Nourish Your Body, Feed Your Soul — A Mindful Eating Practice
In a world full of multitasking and busy schedules, many of us have lost connection with one of life’s most delightful necessities: eating. We eat on the go, squeeze our lunch into a 10-minute work break or have dinner in front of a screen. But what if we approached eating differently?
Mindful eating focuses on being fully present in the eating process, honing in on smells, taste and textures. It involves being aware of your hunger cues and pinpointing which foods help you feel your best. Mindful eating is simply paying attention while you eat and showing gratitude for the ability to be able to consume foods.
How to Practice Mindful Eating —
Eliminate distractions. Turn off the TV, step away from your workspace, put your phone away and prevent multitasking while eating.
Plate your food. Use a plate to eat meals and snacks. Avoid eating out of bags or boxes.
Practice gratitude. Before eating, take a moment to appreciate your meal. Where did it come from? Who prepared it? How does it nourish your body? This can create a deeper connection to your food. Implementing a prayer or meditation before every meal is a great way to create this gratitude practice.
Choose foods that nourish you. Take a moment to observe your food before eating. Compare your meals to the MyPlate method to encourage balance.
Engage your senses. Notice colors, textures and aromas. Is it crunchy or smooth? Is it salty, sweet or spicy? What does is smell like?
Slow down. Put your utensil down between bites and chew foods well.
Listen to your body. Check in with yourself during a meal and before getting a second serving to determine if you are satisfied. Remember, it takes approximately 20 minutes for your brain to receive and process signals from your stomach, indicating that you’ve eaten enough. Use this Hunger-Satiety Scale to get in touch with your hunger and satiety cues. Aim to stay within the blue zone, 4-7, as much as possible.
Hunger-Satiety Scale
Benefits to Mindful Eating —
Reduced Risk for Anxiety and Depression. Eating mindfully slows you down, engages the senses, and shifts focus away from stressors. This will activate the parasympathetic nervous system which will lower heart rate and decrease cortisol levels to calm the body and mind. This relaxation will improve mental health, reduce the risk for anxiety and depression and strengthen the gut-brain axis.
Improved Digestion. When we eat slowly and chew thoroughly, our digestive system functions more efficiently. Digestion actually begins in the mouth so proper chewing is imperative to prevent digestive issues like bloating and indigestion. Incorporating mindful eating practices is a great first step in improving your overall gut health.
Strengthened Mind-Body Connection. Mindful eating will strengthen the connection between our minds and bodies. When we are truly present while eating, we can better understand what foods make us feel good and what foods may not serve us well. This mind-body connection will help us pinpoint triggers and mitigate common gastrointestinal symptoms such as gas, constipation or abdominal pain.
Portion Control. When we listen to our bodies and recognize when we’re truly hungry and full, our portions will support our health goals. Mindful eating can greatly improve weight management without the need for restrictive diets.
Reduced emotional eating. Many of us eat in response to stress, boredom, or emotions rather than actual hunger. By practicing mindfulness, we can identify these triggers and develop healthier coping strategies.
Joyful Eating Experiences. Taking the time to savor each bite allows us to truly enjoy our food. We become more aware of flavors and textures, and take the time to appreciate the culture from which our food originates. Whether it is a hearty salad or a piece of birthday cake, we deserve to feel joy and appreciation when eating.
Mindful eating isn't about strict rules or guidelines — it is about cultivating awareness, enjoyment, and a healthy relationship with food. By slowing down and truly experiencing each meal, we can transform eating from a mindless habit into a meaningful and nourishing practice.
Try incorporating just one mindful eating habit and notice the difference it makes in how you feel both physically and mentally. To dive deeper into your mindfulness practice, book a bundle of discounted nutrition and therapy sessions today! We can’t wait to hear from you soon :)
You’ve got this,
Macy
Resources
https://uhs.berkeley.edu/sites/default/files/wellness-hungersatietyscale.pdf