Have a Look on Your Plate: Mindful Eating

There is a lot of discussion about what to eat. If you google “healthy eating,” you will be bombarded by whole-grains, vegetables, low-fat meat, Mediterranean diet, and so on.

That is advice on ‘what’ we eat. How about the ‘way’ we eat?

‘Distracted eating’ is not good. The perfect example of the worst habit to indulge in “while you are eating” is having a screen in front of you – whether it is a television, tablet, or smart phone. This is ‘bad’, mindless eating. We underappreciate the food we eat and we also do not ‘hear’ our body calling out when we are full. We usually overeat.

On the other hand, there is mindful eating: Focus on your eating experience, the body-related sensations and your conscious feelings about the food.

It is a matter of awareness of what you are doing and why, what you are feeling, how you eat, and how much.

Eating in this way usually includes attention to the food you choose, with the goal of promoting an enjoyable meal experience. From Zen Buddhist gurus to monks on Mt. Athos, the goal and process for mindful eating are the same:

• Honor the food: Gratitude for the food ingredients and the efforts of those who prepared the meal

• Eat on time, slowly: Acknowledge the needs of the body through respect for the food

• Plant-based diet: Reflect on the impact of produce and food-related materials on the environment

• Modest portions: Understand how much you eat

• Awareness of the ingredients and food preparation: From field to fork

• Engage all senses: food is not about feeling full, but about being joy-full

Even if ‘mindful eating’ becomes a term embedded in our language, our complex daily life reality rebels against it. After the pandemic, however, we hope that many habits will change and emerge – and that awareness of the eating experience will be one of them!

* The above is not medical advice but mere suggestions for improving your diet. Before reach herbal use you should consult your doctor, especially those who have health issues, are pregnant or are under the age of 6.
Evropi-Sofia Dalampira holds a PhD in Agricultural Economics and an MSc in Botany-Biology.


Today, I will talk about a food that I associate with summer, shellfish, as that is their ‘season’ in the Mediterranean.

Top Stories


A pregnant woman was driving in the HOV lane near Dallas.

General News

NEW YORK – Meropi Kyriacou, the new Principal of The Cathedral School in Manhattan, was honored as The National Herald’s Educator of the Year.


1 of 2 Abducted Louisiana Children is Found Dead in Mississippi after Their Mother is Killed

JACKSON, Miss. (AP) — A Louisiana woman was found dead in her home Thursday, and her two young daughters were abducted and found hours later in Mississippi — one dead and the other alive, police said.

GELSENKIRCHEN, Germany  — Jude Bellingham scored to give England a winning start at the European Championship by beating Serbia 1-0 on Sunday.

BALTIMORE  — Gunnar Henderson hit his eighth leadoff homer of the season, and three more Orioles also went deep off Zack Wheeler to help Baltimore beat the Philadelphia Phillies 8-3 on Sunday.

OBBÜRGEN, Switzerland  — Nearly 80 countries called Sunday for the “territorial integrity” of Ukraine to be the basis for any peace agreement to end Russia’s two-year war, though some key developing nations at a Swiss conference did not join in.

ATHENS - Four years after the COVID-19 pandemic shut international travel and kept tourists away from Greece, the government now wants  to limit how many cruise ships can dock at popular islands because there are too many tourists.

Enter your email address to subscribe

Provide your email address to subscribe. For e.g. [email protected]

You may unsubscribe at any time using the link in our newsletter.