How to Develop Healthy Relationship with Food?

How to Develop Healthy Relationship with Food?

20 / Jun

Mindful Eating: How to Develop Healthy Relationship with Food


Have you ever found yourself at the bottom of a tub of ice cream without recalling the delicious journey that got you there? Or wolfed down a meal while working or watching your favourite series, barely registering what you ate? If the answer is yes, then you’re not alone. 

We live in this fast-paced world where food often becomes a hasty, thoughtless act rather than a nourishing and pleasurable experience. But what if we told you there’s a healthier, more fulfilling way to approach eating? Yes, it’s called ‘Mindful Eating.’ 

In contrast to fad diets and weight loss programs, which encourage people to make unrealistic and unhealthy decisions, mindful eating involves attending carefully to what you eat and drink. It involves listening to your body’s needs and being in touch with the physical sensations of eating. 

What is Mindful Eating?

Just like a close friendship, a healthy relationship with food requires time, attention, and understanding. Mindful eating is essentially “eating with intention and attention.” 

Mindful Eating is about being fully present during your meals, savouring each bite, acknowledging your body’s signals, and appreciating your food’s journey from the farm to your fork. 

Why Should We Embrace Mindful Eating?

Recent research proves that mindful eating can be a game-changer for weight management. One study by the American Journal of Clinical Nutrition found that participants who practised mindful eating ended up eating less during their meals and were less likely to snack impulsively afterwards.

But it’s more than just a weight management tool. It fosters a healthier, more balanced relationship with food, where you honour your hunger and fullness cues rather than being dictated by external triggers. 

Like learning to drive a car, mindful eating puts you back in the driver’s seat, guiding you to make choices that serve your body best.

The Impact of Mindful Eating on Your Health

A consistent mindful eating practice can have profound effects on your health. If you know what you’re eating and why, you can make more informed decisions about your diet. 

You may naturally gravitate towards healthier food options and avoid foods that don’t benefit your body. Over time, this can lead to better nutritional intake, improved digestion, weight management, and significantly reduced food-related stress and anxiety.

How to Practise Mindful Eating?

Mindful eating may sound challenging, but it’s actually quite simple. Here are some strategies to get started:

Understand Your Hunger

Start by understanding your body’s signals for hunger and fullness. Ask yourself, “Am I physically hungry, or just emotionally craving food?” This distinction can help you avoid unnecessary snacking and overeating.

Savour Each Bite

Take the time to appreciate the flavour, texture, and aroma of your food. Chew slowly and fully experience each bite. This enhances your meal’s enjoyment and allows your body time to recognize when it’s satisfied. 

So why not give it a try with your next meal and savour every single bite? You’ll be amazed at how much more fulfilling and satisfying the experience can be.

Limit Distractions

Try to limit distractions such as television, mobile devices, or work while eating. Eating without distractions lets you focus on your food and listen to your body’s cues.

Practice Gratitude

Before you start eating, take a moment to express gratitude for your food. This simple act can cultivate a sense of appreciation and mindfulness toward your meal.

Mindful Eating Techniques for Weight Management

Weight management is one of the main benefits of mindful eating. Here are a few techniques that can help you maintain a healthy weight:

  1. Use Smaller Plates and Bowls

Using smaller dishes can help control portion sizes and prevent overeating.

  1. Eat Regular, Balanced Meals

Skipping meals can lead to overeating later. Aim for regular, balanced meals to keep your metabolism active and prevent excessive hunger.

  1. Listen to Your Body’s Fullness Cues

Pay attention to your body’s signals that it’s had enough. It takes about 20 minutes for the brain to register feelings of fullness, so eat slowly and give your body time to respond.

How to Incorporate Mindful Eating in Daily Life

Incorporating mindful eating into your daily life doesn’t require drastic changes. Start with small steps like mindfully eating one meal a day or practising mindfulness during snacks. 

Mediterranean cuisine is often regarded as a prime example of mindful eating because it emphasises nutritious food choices. It includes vegetable oils, whole grains, seeds, nuts, seafood, and fruits and vegetables.

