Disappearing Food? Let’s Try a little Mindfulness.
Disappearing food!
Have you ever Suddenly looked down and found the whole block of chocolate gone!!! I know I have ….. How did that happen? It probably disappeared down the hatch while you weren't noticing or smelling, or tasting, or enjoying it!
Then the internal critic voice pipes up "What are you thinking? One treat is enough. You know you're trying to lose weight/eat better/stop grazing/etc." UGH Thus begins the struggle over the simple, biologically natural, pleasurable act of eating.
The problem is we eat mindlessly
Let's start with what Mindfulness is.
It is deliberately paying attention, being fully aware of what is happening both inside and outside yourself - in your body, heart and mind - and outside yourself, in your environment.
Mindfulness is awareness without criticism or judgement.
The last sentence is very important. In mindful eating we are not comparing ourselves to anyone else. We are not judging ourselves or others. We are simply witnessing the many sensations and thoughts that come up as we eat. The recipe for mindful eating calls for the warming effect of kindness and the spice of curiosity.
We pay attention to the colours, smells, textures, flavours, temperatures, and even the sounds (crunch!) of our food
And the benefits?
Reduced over eating. It’s nearly impossible to overeat mindfully as you are much more in tune with your natural sensations of being full and satisfied.
Increased enjoyment of food. As you master the art of mindful eating, you will develop a new found respect for food and gain far more pleasure from meal times.
Being satisfied with less is linked with reduced over eating,
The real benefit here is being able to trust yourself to feel satisfied after one or two squares of chocolate so there is no temptation to scoff the whole block. Suddenly there’s no need to deny yourself the occasional treat which makes for a far healthier relationship with food.
Ready to change the way you interact with food?
Here are some tips on how to master the art of mindful eating:
Start small. Like all new habits, it’s best to set realistic expectations. Choose one meal or snack each day and commit to focusing on mindful eating at that time.
Stop multitasking at meal times. It’s really difficult to focus on eating if you’re doing other things. Set aside time for eating without other entertainment.
Only eat at the table. Another way to minimize mindless munching is to get into the habit of only eating when you are sitting down and able to give the food your full attention. No more snacking on the run.
While we’ve all drooled over gorgeous food in magazines or online, sometimes we forget about the beauty of the food we are about to eat. Taking the time to notice sets the scene for mindful eating.
Focus on each mouthful. Think about the flavour, texture and even the sound of the food in your mouth. Focus on how much you like, or dislike these sensations.
Chew. While it can be overkill to go to the monastic extreme of 100 bites per mouthful, make sure you chew your food enough so that it is well broken down before you swallow. Digestion begins in the mouth with the action of saliva. If food isn’t chewed properly it means that there’s more work for the rest of your digestion system.
Use cutlery and put it down between mouthfuls. It’s much easier to take smaller portions when using a knife and fork. Of course if you feel like you’re having a ridiculous moment eating a chocolate bar with utensils, then skip this step ….. but do put the chocolate bar down in between bites so you can focus😊
Talk and share. One of the joys of eating is sharing a meal with loved ones. It can be challenging to incorporate mindfulness in a social situation but not impossible. Turn the focus of the conversation onto the meal while you are actually eating. Share what you are experiencing in terms of flavours and textures, likes and dislikes. At first this may seem a little weird but trust me, you’ll soon find yourself having fun with it.
Go for quality not quantity. By choosing smaller amounts of the best food you can afford, you will not only enjoy it more, you’re far more likely to be satisfied without having to over eat.
Make time to prepare your own meals, preferably from fresh ingredients. The cooking process can be as relaxing and enjoyable as eating if you let it. There is, the peace of mind that comes from knowing exactly what has gone into your food makes any hassle worthwhile.
Pick your mindful eating homework
(1) Try taking the first four sips of a cup of hot tea or coffee with full attention?
(2) If you are reading and eating, try alternating these activities, not doing both at once? Read a page, then put the book down and eat a few bites, savouring the tastes, then read another page, and so on.
(3) At family meals, you might ask everyone to eat in silence for the first couple of minutes, thinking about the many people who brought the food to your plates.
(4) Try eating one meal a week mindfully, alone and in silence.