Mindful Eating
When you hear the word “mindfulness” what comes to mind?
Ommmmmmm…
For me, it conjures up thoughts of “mindful” chanting and “ommm-ing” in a yoga class, meditation Apps (like “Headspace”), and eating.
Eating and mindfulness?
Yup.
Mindful Eating: The practice of brining awareness to the eating process—how the food you eat affects your body, thoughts, mood, and mind, as well as awareness to the art of eating itself—how food tastes, smells and the sensations that awaken with each bite.
Translation?
Mindful eating is eating with intention and attention.
- Eating with consciousness in the experience
- And recognizing how food makes you feel—mentally and physically.
Mindful Eating 101
It’s a concept that seems somewhat dated or voo doo in our culture today.
After all, the average American’s definition of a “normal relationship” with food often includes
In other words: We’re the complete opposite of “mindful” with our food.
So what does “mindful eating” really look like?
Here are some ideas:
- Taking time to breathe before your meals, and relax to enjoy the food before you
- Observing the sights, smells and tastes of food
- Tasting a bite or two of a cookie your grandma made you, or your host cooked for dinner (even if you don’t eat sugar, or pork is not your thing)
- Recognizing that, even though you love eggs or sweet potatoes, you always get an upset stomach when you eat them—something’s not right with your gut (even though they are uber healthy)
- Saying “Grace”—giving thanks—for your food
- Eating a refreshing orange on a hot day, or warming chicken-veggie soup on a bitter cold day
- Some days, eating lunch and hour or two early on an allotted lunch break (even though you’re not super hungry) because you know that you won’t have much time later to eat at work
- Realizing that, while ‘grain-free’ is all the rage, your body actually can tolerate some rice or oats on occasion—just fine
- Celebrating a holiday or birthday with a cultural perspective—a Thanksgiving turkey, a special birthday dinner, Christmas morning pancakes. Mindfully experiencing your food through fellowship, memory-making and tradition.
- In Rome, trying Italian food; In Japan, trying sushi; In Greece, eating like the Greeks—experiencing life through tastes as well
- Being “in check” with the difference in eating for hunger and eating for mood and emotion. Are you really hungry? And if so, will sugar curb that hunger? Or are you craving chocolate—and what are you really craving?
- Ordering the steak, or the salad, or the spinach dip
- Recognizing you’re feeling run down because you haven’t been drinking enough water today; or you need some energy and iron through some red meat; or your body really needs a boost of antioxidants—vitamins and minerals—through nutrient-dense veggies like, colorful red beets, orange butternut squash, or forest green broccoli; or some sea salt—electrolytes since you’re constantly thirsty because the water’s not absorbing in your cells
Mindful eating may seem complicated, but in actuality, it’s quite simple.
It’s really all about checking in with yourself—digging within.
Asking yourself questions such as:
- How does this food make me feel?
- What does my body need?
- And am I nourishing myself?
Sometimes nourishment will come in the form of curbing hunger and nutrient deficiencies.
Other times nourishment will come in the form of self-care, such as eating on you noon lunch break because you know you won’t get another chance to eat until 5 or 6 pm.
And still, other times, nourishment presents in the form of nourishing your spirit and soul—engaging with community around fellowship and food, memorable moments or celebrations.
What Mindful Eating is NOT
Mindful eating is not:
- Worrying over that half of cupcake you just ate
- Neeeeeeding something sweet to make a meal complete
- Carefully scripting or planning out your meals—what you’ll put in your mouth (or what you won’t)
- Pre-planning what you’ll order at the restaurant next week, or calling the hotel to see if they can accommodate your sweet potatoes and turkey burgers you bring on vacation
- Eating out of boredom
- Closet eating
- “Earning your food”
- Eating because your have to—or it’s part of your checklist
- Restricting all day, then loading up at night
- Strictly adhering to a regime (paleo, vegetarian, keto, AIP) because you have to—and feeling guilty if you don’t (even if your body still may be able to tolerate some things)
- Shame or guilt around food
Becoming More Mindful
“Mindful eating”—the ability to eat with consciousness and thoughtfulness, without overthinking or obsessing about food—may seem like a figment of your imagination (far-fetched).
In our fast-paced rat-race lifestyle, the art has become a completely foreign experience.
In short: when we are disconnected with our food:
We eat on the go, we eat with the TV on in the background, we scarf down our lunch in two bites between meetings, we chug post-workout fuel to get it in ‘fast’, we forget to eat breakfast then find ourselves eating everything in sight by lunch, etc.
Hit pause on these former ways of eating, or rather disconnecting with your food, and give mindfulness a try.
When you sit down to eat a meal, bring awareness to the meal before you and the experience of nourishing your body with these simple techniques:
- Turn off the TV, iPhone and laptop
- Put away the newspapers, magazines, mail or homework.
- If you are eating with others, work together to help prepare dinner.
- Before diving into your plate, sit down and practice conscious breathing a few times to bring your body and mind together,; think about recovering yourself from a hard day’s work or tough workout.
- Serve a modest portion to start on a smallish-medium sized plate. If you are truly still hungry after you’ve finished your portion, then considered seconds.
- Savor small bites and chew thoroughly
- Eat slowly—even if that means putting your fork down between bites. Allot 20-30 minutes for a quality meal
- Practice the art of being present—with both yourself and for the food in front of you.
This may sound voo-doo, but it’s actually quite simple to do—and, if you give it a chance, you may just begin to notice that your health, your digestion, your inner distress around meals and overthinking food begin to subside.
By bringing a mind-body connection to the eating experience, you not only maximize the nutrition food provides, but you develop a healthier relationship with food in general—that thing we face 3-6 times per day. It might as well be an enjoyable experience.
Hey Kids! Try This At Home!
Here is one of my absolute favorite activities* for teaching people how to increase their mindfulness, and experience the process for themselves.
All you need: One raisin (or another simple food, like an orange sliver, apple slice, cooked carrot, an almond, a piece of chocolate, etc.).
Instructions:
Begin by exploring this little piece of food, using as many of your senses as possible.
First, look at the food. Notice its texture. Notice its color.
Now, close your eyes, and explore the food with your sense of touch. What does this food feel like? Is it hard or soft? Grainy or sticky? Moist or dry?
Notice that you’re not being asked to think, but just to notice different aspects of your experience, using one sense at a time. This is what it means to eat mindfully.
Before you eat, explore this food with your sense of smell. What do you notice?
Now, begin eating. No matter how small the bite of food you have, take at least two bites to finish it.
Take your first bite. Please chew very slowly, noticing the actual sensory experience of chewing and tasting.
Remember, you don’t need to think about your food to experience it. You might want to close your eyes for a moment to focus on the sensations of chewing and tasting, before continuing.
Notice the texture of the food; the way it feels in your mouth.
Notice if the intensity of its flavor changes, moment to moment.
Take about 20 more seconds to very slowly finish this first bite of food, being aware of the simple sensations of chewing and tasting.
It isn’t always necessary to eat slowly in order to eat with mindfulness. But it’s helpful at first to slow down, in order to be as mindful as you can.
Now, please take your second and last bite.
As before, chew very slowly, while paying close attention to the actual sensory experience of eating: the sensations and movements of chewing, the flavor of the food as it changes, and the sensations of swallowing.
Just pay attention, moment by moment.
*Courtesy of www.MindfulnessDiet.com.