Make it a habit to check in with your hunger and fullness cues throughout the day. And always take a moment to appreciate your food before you start eating. If you cannot do it yourself, consult us for diet plans.

Overcoming Challenges in Practising Mindful Eating

Practising mindful eating might pose some challenges initially. It may be hard to distinguish between physical hunger and emotional cravings or struggle with slowing down during meals. 

It’s important to remember that it’s a process, and it’s okay to take baby steps. With patience and consistency, mindful eating can become a natural part of your daily life.

Mindful Eating: The Art of Balance

Mindful eating isn’t about perfection. It’s not about never having another scoop of ice cream or a slice of pizza. It’s about balance and understanding that food isn’t the enemy – but a source of nourishment and enjoyment.

Let’s visualise it: Imagine walking on a tightrope. As you balance, sometimes you lean slightly to the left, other times to the right. But you always strive to come back to the centre, to balance. That’s what mindful eating is about – finding and maintaining this balance in our eating habits.

Remember, it’s not about dieting or restricting yourself; it’s about enjoying your food, understanding your body’s needs, and treating yourself with kindness and respect. So why wait? Start your mindful eating journey with our Weight Management Clinic today and build a healthy relationship with food.

C0VID-19 Vaccine

The C0VID-19 vaccine works by training the immune system to recognise and fight the virus that causes C0VID-19, specifically its spike protein. C0VID-19 is a respiratory tract disease, mainly spread through respiratory droplets, aerosols, and direct contact with other people.

Price Per Dose: £ 59.99

Chickenpox Vaccine

Chickenpox is a common viral infection caused by the varicella zoster virus. This vaccine is suitable for adults and children aged between one and 65 years.

Price Per Dose: £ 74.99

Shingles Vaccine

Shingles vaccine helps to protect against getting shingles.Shingles is an infection that causes a painful rash and It’s suitable for adults aged 50 and above.

Price Per Dose: £ 219.99

Yellow Fever

Yellow fever is a viral disease caused by the yellow fever virus and transmitted through the bite of infected mosquitoes. It can lead to severe symptoms, including fever, headache, jaundice, and in severe cases, organ failure and death. Travelers visiting areas where yellow fever is endemic, particularly in tropical regions of Africa and South America, are at risk of contracting the disease. The yellow fever vaccine is a highly effective preventive measure for travelers. The typical dosing routine involves a single dose of the vaccine, which provides immunity for at least 10 years. Some countries require proof of yellow fever vaccination for entry. It is essential for travelers to get vaccinated before their journey to protect themselves and prevent the spread of the disease.

Price Per Dose: £ 69.99


Typhoid is a bacterial infection caused by the bacterium Salmonella Typhi. It spreads through contaminated food and water, and its symptoms include high fever, abdominal pain, and severe gastrointestinal issues. Travelers visiting regions with poor sanitation and inadequate hygiene standards are at a heightened risk of contracting typhoid. The typhoid vaccine is a crucial preventive measure for travelers. There are two types of typhoid vaccines available – the injectable vaccine and the oral vaccine. The typical dosing routine for the injectable vaccine involves a single shot. Get vaccinated against typhoid – it is essential for travelers to avoid the risk of infection and enjoy a safe and healthy journey.

Price Per Dose: £ 39.99

TBE (Tick-Borne Encephalitis)

Tick-borne encephalitis (TBE) is a viral disease transmitted to humans through the bite of infected ticks. It primarily affects the central nervous system and can lead to severe neurological symptoms, such as inflammation of the brain. Travelers visiting regions where TBE is endemic, especially during outdoor activities in wooded or grassy areas, face an increased risk of contracting the disease. The TBE vaccine provides effective protection against this potentially serious infection. The typical dosing routine involves a series of two to three doses, depending on the vaccine type used. Booster doses are also recommended to maintain immunity over time. Getting vaccinated against TBE is essential for travelers to mitigate the risk of infection and enjoy a safe and enjoyable trip.

