Eat mindfully—anytime, anywhere

With emails to be sent, bills to be paid, kids to be shuttled, it may be challenging to take a moment to focus on your meals. It may seem like the only way to eat is quickly and while multitasking. Sometimes a meal has just gotta be a meal.

But research shows that this can lead you to eat more than you want—and to lose the pleasure of the experience. On the other hand, slowing down and eating mindfully may lead to consuming fewer calories, as you give your body time to signal your brain that you've had enough. Mindful eating also helps you gain more satisfaction from your food.

Even when you're strapped for time, here are some ways to eat more mindfully and reap the benefits.

1. Focus on your food.
Put away distractions - phones, books, televisions - during your meal. You can do this on a park bench, at a meeting—even while in the (parked) car during a busy errand day.

2. Step away from your desk.
It's tough to stop everything and relocate for lunch sometimes, but getting away from your work, just for a little while, will help increase overall productivity and well-being and shift your attention to your meal.

3. Keep mealtimes relaxed and fun.
Eat slowly by cutting foods into small, bite-sized pieces or pacing yourself with the slowest eater at the table. Eating slowly will help you maximize your enjoyment of the food and help you be more mindful of how much you've eaten and when you've had enough.