生活百科：健康飲食系列之四——如何練習(xí)“用心進(jìn)食”

STEP 1 Remove distractions 清除干擾

Remove distractions. Turn off the TV or computer and put away reading materials or paperwork.

If practicing mindful eating with others, enhance the experience by sitting together in silence.

STEP 2 Sit 坐好

Sit in a comfortable position.

STEP 3 Examine the orange 檢查橙子

Examine the orange you are about to eat. Notice how it feels in your hand. Study the curves and notches on its skin.

These steps can be applied to any meal by attentively considering each bite of food.

STEP 4 Consider the orange 思考

Consider how the orange connects you to the world around you – the place it was grown, the person who picked it, the sun and water that helped it grow.

STEP 5 Peel the orange 剝皮

Peel the orange slowly, paying attention to the sound the peel makes as you tear it and to the smell of citrus released.

STEP 6 Taste the orange 品嘗

Place a piece of orange in your mouth and chew it deliberately. Notice the flavor that bursts forth as you bite down.

STEP 7 Pay attention to how you feel 細(xì)細(xì)體味

Pay attention to your feelings as you eat the orange. Happy, sad, tired, or otherwise – don’t judge these emotions as good or bad, just as what exist at the moment.

STEP 8 Repeat these steps 重復(fù)以上步驟

Continue to give the full attention of your mind and your senses to each piece of orange you eat.

It requires 100 times the amount of water to produce a pound of meat as it does a pound of wheat.