Price Per Dose: £ 64.99


Rabies is a deadly viral disease that affects the nervous system and is primarily transmitted through the bite of infected animals. The virus can cause a fatal infection if not treated promptly. Travelers, especially those visiting regions where rabies is prevalent and may have encounters with stray animals or wildlife, face an increased risk of contracting the disease. The Rabies vaccine is a preventive measure to protect against rabies. The typical dosing routine involves a series of doses. Typically this is given before potential exposure to the virus or after a potential exposure to ensure effective protection. Getting vaccinated against rabies is crucial for travelers to avoid the devastating consequences of this lethal infection and enjoy a safe journey.

Price Per Dose: £ 69.99

Pneumococcal (PCV/ PPSV)

The Pneumococcal vaccine, available as pneumococcal conjugate vaccine (PCV) and pneumococcal polysaccharide vaccine (PPSV), provides protection against various strains of pneumococcal bacteria. These bacteria can cause serious infections, including pneumonia, meningitis, and bloodstream infections. The PCV is primarily given to infants and young children, while PPSV is typically administered to older adults and individuals with specific medical conditions.

The typical dosing routine for PCV involves a series of doses given at specific ages during infancy. PPSV requires a single dose for most individuals, with a possible booster dose after a certain period.

Price Per Dose (PCV): £ 89.99

Price Per Dose (PPSV): £ 49.99


The MMR vaccine is a combination vaccine that provides protection against three highly contagious diseases: measles, mumps, and rubella. It is a crucial part of routine childhood immunizations. Also, it is recommended for adults who have not been vaccinated or lack immunity to these diseases. The typical dosing routine for the MMR vaccine involves two doses. The first dose is administered around the age of 12 to 15 months, and the second dose given between 4 to 6 years old. Getting vaccinated with the MMR vaccine is essential to prevent the spread of these potentially serious infections.

Ensure you and your loved ones are protected against measles, mumps, and rubella! Our experienced healthcare professionals are ready to provide you with the MMR vaccine. Come and get vaccinated with us to safeguard your health and contribute to a healthier community.

Price Per Dose: £ 44.99

Meningitis B

Meningitis B is a bacterial infection causing inflammation of the brain and spinal cord membranes. The risk of contracting it while traveling is generally low but increases in crowded settings. Be aware of the symptoms and ensure protection by getting vaccinated with us before your journey. Stay informed and stay safe during your travels.

Price Per Dose: £ 109.99

Meningitis ACWY

Meningitis ACWY is a bacterial infection that causes inflammation of the membranes surrounding the brain and spinal cord. The disease is caused by different types of bacteria, namely A, C, W, and Y. It can lead to severe health complications, including brain damage and death. Travelers, especially those visiting crowded settings like festivals, pilgrimages, or dormitory-style accommodations, may face an increased risk of contracting meningitis ACWY. To minimize the risk, vaccination is recommended, particularly when traveling to areas with active outbreaks or regions where the disease is more prevalent.

Price Per Dose: £ 49.99

Japanese Encephalitis

Japanese encephalitis is a viral infection transmitted through mosquito bites, primarily found in rural areas of Asia and the Western Pacific. The disease affects the brain and can lead to severe inflammation, resulting in neurological complications or even death. Travelers visiting or residing in regions where Japanese encephalitis is endemic, especially during the peak mosquito season, face an increased risk of contracting the virus. Taking preventive measures, such as using mosquito repellents, wearing protective clothing, and getting vaccinated, is crucial for travelers to reduce their risk of Japanese encephalitis and enjoy a safe journey.

The typical dosing for the Japanese encephalitis vaccine involves a two-dose series, with the second dose administered 28 days after the first.

Price Per Course: £ 199.99


Human papillomavirus (HPV) is a common viral infection that is primarily transmitted through sexual contact. There are multiple strains of HPV, some of which can lead to genital warts and others that can cause various cancers, including cervical, anal, and throat cancer. Travelers, especially those engaging in risky sexual behaviors, may be at risk of contracting HPV, as the virus can be prevalent worldwide. Practicing safe sex and getting vaccinated against HPV are essential preventive measures for travelers to reduce their risk of infection and the associated health complications.

