Mindful eating has always been a struggle for me. I was never mindful and never really learned about what it was until I started dating my now husband and during my Masters program in Holistic Nutrition. I was always a fast eater and thought it was normal. Not until I started to see how slow Blake would eat and that I would always finish before him did I realize that I was stuffing my face and not even realizing it. Although I eat a very clean diet filled with organic fruits, vegetables, protein and grains’, eating mindfully was never something I thought about because I was still eating “healthy”. I never took into consideration the impact mindless eating had on my body both physically and mentally.
Growing up 1 of 5 kids created a certain environment in our house. If you wanted a certain food you needed to fight for it! And sometimes that literally meant fight. My grandmother would make sweet treats and different types of pastries and breads that I always felt if I didn’t eat it now then it would be gone! There was never a time to savor or take in the moment, it was all about throwing it down the hatch. Its funny to reflect back on it now, but my childhood molded how I eat to this day.
So, what does mindful eating really mean? Mindful eating means being fully attentive to your food—as you buy, prepare, serve, and consume it. Buying fresh food that is grown and raised with good practice and in a humane way. Preparing food with intention and love. Serving food in a setting that shows respect and gratitude for what was brought to the table. And finally consuming what you have and taking the time to notice the smell, texture, noise and more to what is going on in that moment.
Below are some of the tips for mindful eating that I found from a Harvard Health Watch review
5. Bring all your senses to the meal. When you're cooking, serving, and eating your food, be attentive to color, texture, aroma, and even the sounds different foods make as you prepare them. As you chew your food, try identifying all the ingredients, especially seasonings.
6. Take small bites. It's easier to taste food completely when your mouth isn't full. Put down your utensil between bites.
7. Chew thoroughly. Chew well until you can taste the essence of the food. (You may have to chew each mouthful 20 to 40 times, depending on the food.) You may be surprised at all the flavors that are released.
8. Eat slowly. If you follow the advice above, you won't bolt your food down. Devote at least five minutes to mindful eating before you chat with your tablemates.
1. Begin with your shopping list. Consider the health value of every item you add to your list and stick to it to avoid impulse buying when you're shopping. Fill most of your cart in the produce section and avoid the center aisles—which are heavy with processed foods—and the chips and candy at the check-out counter.
2. Come to the table with an appetite— but not when ravenously hungry. If you skip meals, you may be so eager to get anything in your stomach that your first priority is filling the void instead of enjoying your food.
3. Start with a small portion. It may be helpful to limit the size of your plate to nine inches or less.
4. Appreciate your food. Pause for a minute or two before you begin eating to contemplate everything and everyone it took to bring the meal to your table. Silently express your gratitude for the opportunity to enjoy delicious food and the companions you're enjoying it with.
Just recently I started the 30-day Mindful Eating course on Headspace. I am hoping to find some direction on where to start and what to think about as I begin my mindful eating journey. I have some concepts down already like taking into consideration where my food is from and how it is raised. I have successfully taken on the responsibility of finding fresh organic produce as well as humanely raised meats to incorporate into my daily life. I love to cook and share meals with loved ones. I consult with my mother and mother in-law about different spices, mixes and ways to prepare certain things. Now it’s time to focus on how I consume meals and how it truly makes me feel.
Stayed tuned for a 30-day follow up after I finish the Headspace course. Comment below about any similar journeys and what you have found to help you stay mindful while eating
Xo,
Megan