In this episode, Mandy and Lamia explore the concept of mindful eating, especially in the context of living abroad as an expat. They discuss the challenges and opportunities that come with adapting to new food environments and provide practical tips for incorporating mindful eating into daily life.

Episode Highlights:

1. Introduction to Mindful Eating:
   • Definition: Paying full attention to the experience of eating and drinking, being present in the moment.
   • Practice: Slowing down, recognizing hunger and fullness cues, appreciating flavors, textures, and aromas.
2. Challenges for Expats:
   • New food environments can be overwhelming.
   • Differences in food types, meal structures, and cultural significance.
   • Stress and novelty can lead to mindless eating.
3. Personal Experiences:
   • Mandy shares her struggles with stress-related mindless eating after moving to the Netherlands.
   • Lamia discusses adapting to different food cultures in France and the Netherlands and dealing with emotional eating.
4. Practical Tips for Mindful Eating:
   • Immerse in Local Cuisine: Explore local supermarkets, ingredients, and traditional dishes. Approach new foods with curiosity.
   • Savor Your Food: Notice flavors, textures, and aromas. Eat slowly and mindfully.
   • Address Emotional Eating: Identify if you're eating out of stress or boredom. Find alternative ways to address emotions.
   • Create a Pleasant Eating Environment: Set the table nicely, avoid distractions, and take deep breaths before meals.
   • Engage All Senses: Focus on the colors, textures, and aromas of food to stay present.
   • Be Kind to Yourself: Accept that not every meal will be mindful and keep practicing without seeking perfection.
5. Mindful Eating Journal:
   • Keep a food and mood journal to track eating habits and emotional triggers.
6. Final Thoughts:
   • Cultivating a healthy relationship with food through mindfulness.
   • Encouragement to share experiences and questions on social media and email.
   • Availability of a free mindful eating workbook.

Resources Mentioned:

Mindful Eating Workbook: A comprehensive guide to help you start your mindful eating journey. It includes exercises and tips to develop a more mindful approach to eating, enhancing your awareness and enjoyment of food.
Food and Mood Journal: A practical tool to track what you eat and how you feel. This journal helps you identify patterns in your eating habits and emotional triggers, providing valuable insights to improve your relationship with food.

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Lamia's Instagram @lamiascoaching
Email awayyetclose@gmail.com