Mindful Eating

Mindful eating (also known as intuitive eating) is the meditative practice of eating and taking the time to truly enjoy your food. Mindful eating is not about weight loss or weight control, although this may occur as a side-effect, depending on your current eating habits. Not only will it make you more aware of your eating habits, but it will also greatly enhance your enjoyment of food and improve your relationship with food.

It is important to develop the habit of relaxation around eating because creating a peaceful state while eating is vital to optimal digestion. Rushing when you eat doesn’t allow you time to properly chew your food, which can cause stress to the digestive tract, negatively impacting the body’s ability to absorb nutrients and therefore impacting your health. Moreover, in times of stress the body slows digestion to prioritize blood flow and heart rate in preparation to fight or flee. This slowing of digestion can reduce the digestive system’s ability to break down foods, leading to digestive problems and distress. The more relaxed we are when we eat, the better our body can absorb nutrients for optimal function.

What to Eat

It is important not to dwell too much on eating the “right” foods as this can create stress and reduce the enjoyment of your experience. Reject the diet mentality and ignore the message from mainstream media that you are not good enough the way you are. Let go of “good” vs. “bad” foods as this will only lead to feelings of deprivation, cravings and guilt. This mentality prevents you from being free to discover mindful eating. However, we should all strive to eat a balanced, healthful diet, keeping in mind that this can vary from person to person. Remember that you don’t need to eat a “perfect” diet to be healthy and it is progress, not perfection that counts; it’s about honoring your body and balance.

Aside from the nutrition behind what you eat, you should consider your enjoyment of your food. It is important that you find your foods tasty and appealing. Food must be gratifying to the senses and satisfying to the body. Visually appealing and colourful foods are not only nourishing to the soul, but also nourishing to the body. The more varied the colours in your meal, the more varied the nutrients. Keep in mind that depending on your current eating habits, you may have to work at changing your tastes to better appreciate more nourishing foods. Our modern diets consist of high-sugar, high-salt and chemically refined foods which can trick our brains into thinking only those foods are enjoyable. One last thing to consider in what you eat is variety and rotation of foods. This is for the variety of nutrients provided by a varied diet as well as reducing boredom and consequently increasing your enjoyment of your food. Variety and rotation of your food will also reduce the potential of developing allergies and sensitivities to foods eaten too frequently.

With Whom to Eat

With whom we eat can be just as important as what we eat; this will vary depending on the individual. While it is often suggested that we sit and enjoy a nice meal with our loved ones, also consider whether the social setting is a peaceful and relaxing one. Some people are more sensitive to the feelings and moods of others. If eating with your family is stressful due to arguing, mood, or frequent coming and going, it may be better to find a quiet area and eat alone in peace. If you prefer the company of others and you find it relaxing and enjoyable, you should choose to eat with company.

Where to Eat

It is best to avoid eating in front of the TV, in your car, or while moving around. Part of mindful eating is that eating is the sole task at the time of ingestion. This helps to enhance your enjoyment of the food and reduce over-consumption. Take the time to enjoy your food in an inviting environment and observe your feelings of satisfaction and contentment. Choose one or two relaxing places to eat and develop a routine. Perhaps choose one indoor and one outdoor location, as eating outside can contribute to relaxation and enjoyment of food.

When to Eat

When to eat has been of great debate to nutrition science for years and can also vary with the individual. The best rule of thumb you can follow is to eat only when you are biologically hungry. Learn to tune into your body and recognize your hunger cues. Don’t wait until you are starving as by that time, any thoughts of moderate, conscious eating is thrown out the window. One of the benefits of mindful eating is that you become more in tune with your body and so you are better able to determine when you are hungry. In order to balance hunger with regular eating patterns, it is best to be prepared and plan your meals ahead to be sure that you have what you need on hand.

Why to Eat

We should eat to bring nourishment into the body, feeding both body and soul. One of the main barriers to mindful, healthful eating is emotional eating. Find ways to comfort yourself and resolve issues without food. Food may comfort you initially but it won’t solve the problem and it may just make you feel worse in the long run. Before you eat, take a moment to check in with your body and ask yourself if you are truly, biologically hungry.

The following are the steps to follow to practice mindful eating. Keep in mind that mindful eating and optimal digestion take time. If you don’t have time to sit down and truly enjoy a fair-sized meal, try eating small snacks throughout the day until you can appropriately prepare to eat. 

1. Take the time to prepare yourself to receive nourishment and to get the most of your meal.  It is recommended to actively and carefully prepare your meal. Not only will it taste better, but the senses play an important role in digestion. The preparation and smell of the foods will prepare your body to digest the food. Don’t forget about the presentation – making your food appealing is part of the process!
2. Choose your setting carefully.  Prepare your environment to be relaxing and inviting. Make yourself comfortable in your environment.
3. Before putting the food into your mouth, take the time to close your eyes and smell it – remember you have five senses! You may even want to try feeling it with your hands, depending on the food.  
4. Eat slowly. When you put the food in your mouth, replace your utensil on your plate. Take the time to slowly move the food around your mouth and chew it well. Note the flavours and savour the tastes. Digestion starts in the mouth and chewing well will make the food easier to break down by the rest of the digestive tract. This step is the main part of mindful eating. Truly appreciate each bite.
5. Pause frequently to check in with how you feel. Take account of your satisfaction and pleasure and feel your fullness. It takes 20 minutes for the brain to receive the message from your stomach that you are full, so eating slowly and paying attention to your body’s cues will prevent overeating.
6. Take note of your emotions around food while you eat. If you are not enjoying your food, stop eating it and if you find that you are dwelling on something, take a moment to recognize your emotions and move past them before continuing with your meal. Clear your mind and continue to bring the focus to enjoying your food.
7. After a fair-sized meal, take some time to sit and relax and let digestion begin. Perhaps enjoy a warm cup of herbal tea or warm water with lemon and take in your surroundings or enjoy conversation with company. 
8. Approximately an hour after eating, it is best to do some light activity like walking to help keep the digestive tract moving and to increase your metabolism. 

There are some ways to adopt elements of this practice without taking a lot of time but I recommend trying to do this during one meal a day -- whichever meal you feel you can take the most amount of time. I find supper works best if I don't have anywhere I need to be in the evening. Bonus if you are able to enjoy this process with your family!

Tips for Busy People

• Feeling stressed out and craving a treat like chocolate or ice cream? Try taking the time to truly savour each bite as you indulge. You may find that you are satisfied eating less of the treat! I like to keep a chocolate bar nearby in a drawer and I take one small square when I’m looking to satisfy a sweet craving and I let it melt in my mouth without chewing until it’s gone… moving the chocolate around with my tongue as it melts. I find I often don’t need more than one square when I do this.
• Used to eating at your desk? Try taking the 10-15 minutes it takes you to eat to shut off your computer screen and other electronics and focus on the task of eating. Truly try to enjoy the textures and flavours. You may find that you are more revitalized to keep going in the afternoon! If you can, try to squeeze in a 10-15 minute mindful walk afterwards to get the blood (and digestion) moving.