7 Steps To Mindful Eating
Eating while multitasking, whether it’s working through lunch or watching TV while eating dinner, often leads us to over eat, which can easily lead to weight gain. On the other hand, eating “mindfully,” savoring every mouthful in the moment, enhances the experience of eating and keeps us aware of how much food we take in.
The Effects of Mindless Eating
You may be surprised to learn that “mindless” eating, or eating without awareness, can have negative health consequences. When our mind is tuned out and distracted during mealtime, the digestive process is slowed down by 30% to 40%. This can contribute to digestive distress, such as gas, bloating and bowel irregularities.
Gas and bloating aside, overeating and obesity are perhaps the most significant health problems caused, at least in part, by mindless eating. The mind-body connection plays a pivotal role in our ability to accurately assess hunger and fullness.
Mindful Eating is:
- Allowing yourself to become aware of the positive and nurturing
opportunities that are available through food preparation and consumption. - Choosing to eat food that is both pleasing to you and nourishing to your body by using all your senses to explore, savor and taste.
- Acknowledging responses to food (likes, neutral or dislikes) without judgment.
- Learning to be aware of physical hunger and satiety cues to guide your decision of when to begin eating and when to stop eating.
How to Practice Mindful Eating?
Eating mindfully means eating with awareness. Not awareness of what foods are on your plate, but rather awareness of the experience of eating. Mindful eating is being present, moment by moment, for each sensation that happens during eating, such as chewing, tasting and swallowing. If you’ve ever practiced mindfulness in any way, (such as meditation, relaxation or breathing exercises) you are familiar with how easily our minds wander. The same happens when we eat. When you begin to practice mindful eating, one important thing to remember is not to judge yourself when you notice your mind drifting away from the experience of eating. Instead, just keep returning to the awareness of that taste, texture, chew, bite or swallow.
If this concept is new, try the following steps:
- Get Focused- To derive all the physical and emotional benefits available from a meal, you need to be free of distractions. Turn off the television or radio, put away the magazine, walk away from the computer, and clear the table of any clutter. Create an environment that is calm, soothing, and conducive to paying attention.
- Slow Down- Make it your intention to be a slow eater. Chew each bite 15-20 times; this sounds like a lot, I know, however, your digestive track will thank you. Simply pay attention while spending the time to chew each bite slowly.
- Breathe Deep- Take 5-10 long, slow breaths at the start of each meal to center and focus. Deep breathing induces relaxation, reduces stress in the body and in the mind, and oxygenates and prepares the digestive system.
- Bless the Moment- Say a prayer or blessing before you eat to gather your attention and offer gratitude for your meal.
- Use All Your Senses- Notice the appearance, texture, and aroma of food before you even put it in your mouth. Then taste it on your tongue and against your teeth as you chew, and be in the moment.
- Notice Everything- A mindful approach encourages you to notice things around you without judgement or criticism. How are you holding your fork? What music or conversation can you hear in the background? Is the food triggering and memories or emotions?
- Expand Your Horizons- To refocus your attention, introduce something new to your mealtime routine. Try testing new recipes or restaurants, eating with chopsticks, or discovering exotic foods and spices.
So… How do you feel about this? Has this inspired you to make any changes during your mealtime? I’d love to hear from you! And don’t forget to take a quick moment to share this post on Facebook or Twitter if you received a lot of value from it!
Thank you so much! I’m looking forward to sharing much more with you shortly…
Yours in Health and Harmony,