Price Per Dose: £ 164.99

Hepatitis A Typhoid Combined

The Hepatitis A Typhoid combined vaccine is a convenient option for travelers seeking protection against both Hepatitis A and typhoid fever. The typical dosing schedule involves a single shot, providing immunity against both infections. This combination vaccine saves time and effort while ensuring comprehensive coverage against these travel-related diseases.

Price Per Course: £ 89.99

Hepatitis A Hepatitis B Combined

The Hepatitis A Hepatitis B combined vaccine offers protection against both Hepatitis A and Hepatitis B viruses. The typical dosing schedule involves three doses, administered at 0, 1, and 6 months. This vaccine is an excellent option for individuals seeking comprehensive protection against both hepatitis viruses in a convenient single shot.

Price Per Course: £249.99


Cholera is a severe bacterial infection causing profuse watery diarrhea and vomiting, primarily transmitted through contaminated food and water. Traveling abroad increases the risk of contracting cholera. This is especially true in areas with poor sanitation or during outbreaks. Taking preventive measures such as getting vaccinated is crucial for travelers’ protection.

The Cholera vaccine is typically administered as two-doses, the first dose given at least one week before potential exposure to cholera and the second dose taken at least one week after the first dose.

Traveling to high-risk areas? Our trained healthcare professionals are here to help! Come and get your cholera vaccine today to ensure a safe and worry-free journey.

Price Per Course: £59.99

Hepatitis B

Hepatitis B is a viral liver infection primarily transmitted through infected blood or body fluids. Travelers and others in high-risk situations, such as unsafe medical procedures or unprotected sex, face an increased risk of contracting the virus. Vaccination against hepatitis B and adopting preventive measures are essential to safeguard against this serious infection.

The typical dosing for the hepatitis B vaccine involves a series of three doses. The initial dose is followed by a second dose at least one month later, and a third dose six months after the first dose. This vaccination provides long-term protection against hepatitis B.

Price Per Course: £149.99

Hepatitis A

Hepatitis A is a viral infection that primarily affects the liver, causing inflammation and potentially leading to symptoms like fever, nausea, and jaundice (yellowing of the skin and eyes). The virus is commonly transmitted through consuming contaminated food or water. While hepatitis A can occur anywhere, the risk of contracting it increases significantly when traveling abroad, especially to regions with poor sanitation and hygiene practices. Tourists may unknowingly consume contaminated food or water, putting them at risk of infection. It is crucial for travelers to be aware of the risk and take preventive measures, such as getting vaccinated against hepatitis A, to protect themselves during their journeys.

The typical dosing for the hepatitis A vaccine involves a two-dose series. The first dose is administered before potential exposure to the virus, and the second dose is given 6 to 18 months later to provide long-term immunity. For a booster dose, a single shot is usually recommended for ongoing protection after the initial series. Ensuring full vaccination with the recommended dosing schedule is essential to prevent hepatitis A infection and maintain immunity, especially when traveling to regions with a higher risk of the disease.

Price Per Dose: £59.99

Diptheria, Tetanus And Polio

Diphtheria, tetanus, and polio are significant infectious diseases to consider when traveling abroad. Diphtheria is a respiratory infection that causes breathing difficulties and potentially life-threatening complications. Tetanus, also known as “lockjaw,” induces severe muscle stiffness and spasms, transmitted through contaminated wounds. Polio is a viral infection that can lead to paralysis, impacting the nervous system. While vaccinations have controlled these diseases in many places, some regions may still pose risks.

Before traveling, it is recommended to get a single booster dose for diphtheria, tetanus, and polio. This reinforces immunity and reduces the risk of contracting these diseases in regions where they may still be prevalent. Ensure a safe and healthy journey by receiving the recommended booster before you travel.

Price Per Course: £39.99