MINDFUL EATING

I read a really interesting article this week on the concept of Slow Eating, or Mindful Eating.

Not gonna lie, at first, I thought the idea was kind of woo-woo. Mostly because I've spent most of my life in a hurry and trying to shove food in my mouth as fast as I can so I could either get to my next "thing" that I needed to be doing, or to get whatever delicious food I was eating scarfed down so I could eat MORE.

Not to mention for the past few years I've been dealing with 3 teenagers who stuff their faces as fast as possible, and there was a good chance I might not get to eat at all if I didn't hurry.

But the more I've learned as I studied health coaching, as well as working on my own personal wellness journey, the more Mindful Eating kept popping up in my classes and in my research.

It almost sounds too simple to be effective.

Eat slowly. Ummm....okay? Why? What does eating slowly do for your body?

Well, based on research from the University of Rhode Island, eating slowly can do several things for your body.

1. It can help you eat less without feeling deprived. This happens for two reasons: 

A) Physiology - it can take at least 20 minutes for your body's satiety signals (feeling full) to really kick in. Eating slowly gives the system time to work, letting your body know when you've had enough to eat. 

And B) Psychology - slowing down, "savoring" the meal, makes you FEEL more satisfied with less, and you feel less deprived. 

2. It can help you look and feel better. If you have stomach pains, bloating, or cramping, slowing down can help relieve some of your digestive issues. This happens because when you slow down, take your time, and chew your food plenty of times, it helps to break down the foods better, they are more easily churned into chyme (broken-down food particles in your stomach that move on to the small intestine for absorption), and it helps your body better absorb important nutrients.

3. It helps you distinguish what HUNGRY and FULL actually feel like. We get into such aroutine of eating at specific times or eating until our plate is clean that our bodies may no longer recognize what ACTUAL hunger feels like, or what it means to be FULL, but not stuffed. Slowing down helps you tune in to the signals your body sends to let you know when you've had enough, and you learn to trust those signals.

4. It can help disrupt "binge-eating" patterns. If you've ever started out with the intention of just eating ONE cookie, and found yourself with half the box/container gone, then Mindful Eating might be the trick for you. By slowing down, you'll become more aware of the fact that you ARE binging on those cookies/chips/whatever. You'll be more likely to stop sooner and eat less. You'll feel more in control of your eating. And you'll be better able to stop yourself the next time it happens.

5. It can be a "TOOL" you use anytime, anywhere. You may not have control over what food is available, but you can always control how quickly you chew and swallow. No matter what's happening in your life, or what is on your plate, you can practice eating slowly.

So....how do you get started with Slow Eating (Mindful Eating)?

There are a few options you can try.

First, Breathe. 

Take a breath before you take your first bite. Chew slowly. Take another breath before your next bite. Chew slowly. Repeat. That's it. Simple, but effective.

Second, Add One Minute. 

As you're about to eat, start a timer. See how long it takes you, eating slowly, to finish your meal. The next time you're about to eat, set the timer again and see if you can add one minute to your previous time. The slower you go and the longer you stretch out your mealtime helps, even if it's only a minute.

Third, Sit At The Table. 

Try to sit at the table for every meal possible. Avoid the couch, the car, your desk at work, etc. whenever possible. Focus on sitting down, relaxing in a calm environment, and pay attention to your food and body. (When possible - I'm acknowledging all the parents out there with young children just trying to get a bite of food in before someone spills their drink all over the table and you're stuck eating cold chicken nuggets and leftover macaroni and cheese in front of the stove....been there, done that.)

Fourth, Eat Foods That REALLY Need to be Chewed.

Take a bite of a food like a carrot, and then take a bite of a cracker. Which one takes more time and effort to chew? Go for the foods that require more chewing, time and effort to eat. The more you have to chew, the longer it will take you to eat, and the faster your full signals will be able to catch up.

Fifth, Do Something Between Bites.

Talk to someone between each bite. Put down your utensils after each bite. Take breaths between bites. Take a drink of water after every bite.

Sixth, Savor Your Food.

Try to notice as many things about your food as you can while you're chewing it, like texture (crunchy or creamy, flavor (salty, sweet, bitter, sour), smell, etc. Try to experience everything you can about it to help slow you down and take your time.

 

Other things you can do to help you eat slowly are to notice what things affect your eating speed. Think about who you're with, where you are, what you're doing or when you're eating. Think about what works well and what doesn't, and try to make adjustments accordingly.

And refine your practice. If you find yourself rushing, it's okay. Just stop, take a breath, and try to slow down. Embrace Mindful Eating as an experiment and see what you learn from it.

Look at each meal as a chance to practice.

Until next time.....