Mindful eating is about paying full attention to the experience of eating and drinking, both inside and outside the body. It means savoring each bite, truly being present in the moment, and tuning into your body’s hunger and fullness cues. For busy expats in general, and female expats in particular, mindful eating can bring a sense of calm and balance to your relationship with food, no matter where you are.
As expats, we face unique pressures:
- Cultural Adjustments: Adapting to new food landscapes, with unfamiliar ingredients and meal structures.
- Isolation and Homesickness: Missing the flavors and comfort of home, leading to emotional eating.
- Busy Schedules: Balancing work, family, and social commitments in a new environment can be overwhelming, leaving little time for mindful eating.
But don’t worry, integrating mindful eating into your busy life is possible with a few practical tips!
Here are 7 practical tips for busy expats:
- Start Small: Begin with one meal a day. Focus on eating without distractions, even if it’s just for a few minutes. Notice the flavors, textures, and aromas of your food.
- Plan Ahead: Prepare simple, nutritious meals that can be quickly assembled. Think of healthy snacks like cut-up veggies, fruits, nuts, and yogurt that you can grab on the go.
- Create a Ritual: Make your meals a mini-ritual. Set the table nicely, even if it’s just for you. Light a candle, play soft music, or sit by the window. This makes the meal feel special and encourages you to slow down.
- Practice Gratitude: Take a moment before eating to appreciate your food. Think about the journey it took to get to your plate. This practice can help shift your focus from stress to gratitude, making you more present.
- Listen to Your Body: Check in with yourself before you eat. Are you truly hungry, or are you eating out of stress or boredom? If it’s the latter, try to address the emotion directly—go for a walk, call a friend, or engage in a hobby.
- Embrace Local Cuisine: Use your new surroundings as an opportunity to explore. Visit local markets, try traditional dishes, and approach the new food landscape with curiosity instead of judgment. This not only helps you connect with the culture but also makes eating a more enjoyable experience.
- Journal Your Journey: Keep a food and mood journal. Write down what you eat, when you eat it, and how you’re feeling at the time. This can help you identify patterns and become more aware of emotional eating triggers.
From my personal experience, when I moved from Tunisia to France and later to the Netherlands, I faced various food-related challenges. In France, the abundance of bakeries and the allure of fresh baguettes, croissants, and pain au chocolat were irresistible. In the Netherlands, I discovered stroopwafels and a different array of bread and dairy products. Initially, I felt overwhelmed and found myself eating a lot out of sheer excitement and novelty. By practicing mindful eating, I started incorporating Tunisian spices into my French and Dutch meals, blending the new with the familiar. This helped me create meals that honored both my new surroundings and my cultural roots, making me feel more at home.
Mindful eating is not about perfection. It’s about cultivating awareness and a healthy relationship with food. As busy expats in general, and female expats in particular, it’s okay to have days where you don’t eat mindfully. What’s important is that you keep coming back to the practice.
Remember, mindful eating can bring balance and joy to your life, even in a hectic world. So, take a deep breath, savor your next meal, and connect with your new environment in a mindful and compassionate way.
If you have any questions or want to share your mindful eating experiences, please feel free to reach out to us on social media or via email. We also have a free Mindful Eating Workbook and Food and Mood Journal available to support your journey. Download them now and start your mindful eating practice today.
About the Author:
I am Lamia, a non-diet coach and certified intuitive eating counselor specializing in helping busy professional women find food freedom and build trust in themselves. With a focus on CBT, intuitive eating coaching, I empowers women to transform their relationship with food and live more meaningful, joyful lives.
You can book a free consultation call with me:
