Over the past few years, the term “Mindful Eating” has appeared frequently as more nutritionists and dietitians have shifted towards more holistic approaches. However, don’t let the social media trend turn you off; Mindful Eating is a legit practice that has been studied, analyzed and applied both scientifically and in the real world.
If you are here for this article, you must be looking for more information on what Mindful Eating is, and you’ve come to the right place! The cool thing about it is that literally anyone can do it. You don’t need anything to start — just you, your mind and your body!
But First, We Cook!
I’m gonna take you one step right before the eating begins – cooking!
When I think about food, I tend to think about how it got on my plate. That’s where “Mindful Cooking” comes in. Here are a few tips on how to practice that (if you are cooking at home of course):
- Choose ingredients intentionally, especially those which you enjoy eating and know will fulfill and nourish you.
- Dive into the process and don’t rush yourself. Focus on what you are doing, clear your mind of any thoughts or expectations, and allow your intuition to lead you. Be present.
- Experience the feeling of the ingredients, their textures and sounds as you slice them up, the aromas that fill the kitchen as you are cooking.
I met a lot of people who say they don’t like to cook, and I’m sure everyone has their reasons. But I truly believe that if you cook with intention and mindfulness, you will begin to enjoy the process a lot more. Even when you don’t know what to make and end up throwing whatever you have in the fridge, you can still make the most out of it and let your curiosity and creativity guide you.
Relax, Take It Eaaaasy!
Did you know that the body enters a more relaxed state when you sit down to eat? This is because standing activates a more alert state (in case you need to run from a lion or something!). So naturally, sitting down helps your body prepare to rest and digest. Interesting right?
So whether you sit at a dining table, on your couch, or on the floor, just sit and relax my friend. There is no lion chasing you (hopefully).
If you are at work, sit down somewhere as quiet as you can possibly find, away from your computer and emails. For example, at my previous office job, I used to sit alone on an empty desk or at an outdoor table, as I personally don’t really like to talk with others while I eat. I highly recommend that you take a lunch break no matter the workload, simply because it’s your right and you deserve to eat in peace!
Try your best not to put your favorite series on the TV, and put your phone down. Any messages and emails can wait until you’re done. Silence really helps with tuning inwards and feeling your senses.
Activate Your Senses
Eating is a very psychological process, where your senses send countless signals about what you’re eating to your brain each second. All your senses are activated.
- Sight: When you look at your plate, what do you see? Is it colorful? What stands out to you? Does it look appetizing to you or not so much? Allow your eyes to feast first.
- Smell: What do you smell on your plate? Can you smell anything specific, any individual aromas? Do you like the smell or not?
- Taste: As soon as you take a bite, your taste buds receive the flavor compounds. What do you taste? Can you sense where on your tongue a flavor is coming in? Can you tell what the ingredients are by the flavors?
- Touch: Your mouth is full of sensitive cells which can sense the textures and feel of the food. Is it soft, crunchy, dry? Does it melt in your mouth? Does it have that satisfying bite? Besides sandwiches and burgers, I’d like to note that many cultures use their hands for eating, which can contribute a lot to the experience too. Some would say that eating with your hands is even more satisfying! I agree, as a Jordanian, dipping bread in hummus, labneh and scrambled eggs is almost a daily breakfast ritual.
- Sound: Without going into the argument of cultural approaches to eating loudly, the experience of sounds from food can truly affect your experience when eating. The sound of a crunchy apple or the swish of orange juice being poured into a glass might be very refreshing and appetizing. I do love that crispy croissant sound too! It’s okay if you don’t though. It’s all about your own experience. What do you hear in the food you’re eating?
Your senses carry so much information, you just need to be present. If you are distracted and not paying attention, you won’t be able to fully experience all those signals. It takes practice to reach a state where you can still tune in even if you are surrounded by distractions. Take your time, and let your senses out to play!
Slow Down, Not Chow Down
If you are a fast eater, I highly recommend slowing down. If you are already a slow eater, I would then suggest allowing yourself to dive deeper into the moment.
Eating slowly is great, here are a few reasons why:
- It allows you to chew the food thoroughly, which makes the nutrients easier to break down in your digestive system.
- It allows your hunger signals enough time to tell you if you are full or not yet. If you eat too fast, you may end up eating way more than you can handle, and end up with that sickly full feeling.
- It keeps you in a relaxed state while you eat, and lets your body focus on the process of digestion.
You can eat slowly by taking your time between each bite. Put your cutlery down while you chew. Feel the texture of the food go from big bites to small mushy mouthfuls. If you are very tuned in, you can even feel the sensation as it goes down your food pipe into your stomach.
Listen To Your Body, It Has A Lot To Say
Your body naturally sends signals to your brain when you are hungry, and also when you are full. It is your job to listen in and determine what your body is telling you.
Some diseases or conditions may sometimes mess those signals up, so if you feel that you really can’t determine the signals, it is a good idea to check with your doctor for underlying issues.
After every few mindful bites, check in with yourself. Listening to your hunger signals will help you know when to stop, and the most important thing you must do is to actually do what the signals tell you to do.
I know what you’re thinking… that FOMO feeling. That if you don’t eat as much as you can now, you’re not gonna get the chance again. But I’d like to challenge that. Unless you are visiting a far away country that serves a very special dish unlike anything you’ve ever had, you are not gonna miss out.
That pizza you love so much? You can reheat in the microwave again tomorrow.
That delicious buffet? Sure, they say All You Can Eat, but it’s nothing you can’t eat again elsewhere, right?
Even your mom’s delicious dinner, you can always take leftovers!
If you are privileged enough to have a fridge, you can try to accept the fact that you will mostly likely have that yummy meal again.
On the other hand, stopping yourself from eating when you’re still hungry is not a good idea either, as it can really break that trust between your body and mind and can develop further issues down the line.
Both overeating and undereating behaviors can contribute to bad relationships with food, and may lead to eating disorders (or may be signs of an already existing eating disorder). Eating disorders are not to be taken lightly, and must be treated with a specialized dietician and doctor.
Don't Force Yourself
The days of force feeding are over. I’m here to give you permission you haven’t been able to give yourself: If you’re too full, stop! If you don’t like it, don’t eat it!
Trust me, this simple tip can go a long way for you.
I just had a meal I cooked and really didn’t like how the eggplants turned out — the texture wasn’t good at all. I was disappointed for a moment, but then I simply just left them aside on my plate. I did try them a few times, didn’t like them, then enjoyed the rest of the meal.
I understand that this might be challenging for those who grew up with parents who forced their children to “clean the plate” no questions asked. I highly recommend looking into this issue, as it can truly feel paralyzing and shameful if left unprocessed.
The act of forcing yourself to eat more if you are full, or eat a food you don’t like, can really affect the way you perceive food. Your relationship with food takes a hit each time you don’t listen to your body.
Stop when you are full, and you can keep any leftovers for later if you’d like.
Leave out the parts you don’t like, and practice gratitude for the option of choosing food you enjoy.
Also, learn from your experience: don’t put crazy amounts of food on your plate, and don’t make or order the thing you don’t like again.
An Extra Piece Of Advice
If you are on some form of meal plan and/or eating a specific number of calories, it helps to eat slowly and truly enjoy each bite, whether it’s a savory dish or a sweet snack. When you are present while eating, you will feel much more satisfied when you’re done.
When you are unaware of yourself while eating, you’ll feel like you didn’t enjoy it and left feeling unsatisfied and cravings intensify.
So take your time, savor the flavors, be mindful and intentional while you eat. When I shared this tip with my husband, he began eating his beloved mixed nuts ever so slowly, eating his almonds in halves to enjoy each bite. It was funny and cute I must say.
In Conclusion
Mindful Eating is simple, but it takes daily practice and intention to really feel the effects. Try to apply the tips I shared here whenever you can – day after day – and within time you’ll be a master at mindful eating everywhere you go!
Do you have any tips that I haven’t mentioned here? I’d love to hear them, please share yours in the comments!
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