Are You Too Busy for Mindful Eating?

Mindful Eating: (If you prefer to listen, click here)

Have you ever driven home, and don’t even remember the drive?    Often, in our extremely busy lives, we disconnect.   It is as if our mind and body are in different time zones.    How to reconnect?     Practice mindfulness.   

If you are like me, mindfulness was a buzz word, almost cliché.   I thought that this may be helpful for others, but my monkey mind is too busy.    My brain just jumps from branch to branch.  

My first introduction to mindfulness, was an exercise to brush my teeth with my non-dominant hand.   Wow, that really worked.   I had to stay present just to not get toothpaste all over my face.     Although I had success, it was short-lived (it only takes a couple of minutes to brush your teeth).

I then learned that yoga worked very well.    I had to focus so much on the pose, I had to remain present – in this moment!    It was a wonderful feeling, and I now know, that if I feel I don’t have time for yoga, that is exactly when I need it the most.

After some time, I turned to mindful eating.     I am almost always in a rush, and often, eating lunch is a chore that I just want to get over with.    I would eat whatever was available and really did not taste it and ate quite quickly.

I was introduced to mindful eating, and it was a game-changer.    Eating should be pleasurable.   If you have ever traveled to another country, you may notice that other countries often have extended lunches and sit and enjoy their food.   It is an event, it is a blessing, it is pleasurable.      When I first went to Europe and saw their mindset towards I food, I realized that I felt guilty that I took pleasure in food.    I was supposed to eat clean and eat for nutrition and energy, not enjoyment.    I look back now and realize how silly that mindset was, but it took a lot of looking at my thoughts with curiosity.  

Yes, food is fuel, food provides macro and micro-nutrients, and it should be savored and enjoyed (just like a beautiful sunset).    

I invite you to try the exercises and opportunities to build your mindful eating awareness.    I hope that your meals are no longer chores, but beautiful sunsets.

Definition of Mindful Eating

Mindful eating is a practice that involves paying full attention to the experience of eating and drinking, both inside and outside the body. It emphasizes being fully present in the moment, recognizing and honoring hunger and fullness cues, savoring food, and appreciating the eating experience without judgment or distraction. Mindful eating encourages a positive relationship with food by fostering awareness of physical sensations, emotions, and thoughts related to eating.

Ten Ways to Be Mindful Eaters

1. Slow Down:

• Eat more slowly to savor each bite. This helps you recognize when you're starting to feel full and enjoy your food more.

1. Eliminate Distractions:

• Turn off the TV, put away your phone, and focus solely on your meal. This allows you to fully engage with the eating experience.

1. Engage Your Senses:

• Notice the colors, textures, aromas, and flavors of your food. Pay attention to how the food feels in your mouth and the sounds it makes as you chew.

1. Check In with Your Body:

• Before eating, assess your hunger levels. During the meal, pause occasionally to see if you're still hungry or feeling full.

1. Practice Gratitude:

• Take a moment to appreciate where your food came from, the effort that went into its preparation, and the nourishment it provides.

1. Listen to Your Body's Cues:

• Eat when you're hungry and stop when you're satisfied, not when the plate is clean. Respect your body's natural signals.

1. Eat with Intention:

• Choose foods that you enjoy and that nourish your body. Be intentional about your food choices and how they make you feel.

1. Be Aware of Emotional Eating

1. Mindful Eating Exercises:

• Raisin Exercise: Eat a single raisin slowly, engaging all their senses (look, feel, smell, taste, and listen).

• Body Scan:

1. Mindful Eating Practices:

• Eat Slowly: Take small bites and chew thoroughly.

• Pause Between Bites: Put  utensils down between bites to slow the eating process.

• Engage the Senses: Focus on the color, texture, aroma, and taste of the food.

1. Awareness of Hunger and Fullness:

• Hunger-Fullness Scale: Rate hunger and fullness on a scale from 1 to 10 before, during, and after meals.

• Check-In: check-ins with your body to assess hunger and fullness.

1. Mindful Eating Environment:

• Eliminate Distractions: Eat away from screens (TV, phone, computer) and in a calm environment.

• Create Rituals: Set a pleasant table, even for solo meals, to make the eating experience special.

1. Emotional Awareness:

• Emotional Triggers: identify emotions that trigger mindless eating and explore alternative coping strategies.

• Compassionate Response: Encourage self-compassion

1. Mindful Shopping and Cooking:

• Mindful Shopping: choose foods that you truly enjoy and that nourish your bodies.

• Mindful Cooking: Encourage cooking as a mindful practice, paying attention to the preparation process.

1. Gratitude and Appreciation:

• Gratitude Practice: Start or end meals with a moment of gratitude for the food and the effort that went into its preparation.

• Appreciate Food Sources: Consider the journey of the food from farm to table.

1. Mindful Eating Journals:

• Reflective Journaling: Journal - reflect on your mindful eating experiences, noting any changes in relationship with food.

Resources and Tools

1. Books:

• "Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food" by Jan Chozen Bays.

• "The Mindful Diet: How to Transform Your Relationship with Food for Lasting Weight Loss and Vibrant Health" by Ruth Wolever and Beth Reardon.

1. Apps:

• Headspace: Offers guided meditations, including sessions focused on mindful eating.

• Calm: Provides mindfulness tools and practices that can support mindful eating habits.