MINDFUL EATING
WHAT IS MINDFUL EATING?
Let’s start with what Mindful Eating isn’t. It isn’t a diet. It isn’t a religion. It isn’t a program, and it won’t cost you a dime.
Mindful Eating is the way we’re supposed to eat – and maybe used to eat, long before there were constant distractions of technology and a barrage of interruptions due to the loss of boundaries. What used to be a time to nourish our bodies and enjoy fellowship has become something of a checklist chore or a just another add-on to the every-man-for-himself-multiple-tasking juggle.
Mindful Eating is a method of eating that invites us to be completely present in the moment, fully experiencing our food, and entirely engaging each of our senses.
WHAT ARE THE BENEFITS OF MINDFUL EATING?
Before we can answer the question, “What are the benefits of Mindful Eating”, it helps to have a basic understanding of how the digestive process starts.
Where does digestion begin? If you said it begins when food hits the stomach, you might want to update some of the books in your library. If you said the brain, you get a gold star! Don't believe me? Here’s an exercise: think of your favorite food – what it looks like, what it smells like, what it feels like in your mouth. Does it bring back memories of a good meal? Does your mouth start to water? Are you all of a sudden hungry?
The process is known as the Cephalic Phase of Digestion Response. Thoughts of food, whether through recollection (remembering a delicious meal), projection (planning to sink your teeth into a big, juicy steak for dinner tonight), or seeing it in pictures (have you ever looked through a food magazine and felt a bit of drool well up? or maybe seeing those well-styled food commercials compels you to run out to grab a burger? Don’t even get me started on cooking shows!), scents of baked goods or something cooking on the grill will trigger the Cephalic Phase and tell our bodies to prepare for the amazing digestive process.
One can appreciate, just by this mental drill, that our thoughts are very powerful when it comes to digestion. So, starting off any meal with a proper mindset and by practicing these techniques throughout each bite will give your body the environment it needs to thoroughly digest and better absorb the nutrients in your food. What do some of the benefits look like?
Increased nutrient absorption
Reduced likelihood of food-borne illnesses (e.g., parasites)
Weight management
Better satiety
Fewer cravings
Blood sugar control
Promotes heart health
Enjoyment of food
Anxiety relief
Heightened Focus
HOW DO I EAT MINDFULLY?
Ahead of sitting down to eat, or putting a bite of food in your mouth, stop.
Take a breath, clear your mind.
Tune into your body and zoom in to what you are feeling (rushed, light-hearted, anxious, calm, emotional, scattered, tired, headachy) and how your appetite fits in to this picture. Are you genuinely hungry or is what you’re feeling something else (bored, needing an escape, trying to quell an emotion, just going along with the crowd, also known as obligation eating) or, are you actually just thirsty?
Once you’ve determined that you are truly ready to eat, take your time and strive to incorporate the following steps. You don’t have to do them all at once. Pick one or two and master them before moving on to the next. Give yourself a month to complete the list, and another to solidify your new habits. While this list focuses on mealtime, it certainly applies to snacks and treats.
Start any and every food encounter with a prayer, moment of reflection or by expressing sincere gratitude for the food/drink
Eat every meal while sitting at a table in a comfortable but polite posture
Give yourself ample time to enjoy your meal, no matter how simple or small the fare; if you are short on time, make those moments as peaceful as you are able
LOOK at your food for a moment; notice and appreciate it
SMELL the food and savor its delicious fragrances
Take SMALL bites; use a dessert fork or chopsticks to break the habit of putting too much food in your mouth
TASTE the food in your mouth before swallowing it; Try to identify each ingredient or characteristic. Is it salty? Sweet? Savory? Do you notice the herbs? Is it missing anything? Sugar? Salt? Spices?
Chew
FEEL the sensation of the food. Is it thick? Thin? Creamy? Crunchy?
Chew some more
HEAR the sound of the food as you bite into it; is it loud? Quiet?
Chew even more
Set your fork down between every bite and BREATHE; look around at your surroundings; engage companions if dining with others
Did I mention chew?
Sip beverages like a fine, rare wine so as not to dilute stomach acid
Encourage positive talk with guests/companions –save difficult subjects for another time – preferably well distanced from before or after a meal
TURN OFF/step away from all distractions such as phones, television and computers but feel free to include things like enjoyable music
Eat by (or with) candlelight; catch the flicker of the flame and appreciate the beautiful glow, how it lights the table, your food, the room
Don’t “work” through a meal
Read only for pleasure but take frequent breaks to engage your senses with your food; look up after every phrase, paragraph or chapter
Stay seated until the last bite has been fully chewed and swallowed, deliberately taking a moment for thanksgiving or reflection before getting up from the table
Eat outside when weather permits
Change your location for variety and interest, even sitting in a different seat at the table can be enough to give new perspective
Don’t be afraid to eat alone and “do” nothing
Step away from noise and seek out a quiet place to eat – find beauty in the silence
Host a theme night for dinner with family/friends (e.g.: nationality, sporting event, movie) and be sure to match the music to the setting
Reflect on a scripture passage or look at a beautiful piece of artwork, prayer card or icon
Make a list or take turns talking about things you are grateful for that happened during the day and ponder or discuss them over your meal
Find a church that has an outdoor area suitable for eating and prayer and enjoy lunch with Jesus
Don’t let yourself get too hungry. Chew on a raw carrot or some cucumber sticks until your meal is ready. You’ll approach the table more calm and receptive to mindfully eating.
If getting your family on board is difficult, choose one meal every week or a dinner month where you employ a few bullet points. Letting your kids pick which ones to focus on will give them a sense of ownership and inclusion. If you still can’t get buy-in remember, modeling behavior can be very powerful.
Over time, another happy side effect of this practice is you might start to recognize that many of the suggestions translate well to a variety of other areas and naturally apply them with good results.
For help with Mindful Eating techniques, be sure to get in touch with your favorite FNTP (that’s me!). I have a wonderful presentation that makes a great program. Contact me to learn more.
Bon Appetite!
Marie Stumphauzer, FNTP
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“All great change in America begins at the dinner table.” Ronald Regan
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