From Mindless to Mindful Eating
In today's fast-paced world, it's all too easy to fall into the trap of mindless eating. Whether it's stress-induced snacking or absentmindedly munching in front of the TV, many of us have experienced moments where we consume food without truly savoring or even registering what we're eating. I know for me, when food is out in the open and I’m procrastinating or going through the kitchen (which is the central spot of our house and impossible to avoid), I will throw something in my mouth… over, and over, and over… and, if I’m not being mindful, I repeat this until the food is gone and I feel kinda yucky. Which, let’s be honest, as a busy person with a million things on my mind, mindfulness can be hard to come by if I’m not being intentional. I know so many of you struggle with this, too. The food we eat mindlessly adds up - plus, it might not feel good in our bodies, we’re not feeling satisfied from it, and it might detract from our regular eating structure. So, how can we break this cycle and cultivate a more mindful approach to nourishment?
What is mindful eating?
Mindful eating is a practice that encourages us to engage all our senses and be fully present during meals. It involves paying close attention to the food we eat, acknowledging hunger and fullness cues, and savoring each bite with intention and gratitude. By fostering a deeper connection with the eating experience, mindful eating promotes a more conscious and balanced relationship with food. Also, for my fellow foodie friends, practicing mindful eating allows us to fully immerse ourselves in the culinary experience. Rather than reaching for seconds or thirds and ending up uncomfortably full just to prolong the taste, we often find satisfaction after relishing what is physically fulfilling. The heightened taste satisfaction that comes with being completely attuned to our food can be a transformative experience, even if it sounds unconventional at first. Give it a try and unlock the true essence of mindful indulgence.
Benefits of mindful eating:
Embracing mindful eating can bring about a myriad of benefits, both for our physical and emotional well-being. From improved digestion and better weight management to reduced stress and increased satisfaction with meals, the advantages of incorporating mindful eating into our daily lives are profound. By fostering a heightened awareness of our bodies and our relationship with food, we can establish healthier habits that nourish both the body and the mind. Doesn’t that sound nice?
“…But, Sammie, how could we possibly eat mindfully when we have toddlers to feed (plus all the other things that keep us busy)?”
Balancing the practice of mindful eating with the demands of parenting, particularly when you have energetic toddlers to feed, can seem like a daunting task – and I won’t lie, it can be. Juggling mealtime chaos, picky eaters, and the never-ending responsibilities of parenthood often leave little room for mindful eating practices. However, with some practical strategies and a touch of creativity, it's possible to integrate mindful eating habits into your family's daily routine, fostering a positive relationship with food for both you and your little ones. PLUS - let’s not be unrealistic here - let go off the expectation that you need to eat mindfully 100% of the time — this is not an all-or-nothing thing, friends. It’s a practice.
So, I have two simple challenges for you to try mindful eating for yourself:
One little not-so-secret-secret I’ll share with you is that when we’re tasting our food – truly engaging the senses - our taste receptors become overwhelmed after the first three bites. That’s right. After 3 bites, food doesn’t taste as good! Now, that doesn’t mean that you only need three bites to feel physically satisfied (because our energy needs are often much more than that), but to be taste satisfied, you really get the most out of those first few bites. So here’s my proposition for you: make a point to SIT DOWN, smell your food, look at your food, and really taste those first three bites. The rest can be a wash when the littles are running around or asking for a thousand things, but if you really get those first few bites mindfully, it can shift the whole mealtime experience for you - especially when you’re really looking forward to the food.
The second challenge for you is to have one meal or snack per day without distractions. For some of us who have toddlers at home 24/7, that might not work (but, there’s always naptime, right?). For those of us that DO have the opportunity to take a break for meals and snacks throughout the day - take some time to just be with your food. Enjoy it. Check in with your body. Don’t scroll, don’t read, don’t check your emails between bites. Just smell, taste, chew, swallow, enjoy.
Here are some other strategies to help you eat more mindfully and get away from the mindless throwing of food into your mouth:
Create a designated eating space: Designate a specific area for meals and snacks, such as the dining table, to help minimize distractions and focus on your food. And sit down. I’m looking at you, mama. Sit. Oh, but before you sit, maybe wipe up the crumbs first. :)
Eat slowly and chew thoroughly: Take the time to chew your food thoroughly and savor each bite, allowing your body to register feelings of fullness more accurately.
Minimize distractions: Turn off screens during meals to avoid mindless eating while distracted and to fully engage in the sensory experience of eating.
Plan meals and snacks in advance: Prepare and plan your meals and snacks ahead of time to avoid impulsive and haphazard eating, ensuring that you make conscious and mindful choices.
Listen to your body's hunger cues: Pay attention to your body's signals of hunger and fullness, and eat only when you genuinely feel hungry, rather than in response to emotional triggers or external stimuli.
Keep balanced snacks readily available: Stock your home and workplace with nutritious snacks to avoid impulsively reaching for other options during moments of mindless eating.
Keep food off the counter: it’s SO easy for a package of Oreos to be gone within 24 hours if you keep it on the counter. If it’s in the pantry on a higher shelf, you’ll have to have more intention in eating the Oreo (and enjoy it more!).
Mindful mealtime rituals: Create a peaceful and intentional atmosphere during meals - flowers on the table, a candle, light music, maybe a prayer or a word of gratitude before eating and an opening question to get the family talking.
Are there any tips here that you can implement right now?? Go. Do it! Tag me in your instagram stories ;)
Here’s a little mindful eating practice for you to try. Let me know when you do this and what you experience!
Set the Scene: Find a quiet and comfortable space to sit down for your meal. Create a calming atmosphere by dimming the lights, playing soft music, or lighting a candle. (I like to make sure all the crumbs are off the table at the very least…)
Express Gratitude: Take a moment to express gratitude for the food in front of you. Reflect on the effort that went into its production, from the farmers to the cooks, and appreciate the nourishment it provides.
Engage Your Senses: Before taking your first bite, observe the colors, textures, and aromas of your meal. Notice the intricate details and allow your senses to fully engage with the experience.
Eat Slowly: Take small, deliberate bites and chew each mouthful thoroughly. Pay attention to the flavors and textures as you savor the food, allowing it to fully unfold on your palate.
Tune into Your Body: Pause intermittently to check in with your body. Notice any sensations of hunger or fullness and let these signals guide your pace of eating.
Practice Mindful Breathing: Throughout the meal, take deep, mindful breaths to stay present and centered. Use your breath as an anchor to bring your focus back to the present moment if your mind starts to wander.
Cultivate Awareness: Observe any thoughts or emotions that arise during the meal without judgment. Acknowledge them, then gently bring your attention back to the act of eating and the sensations in your body.
Reflect on Satisfaction: After you've finished eating, take a moment to reflect on how you feel. Notice any sense of satisfaction or contentment, and appreciate the nourishment you've provided your body.
By practicing mindful eating regularly, you can develop a deeper appreciation for food and cultivate a more balanced and conscious relationship with eating.
Was this helpful? I wanna hear about it!