One of the few benefits of social isolation and physical distancing is the slowing down of daily life and an appreciation of how connected we are. It is the perfect time to reflect on our eating habits and bring mindfulness into this daily ritual. In the modern world, we tend to eat for convenience rather than nutrition and instant gratification rather than long-term health benefits. How many times have we eaten at our desks, or worse, in our cars?
Mindful eating is taking the time to honour your food by choosing high quality, unprocessed foods (when possible), preparing it with care, and eating it slowly and mindfully using your five senses to really enjoy it. It involves allocating quiet time to prepare and enjoy eating your meal without rushing or multitasking.
Mindful eating is a way of saying to yourself: “I respect my body enough to be mindful of what I put into it and of the way I eat.” It is a meditation where you choose to be present with your food and the way you eat it. Stop, Breathe & Think provides a beautiful ‘Mindful Meditation’ that you can use as a jumping off point. Mindful eating is something that takes practice but it can become a lifelong habit. Try these 3 steps to experience eating in a whole new way.
3 Ways To Practice Mindful Eating At Home
#1 Appreciate your food
When you sit down to eat, take time to look at the food on your plate. Where did it come from? What did it take to get it to your table? How many people were actually involved in creating this meal, from farmers to labourers, truck drivers, factory workers, buyers, sales persons, shelf stockers, and more (mind blowing!). Be thankful for what is in front of you and practice gratitude for this food.
#2 Chew your food
We all remember being told as children: “chew your food”! Sounds so simple but sometimes we overlook this basic necessity. We eat ‘mindlessly’—scoffing food down to feel full or to numb out our feelings. When switching to mindful eating:
- Take a full breath before each bite of food, pay attention to the smell of your food
- Pay attention to the taste as the food moves around your mouth – different parts of the tongue relate to different tastes, see if you can recognize them
- Chew your food until it naturally leaves your mouth. Allow your saliva to really do its job well and start the digestion process right in your mouth
- Finish what you have in your mouth before putting more food in your mouth.
#3 Slow down your meal times
Meal times are a time honoured ritual of fueling the body but they are also a time to connect whether with others, ourselves or the greater world. Slowing down our eating signals the body that we are no longer in a state of stress and we are ready to receive this food. Food digests better when we are in a state of relaxation. Challenge yourself to make your meal last 20 minutes. Not just the time you sit at the table but the actual time you spend eating. Breathe and pause in between bites. Put your fork down several times and enjoy the experience.
Experience the Benefits of Mindful Eating
Do you get bloated and/or gain weight easily? Do you crave sugar or starchy foods? Do you feel lethargic after eating and feel addicted to food? Do you have extra pounds that won’t come off easily? Consider introducing mindful eating if you answered ‘yes’ to any of these.
When we eat mindfully we gain more satisfaction from eating and develop a healthier relationship with food. Intuitively we know when we are full and are more likely to stop ourselves from overeating. We can discover new tastes and textures that makes eating more enjoyable. Mindful eating can also improve digestion, cut down on gas and bloating, regulate bowel movements and create healthy habits that enliven you. This simple practice is something you can do daily to support your health and wellbeing and there is no better time to start than the present.
If you would like to learn more about healthy eating, join me in a free 45 minute virtual/phone consultation to explore your wellness goals and what might be getting in the way. Connect with me today!
Ann-Marie Deas, M.S.W., R.S.W., R.H.& L.C.
Ann-Marie is a registered Social Worker and Health & Life Coach with over 30 years experience in School Social Work and Children’s Mental Health. She is the founder of ‘Sound Living – Transformational Coaching, Counselling, and Consulting’ and can be reached here.