Eating Mindfully

​I used to eat on the run all the time.  I’d grab a Kind Bar as I was leaving the house.  Sometimes, I’d have my breakfast driving to an appointment.  I’d find a few minutes in between seeing patients to gulp down lunch.
 
It’s easy to do and can seem efficient.  Sometimes it may actually make sense.
 
As a habit, it may become problematic. 
 
Here are some of the benefits of sitting down to meals, eating with friends and family & savoring our food.
 
Enjoyment
In addition to adding nutrients to our bodies, food is meant to be taste good & add to our sense of enjoyment.  When we spend  more time eating meals, we experience more pleasurable feelings.
 
Bonding
There are social benefits to eating with family and friends.  No surprise that studies show we bond with people that we break bread with.  Sharing food is one of the oldest and most enduring customs of humankind.
 
Better Digestion
We tend to eat faster when we eat on the run. When we take time to eat, food is more easily broken down with the help of digestive enzymes, leading to less adverse GI symptoms.  We’ll absorb more nutrients and our food will be digested and metabolized more efficiently.
 
Weight Loss
When we eat slower, we give our bodies more time to reach the sensation of fullness.  We’re more aware of when we are no longer hungry, which may make it easier to forego that second helping.
 
Food Quality
When we take time to plan or prepare a meal, we’re more likely to eat healthier foods.  It’s easier to add greens and other veggies to our diet.
 
Gratitude
When we eat with others, we often comment on the taste of our food.  We compliment the chefs and take notice of our favorite dishes.  We build traditions around the foods we love & give thanks for them.
 
You may think that this sounds great.  Still, it may be difficult to embrace eating more slowly & setting aside times for regular meals.
 
Here are some suggestions that can help:

1.  Schedule time on your calendar for breakfast, lunch & dinner.  Even setting aside 15 minutes when you know you’ll eat can be helpful.
2. Count to five every time you take a bite before swallowing your food.
3. Make meal plans with folks you haven’t seen in a while.
4. Create a family meal at least once a day, when you eat with the people you live with.
5. Create monthly or quarterly dinner dates with folks in your community to make planning get togethers easier.
6. Take a moment to notice your senses as you eat.  This will help ground you in the current moment.
   1. Before eating look at the food in front of you.  Notice how it looks to you.
   2. Then take a moment to notice the smell of the food.
   3. Listen for any sounds in the room you’re sitting in.
   4. Notice how your body feels.
   5. Finally, take a bite of your food and notice how it tastes.
7. Then repeat the process, even if it’s just quickly scanning the different senses, until you finish your meal.

 
Let nourishment be a pleasurable experience – one that’s available to all of us.  If you find any of these suggestions to be helpful (or difficult) feel free to send me an email & share your experience.
 
Here’s to healthier eating one bite at a time!