As part of my dietetic internship, I had the opportunity to prepare a seminar on "Mindful Eating" to help participants prepare for the holidays. I’d heard of Mindful Eating as a healthy practice, but little did I know how beneficial it could be!
Life is busy and full of distractions, if not in our head with thoughts about something we did or something we plan to do, then from TV, internet, multitasking, time constraints, children’s activities, and social commitments. When do we have time to truly focus on our enjoyment of food?
What is Mindful Eating?
Mindful eating means eating with awareness – awareness of the experience of eating. Mindful eating means tuning in to all of your senses:
- Eyes – sight of food
- Nose – smell of food
- Tongue – taste of food
- Touch – mouth feel of food
- Sound – noise of eating (crunching sounds)
Benefits of Mindful Eating
Mindful eating is definitely a worthwhile practice to develop, especially during the busy holidays. Mindful eating has several benefits:
· Greater enjoyment of our food (research has shown that the pleasure center in the brain is stimulated more when eating mindfully)
· Eating more slowly = less food before reaching satiety
· Greater awareness about whether we are full or not
· Improved digestive function – when body is experiencing fight or flight, the digestive process is on hold (30-40% less effective). Result: digestive distress, impaired nutrient absorption, feeling of heaviness.
· Allows us to tune in to physical hunger vs. emotional hunger.
How to Develop the Skill – Practice!
To practice mindful eating, get a good piece of dark chocolate, a sweet dried apricot, or a cruncy walnut. Find a quiet place with no distractions and follow the steps below.
1. Look at the food – notice the color, texture, shape.
2. Smell the food – inhale the aroma a couple of times and notice how you can “taste” with your nose.
3. Take a bite – do not begin chewing yet. Notice the flavors on your tongue. With the chocolate, allow it to slowly melt and awaken all of your taste buds.
4. Chew the food slowly – notice the feel of it in your mouth. Listen to any sound that the chewing makes.
5. Swallow the food – be aware of its inner journey to where you no longer experience it as food.
How was your eating experience different? Did you notice anything new about the food you ate?
While it may not always be practical to focus every bite of food at this level of awareness, here are a few strategies to slow down your eating to focus your awareness on the enjoyment of your meals.
· Eat with chopsticks and/or put your utensils down while you chew and swallow.
· Eat with your non-dominant hand.
· Eat without TV, computer, or newspaper.
· At work, get away from your desk and eat outside or with an outside view.
· Express gratitude for the food and/or eating companions when you begin your meal.
Implementing these strategies to eat more mindfully can improve your digestion and your waistline this holiday season. Enjoy your favorite holiday foods to the fullest!
