When I work with clients, one of the key mental shifts we focus on is changing the perspective from “cheat meals” to “treat meals.” It’s essential to understand that there’s no cheating in life. Viewing food as a cheat carries negative and derogatory connotations, making you feel like you’ve done something wrong. Instead, I encourage seeing these moments as treats—rewards to be savored and enjoyed without guilt.
A treat is a deliberate indulgence, something that brings you pleasure and joy. It’s important to eat for pleasure sometimes, but not all the time. This balance is crucial because, as I always say, “a treat is not a treat if it’s on repeat.” If we indulge in the same thing every day, it becomes the norm, and the specialness of a real treat is lost. By rewiring our thinking in this way, we can develop a healthier and more positive relationship with food.
We all love convenient and delicious indulgences that fit into our busy lives. But treating yourself is about more than just grabbing something to eat out of convenience, or going with the flow when everyone else is having pizza. It’s about making choices that feel good and support our well-being. That’s where mindful treats come in—a way to enjoy your indulgences with intention and attention, so you never have to choose between pleasure and health.
What are Mindful Treats?
Mindful treats are all about being present and conscious when you indulge. It means asking yourself what you truly want to eat, why you’re eating, and how it makes you feel. This approach helps you enjoy your treats fully while staying aligned with your health goals.
The Benefits of Mindful Treats
Ever notice how much better food tastes when you’re really paying attention? Being fully present while enjoying your favorite treats can make them more satisfying and guilt-free. When you focus on the moment, you extend the pleasure and truly savor each bite. This mindfulness can boost your overall well-being, making your indulgences more positive. The best part? Anyone can do it, anytime, anywhere. Let’s explore how you can make your treats more enjoyable and feel great about it.
How to Enjoy Mindful Treats
Why Do I Want a Treat?
Before you grab a treat, take a moment to think about why you want it:
- Are you hungry or need an energy boost?
- Are you taking a break or pausing in your day?
- Is the social setting influencing your decision to treat yourself?
- Are you rewarding yourself?
- Understanding your motivation helps you choose a treat that meets your needs.
What Do I Want for a Treat?
Think about what will satisfy you:
- Do you want something sweet or savory?
- Are you craving creamy or crunchy textures?
- Do you prefer hot or cold treats?
- Once you’ve decided, portion out your treat and reduce distractions to enjoy it fully. Slow down and check in with yourself to see if you feel satisfied.
How Can I Savor My Treat?
Engage all your senses:
- Notice the smells, tastes, textures, shapes, and colors of your food.
- Focus on each bite and enjoy the experience.
- Regularly check in with yourself to gauge your satisfaction.
The Science Behind Mindful Treats
Research shows that mindful eating has several benefits:
- Positive Relationship with Food: It helps you make deliberate and conscious food choices, developing a healthier relationship with food.
- Enhanced Pleasure and Satisfaction: Savoring each bite with all your senses can make your treats more enjoyable.
- Better Portion Control: Paying attention to hunger and fullness cues helps you manage portions and avoid overeating.
Treat Yourself Mindfully
Mindful treats are a simple yet powerful way to enjoy your favorite snacks while staying healthy. By paying attention to your eating habits, you can have a better relationship with food. Next time you want a treat, ask yourself why you want it, what you want, and how you can enjoy it the most. Enjoying treats mindfully makes every bite more special.
One trick I teach my clients is to plan treats ahead of time. Our brains love having something to look forward to, and planning treats makes them even more enjoyable. Waiting for a treat can be more fun and satisfying than eating it right away. Try adding these mindful treat habits to your daily routine, and see how they make you feel happier and healthier.
Enjoy your treats!
