicing tips 1 - 4 when a trigger occurs then the transition will not be as difficult because your meals are prepped, you have healthy snacks in the house and you have your designated snack bowl or plate for snacking. One rule to follow if you know you binge eat while dealing with difficult emotions is if it is not already in the house do not go buy it, order it, Door Dash or Uber Eat it. The other thing is remember we are all human and we mess up at times. This is not the end of the world, don't punish yourself just start over the next day. It's that simple. I do want to emphasize if these triggers are daily please see a physician.

In conclusion, we discussed 5 simple steps to help you practice mindful eating. We discussed not shopping hungry, making a grocery list, never snacking from the big bags of chips and cookies while watching television, meal prepping & meal planning and knowing your emotional triggers that change your normal eating habits. Remember we all make mistakes but that does not mean it's time to throw in the towel. It just means you missed a day, don't sweat it, start over the next day. See it as learning from a mistake and move on. Try just doing a couple of the suggestions to start then add others as you get comfortable with your new routine. Don't focus on weight loss focus on becoming a healthier you. I am here to help you, we can do this together. This is a no judgement zone. I would love to hear your thoughts on this issue. Tell me what you tried and how it worked, plus sharing could help others. Be an inspiration.

Shop the perimeter of grocery stores.