Eat Like You Mean It!

How Mindful Eating Can Change the Relationship You Have with Food and Improve Digestion.

Hey there, food lovers! Ever ended up gulping down a meal as you scroll through your phone only to start feeling a little blah after doing it? Or perhaps you have gobbled lunch at your desk and not even tasted it? You're not alone.

 In our fast and busy society, eating just becomes another chore that we hurry in and out. But what then should I say happened when I told you there is a way to eat that can even make you feel good - body, mind, and soul? Introduction to mindful eating.

What is Mindful Eating?

Mindful eating is concerned with awareness. It is the act of taking all of your senses to the act of eating - taste, feeling, slow chewing. Imagine it to be a foodie adventure with each bite. It is not the diet or the rules but relating to your food and what your body is telling you.

Benefits of Mindful Eating

Improved digestion: Your body has the ability to digest food better when you take your time to eat and chew food.

Less Stress: Mindful eating is able to relax your nervous system.

Weight Management: An attentive consideration to hunger/fullness cues can be used to control eating habits.

High Pleasure: You do taste and enjoy food better!

Portion Control: You are in a better position to see when you are full compared to when you are full.

Mindful Eating: How and Why.

Slow Down: Eat smaller portions, chew them.

Areas No Cell Phones, TVs during meals.

Make Use of Your Senses: Pay attention to colors, smells, textures, tastes.

Listening to Your Body: Tune into Hunger and Fullness.

Appreciate Your Food: You should consider the source of your food, how it was grown.

Chew, Chew, Chew: Mouth! Mouth! Digestion!

The Science of Mindful Eating and Digestion.

Gut-Brain Connection: Digestion and state of mind have a close connection. Stress may also affect gut health, mindful eating has the ability to relax this axis.

Chewing & Enzymes: Food is mixed with saliva enzymes in the mouth by thorough chewing, which helps it to be digested.

Gastric Response: To control the digestive hormones, one may eat slowly.

Comparisons: Mindful Eating and Typical Eating Habits.

Aspect Mindful Eating Typical (Distracted) Eating

Pace Lawful, prudent Frequently hurried.

Awareness High - senses involved Low - frequently distracted

Digestion Could be enhanced Can cause uneasiness.

Satisfaction Frequently higher May make one feel blah.

Stress Effect Has the potential to decrease stress Possibly enhances stress digestion correlation.

Eating Mindfully When You are Busy.

Keep It Simple: Eat one mindful meal per week.

Use Cues: Place cutlery between bites.

Gratitude Moment: Take a moment to appreciate the food before eating it.

Breath: Breathe first, and then jump into the water.

Common Challenges

Custom: Habit is difficult to kill; it is a practice.

Environment: It is distracting, make an eating environment quiet.

Perception of time: Walking around feeling too busy: Mindful eating actually can be time-saving through improved digestion!

TL;DR Summary

Mindful eating refers to the experience of enjoying food, listening to the body and often results in improved digestion as well as appreciation of meals. It is a train of practice - do little at first, do gradually, use the senses.

Now It's Your Turn

Are you mindful about your eating experience that you remain mindful? Perhaps something especially good to eat? Or maybe you are wondering how to address distractions during the mealtime? I would be excited to know how mindful eating applies to you - or whether you would be interested in some tips on how to apply mindful eating in certain contexts such as work lunch or family dinner.