Have you ever got up from finishing a meal and thought ‘I don’t even remember eating that’?
Perhaps you’ve stood at the kitchen bench or sat on the couch while eating and have been distracted by the TV, finishing a work email, or aimlessly scrolling social media. Then you notice your plate is empty and you’re not quite sure where the food went. Maybe you’ve grabbed something to munch in the car while rushing to the next meeting or activity. When you stop at the lights the food is finished, and you wonder how it can be gone already because you’re still hungry.
In today’s fast paced world these situations are unfortunately common. Our busy lives can stop us from regularly sitting down to enjoy our food in a calm and relaxed manner. Eating too fast or in a distracted way is problematic – it can lead us to overeat, binge eat, or eat for emotional reasons, not because we’re truly hungry. It takes about 20 minutes for our bodies to register fullness, so if we’re not paying attention, we can easily eat far more than our bodies need.
Mindful eating (or intuitive eating) is a ‘non diet’ eating practice that can help us to pay more attention to how and what we are eating. Taking the time to eat slowly with consideration, and without distractions is a helpful way to restore our body’s connection with food. Mindful eating can assist us to tune into our hunger and fullness ques so we can rediscover how much food our bodies actually need. And it is a useful tool that can be practiced both before and after having any weight loss surgery.
There are many different ways you can implement mindful eating into your lifestyle.
The Setting
The first step is to ensure that you eat while sitting at the table, not the couch, work desk or car. Make the effort to set the table and use a knife and fork (not just a spoon) and consider using a serviette too. Turn off the TV and put away digital distractions so you can place all your focus on your food. Make your meal an occasion and eat like you are in a restaurant and in full view of others.
Your Posture
Your posture is another important element of mindful eating. Make sure you sit up straight with your feet flat on the floor. Reclining or slouching increases pressure in the stomach, and the likelihood of reflux. Standing up may make practicing mindfulness more challenging.
Take Your Time
Take a few calm slow breaths prior to starting your meal. This helps to calm your nervous system so your digestive system is primed to digest food steadily and calmly (think rest and digest). When we are stressed and agitated our bodies do not prioritize digestion. Take a bite and chew thoroughly.
Chewing is an essential first step in digestion. Food must be chewed thoroughly so it can be swallowed easily and digested well when it arrives in the stomach. In turn, this allows nutrients to be properly absorbed into your gastrointestinal tract. While you are chewing the food is in contact with your taste buds longer, which boosts your feelings of fullness.
Placing your knife and fork down between bites can help to slow down eating. Resist the temptation to take another mouthful before you’ve swallowed. Even if you’re very hungry, reassure yourself that food is coming and it’s not a race! The deliberate act of using your serviette between each mouthful can help to slow eating down too.
Consider your Senses
Considering all your senses while you eat in another way to incorporate mindful eating. While we obviously enjoy food through taste, food is something we can appreciate with all of our senses.
How does your food smell? Can you smell garlic, spices, herbs, sauces? Does your food look appetizing? Is it steaming, colourful, presented nicely? How does your food feel in your mouth? Is the texture of your food crunchy, soft, chewy, goo-ey? Can you hear the food you’re eating? Is it sizzling, crackling, popping, crunchy? And of course, how does your food taste? Is it sweet, sour, salty, bitter, savoury?
Appreciating your food
Developing an awareness of your food and how it is nourishing your body can be a useful way to complete your meal mindfully. Consider how the food you have eaten has helped your body to grow, thrive, and be energized. What beneficial nutrients have you consumed? Do you feel satisfied and healthy? And, if you did overeat or make poor choices, be kind to yourself and be curious. Take time to consider how you could eat differently next time.
-Getting started
You certainly you don’t need to practice each one of these mindful eating steps at every meal. Consider the tips above and what tactics are most appealing to you.
If you think that your midday meal is a time you could concentrating on your food; and that putting your fork or sandwich down between eat bite is achievable for you, then that’s a great place to start. Maybe you have more time in the evening to implement mindful eating. If taking a few moments to consider how that meal has nourished you is do-able, then that’s great. Start, make it a habit, and expand from there.
Mindful eating is a deliberate act. Like any new habit, it can be tricky to get started. If you think it could be a helpful technique for you, spend time asking chatting with the team at UGIRS about how you could implement this practice. The process of mindful eating is especially important after gastric sleeve or bypass surgery.