Mindful Eating

I am sure most of you have heard about “Mindfulness”. Especially in your workplace. It has really become more and more popular over the years. I remember during my programming career that there were quite a lot of mindfulness courses that we could attend at work. Which included mindful breathing, mindful movement, and different meditations, etc.

I have even gone down the route of using some mindfulness Apps on my phone. Which can be very useful during stressful times. When we practice mindfulness, we practise accepting our present experience without trying to change it, remembering that acceptance precedes change. Mindfulness training can teach us how to reduce our stress and manage panic attacks, as well as how to be happier and calmer in the ups and downs of life. Mindfulness means we can notice our churning thoughts, and through letting go, find calm in the midst of life’s challenges, and respond more effectively. 

But have you ever thought about

“Mindful Eating”?

I must admit, I have not always been great at eating mindfully. But I have become better over the years. Trust me, I love food and I love eating. It’s a very enjoyable activity for me. Especially when I eat with great friends.

Eating mindfully is not just about focusing on WHAT you are eating. But it is also about gaining insight into the how and why you are eating. It is NOT about judging your food choices at that time but rather on focusing on the here and now of eating. By paying attention to the taste, smells, textures, and sensations, you can savour each bite and get more enjoyment out of the food you are eating.

What happens when our eating patterns

are not mindful?

Think of the first bite of a food you love .. maybe a piece of chocolate. You have been looking forward to enjoying it, and the saliva builds in your mouth as you unfold the wrapper. You bite into it and are totally immersed in its sweetness, richness, and smoothness. It is delicious, and you are happy to be eating it. Then you begin to talk with the person you are sitting with, or glance up at the TV, and the awareness of the flavour in your mouth decreases. Then you are chewing without noticing the chocolate at all. Suddenly all the chocolate has disappeared before you realize it.

Mindful eating is about recreating that “first bite” delight in each subsequent bite of your food. When our minds are occupied with work, or stress, or our never-ending to-do list while we are eating, we become disengaged from the eating experience. We will not be satisfied, and we will most likely seek out more food even though we are actually full. But when we connect with our eating experience and reflect on the source of our food, those who prepared it, those eating around us, and the sensations in our bodies, we will feel more satisfied regardless of what or how much we are eating.

I guess you are probably wondering by

now, why mindful eating is actually

important.

Mindful eating can lead to positive and lasting change because eating mindfully is not about restrictive diet choices which can be quite difficult to sustain over the long run. Food becomes something to enjoy, rather than a temptation or regret. It slows down the pace of our meals, allowing our brains time to hear the “I AM FULL” signals, which may also help with weight loss. Mindful eating can optimize our digestion. When our attention is not focused on eating, our digestive process is 30-40% less effective than it should be, which leads to gas, bloating, and discomfort. Mindfulness can reduce binge eating episodes and improve eating behaviour. Mindful awareness can increase our awareness of the source of our food, which can encourage buying locally and/or organic food. Mindful eating with family members can foster deeper social connections. Which can allow parents to model healthier eating behaviours for their children.

Let me introduce you to a little mindful

eating exercise.

The best way to learn more about mindful eating is to actually try it. All you will need for this exercise is a slice of apple. It may be easier and more enjoyable to try this with a friend.

• Take a bite of the apple slice and close your eyes. Before you chew, notice the taste, texture, and temperature in your mouth.
• Begin chewing slowly. Notice any other sensations.
• Try to stay present. It is normal for your mind to wander. If you notice you are thinking about other things, gently return your attention to chewing.
• Notice each tiny movement of your jaw.
• Pay attention to the subtle transition from chewing to swallowing. Follow the apple’s movement toward the back of your tongue and into your throat. After swallowing, follow the apple’s progress down to your stomach for as long as you can.
• Take a deep breath and exhale.

Reflect on the following:

• What did you notice while chewing?
• Why did you swallow?
• Was the food no longer tasty?
• Did it dissolve?
• Were you bored?

I want you to remember this exercise and experience each time you eat a meal. You will lay the groundwork for mindfully eating the rest of your meal.

Here are few suggestions of eating

more mindfully:

1. Use your non-dominant hand.
2. Sit down to eat.
3. Eat without a TV, newspaper, book, or computer distracting you.
4. Eat in a relaxed, parasympathetic state. Avoid eating when you are stressed. The body will not prioritize digestion when it is in a stressed state, it will be focused on “fighting” or “flighting”.
5. Set down your utensils between bites. Rest for a few seconds before gathering the next bite of food.
6. Chew every bite at least 20-30 times, except perhaps soup or other delicate foods 😊
7. Put a proper portion of food on your plate and try to make the meal last at least 20 minutes.

Mindfulness and changing habits can be hard at times. But you cannot fail if you keep on trying!!  Don’t be only mindful of WHAT you are eating this week. But also why you are eating and how you are enjoying the eating experience.