Do you ever have trouble knowing when you’re full? Have you ever been bloated or had abdominal pain after meals? Do you regret your food choices at the end of the day, or eat foods that don’t make you feel good? Have you ever wished you could spend more time enjoying your food decisions, and less time lamenting them? Mindful eating can help with these things.
I began my journey with mindful eating as part of my eating disorder recovery plan, but what I found was that it had a multitude of other benefits. Keep reading to find out what mindful eating is and how it can help you have a more satisfying relationship with food.
What is Mindful Eating?
Mindfulness is the practice of being fully present during an experience. When applied to eating, it means paying close attention to the sensations you experience during a meal, without being distracted. It involves savoring each bite and listening to your body’s hunger and fullness cues. In essence, each decision and action you take concerning food and drink are not only intentionally thought out but also experienced to the fullest.
How Does Mindful Eating Help?
Practicing mindful eating has a host of benefits, such as improved digestion, better weight management, lower stress levels, and enhanced enjoyment of food. When we slow down and think about the food we are eating, taking note of every part of the experience along the way, it allows our bodies and our minds to relax and enter into a calm state of being by activating our parasympathetic nervous system. Not only does this make it easier for us to enjoy our food, it also allows our bodies to function at a higher capacity, enhancing nutrient absorption and possibly decreasing symptoms associated with sluggish digestion. It can also help us to reach our fitness goals and become more aware of how our food choices impact us, enabling us to make better choices going forward.
But, if you’re like me, wrapped up in the daily chaos that seems to overtake your well-intended grocery lists and meal plans, it can be difficult to slow down and be intentional with what you eat. Here are some ways you can incorporate mindful eating into your life.
1. Create a Calm Eating Environment
Set the table and remove distractions. Turn off electronics, take a break from work or homework, light some candles, and choose to be present. A peaceful space helps you to focus on your meal, and it helps your body to enter into rest and digest so that you can get the most out of the nutritious meal you’re about to eat.
2. Avoid Multitasking
Remove distractions from the table. Don’t just turn off the TV, make sure the entire family is focused on the meal and bonding with each other. Save any stressful discussions for another time as they can hinder your enjoyment of the food and your time together.
3. Practice Gratitude
Take a moment to appreciate your food. Consider where it came from and the effort that went into preparing it. Thank God for His provision in your life and be grateful to those who were a part of bringing you this wonderful sustenance.
4. Slow Down
Gone are the days of wolfing down your food just to quickly move on to the next task. Slow down and take your time with each bite. Chew your food thoroughly and savor the texture, flavor, and aroma of your food. This also helps your body to better digest food and optimize nutrition.
5. Engage your Senses
Take the opportunity to notice the colors, smells, and sounds of your meal. Did the steak sizzle when you put it in the skillet? Did the smell of roast fill the air when you took it out of the oven? Are the carrots a beautiful bright orange color? Engaging your other senses can make the meal more fulfilling.
6. Listen to your Body
Pay attention to your body’s cues. Your body has a way of telling you when it’s hungry, or when it has reached fullness, and for most people, it’s best to eat following these signals. Eat when you’re hungry and stop when you’re satisfied, instead of eating everything on your plate out of habit.
7. Set Intentions
Before you start eating a meal or a snack, think about what you want to gain from it. There is a time and a food for everything – food for fueling your body, food for fueling your mind, and food for fueling your soul. Whether its nourishment, comfort, or enjoyment, setting intentions for your meal or snack can help guide your decisions and give you a more fulfilling experience.
8. Be Mindful about Portions
Start with smaller portion sizes in the beginning; you can always go back for more if you want. Be aware of your body’s hunger and fullness cues, pausing during meals to check if you are still truly hungry. This reduces your chances of overeating and being uncomfortable later.
9. Experiment with Cooking
Try making something new or using unfamiliar ingredients. Engaging in the cooking process and branching out from having the same meal repeatedly can enhance your connection to the food, and your connection with those with whom you are eating.
10. Reflect on your Meal
After eating, take a moment to reflect on your meal and how it made you feel. Did it make you feel energized and refreshed? Were you satisfied? This can help you build a collection of recipes you’re sure to enjoy, rather than mindlessly consuming routine foods you don’t really connect with.
Conclusion
By incorporating these tips into your routine, you can curate a more positive and fulfilling relationship with your food and enjoy your eating experiences more. Don’t worry if you don’t implement all of these tips by the end of the week; simply start with one or two and work your way up…if you want to. Any positive change with food is progress, and as always, that’s what we’re looking for. Don’t stress about doing this perfectly; the point is for it to be an easy and enjoyable way to reinforce positivity in your relationship with food. Progress over perfection. Always.
