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Skip to 0 minutes and 4 secondsRICHARD CHAMBERS: Melissa, mindful eating doesn't just mean eating so-called healthy foods all the time.

Skip to 0 minutes and 10 secondsMELISSA ADAMSKI: No, no, not at all.

Skip to 0 minutes and 11 secondsRICHARD CHAMBERS: Because it also makes a lot of sense to bring mindfulness to the times that we eat occasional foods, or what do you call them in the business?

Skip to 0 minutes and 18 secondsMELISSA ADAMSKI: Discretionary foods.

Skip to 0 minutes and 19 secondsRICHARD CHAMBERS: Discretionary foods. That's right. Because it makes sense if we're going to eat something that's very sugary or salty, we'd want to bring our full attention to it and enjoy it as much as possible, as well as notice the effect that it has on the body.

Skip to 0 minutes and 31 secondsMELISSA ADAMSKI: That's right.

Skip to 0 minutes and 32 secondsRICHARD CHAMBERS: And of course, we could do the same thing with drinks, you know? Maybe if we're having soft drinks or even alcohol, we probably want to make sure that we really enjoy every sip and get the most out of it, as well as noticing the effect that it has on us. And so, once again, here we've got a plate of discretionary foods. And we're going to do some mindful eating again. Right? Again, so just tuning into your body, noticing how your body is feeling. And again, just getting a sense of how hungry you are and using that information. Now, having a look at the different foods on the plate here.

Skip to 1 minute and 5 secondsAnd again, just which one do you naturally feel like you really want to eat right now?

Skip to 1 minute and 9 secondsMELISSA ADAMSKI: As somebody who really loves chocolate, I'm naturally going for the Tim Tam.

Skip to 1 minute and 13 secondsRICHARD CHAMBERS: The Tim Tam. So take one of the Tim Tams. Incidentally, a Tim Tam is a classic Australian biscuit. And now we're going to use all of the senses to eat this. So just holding it, again, where you can see it and really taking it in. So just looking at it, noticing the colour if it. You can sort of see how it's been put together. Yeah. So--

Skip to 1 minute and 35 secondsMELISSA ADAMSKI: It smells good.

Skip to 1 minute and 36 secondsRICHARD CHAMBERS: So smell it. Just start to take in the smell. Notice what that's like in your body, the effect that has. And now, place it at your lips and just anticipate biting it. And I want you to just really anticipate it and notice what happens in your body as you do that. That salivation. Something happening in your stomach. What are you noticing?

Skip to 1 minute and 57 secondsMELISSA ADAMSKI: It's telling me to eat it.

Skip to 1 minute and 58 secondsRICHARD CHAMBERS: It's telling you-- [LAUGHTER] OK. So very deliberately, with all of your attention, just taking a bite. Just taking a bite out of it. Noticing that crunch, the texture of it. And as you start to chew it, noticing which teeth are doing the biting. Noticing what it tastes like. The texture, the crunch, the smoothness of the chocolate. So really exploring it with the senses. Enjoying it as much as you can, bringing your full attention to it.

Skip to 2 minutes and 29 secondsMELISSA ADAMSKI: It's interesting letting it dissolve in your mouth, because usually you just take a bite, crunch, crunch, and swallow.

Skip to 2 minutes and 35 secondsRICHARD CHAMBERS: And then take another one.

Skip to 2 minutes and 35 secondsMELISSA ADAMSKI: But now, moving it around, it sort of dissolves and a lot more of the flavours--

Skip to 2 minutes and 39 secondsRICHARD CHAMBERS: Right. Good.

Skip to 2 minutes and 39 secondsMELISSA ADAMSKI: --pass over your tongue.

Skip to 2 minutes and 40 secondsRICHARD CHAMBERS: So you start to notice new things. So seeing how much you can notice about that bite as you continue chewing. And then, when you're ready, very deliberately choosing to swallow it. So noticing what happens in your mouth as you do that, the movement of your tongue. Following it right down the back of your throat, into your stomach. Again, remembering to savour it. So you might even close your eyes, and just taking some time to really enjoy the sweetness, the aftertaste. And notice how if we don't rush on to the next Tim Tam or the next experience or the next activity, you can actually continue to enjoy the taste of it even after you've swallowed it.

Skip to 3 minutes and 19 secondsThe sweetness, the whatever is still going on for you.

Skip to 3 minutes and 22 secondsMELISSA ADAMSKI: It lingers a lot, the taste.

Skip to 3 minutes and 24 secondsRICHARD CHAMBERS: Yeah. So hang out with that. Linger with that taste, and just let yourself fully enjoy that single bite of a Tim Tam.

Skip to 3 minutes and 32 secondsMELISSA ADAMSKI: It's stretching a lot further than I would have thought is possible.

Skip to 3 minutes and 35 secondsRICHARD CHAMBERS: Probably. Yeah. It's very different, isn't it, to how we might eat-- if I gave you a pack of Tim Tams and put a movie on--

Skip to 3 minutes and 42 secondsMELISSA ADAMSKI: Yeah.

Skip to 3 minutes and 43 secondsRICHARD CHAMBERS: --it would probably be a very different experience, wouldn't it?

Skip to 3 minutes and 45 secondsMELISSA ADAMSKI: I probably would have eaten two or three Tim Tams in the same amount of time.

Skip to 3 minutes and 47 secondsRICHARD CHAMBERS: In that time.

Skip to 3 minutes and 48 secondsMELISSA ADAMSKI: And still probably be wanting one more. But--

Skip to 3 minutes and 50 secondsRICHARD CHAMBERS: Yes.

Skip to 3 minutes and 51 secondsMELISSA ADAMSKI: --after doing it like this, that one bite was quite sustaining. The flavour is very intense.

Skip to 3 minutes and 55 secondsRICHARD CHAMBERS: And you feel quite satisfied from that. Yeah. So this is a way of, obviously, perhaps maybe eating less. But maybe even more importantly, really fully enjoying it. Getting the most out of it. So it's not like we shouldn't eat this. But if we're going to do it, we might as well enjoy it, right?

Skip to 4 minutes and 12 secondsMELISSA ADAMSKI: And many people find these foods sort of pleasurable foods, in a way. They're very satisfying. They really enjoy them. So to have them gone in a second is very disappointing. So stretching out the enjoyment is a good thing.

Skip to 4 minutes and 24 secondsRICHARD CHAMBERS: And so that might be a really good principle to keep in mind next time you're eating discretionary food or drink, just to notice your body and the effect that it has on your body, and also to really let yourself enjoy it as much as you can, as fully as possible. And just notice the effect that that has.

Mindful eating: Discretionary foods

Watch Melissa and lead educator for Monash University’s ‘Mindfulness and Wellbeing and Peak Performance’, Richard Chambers discuss how you can apply a mindful eating approach to discretionary foods.

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