The Art Of Mindful Eating

Treating your mind to be in the present moment is the number one key to making healthier choices.

Susan Albers

Photo by green kitchen stories and inspired by my dear friend Natalie.

Okay, I want to be honest with you, we are going to talk about a topic here, which is something I myself am still struggling with, from time to time. It is a very important topic though because I feel like we, including myself, are most of the time distracted when doing something, constantly multi-task and find it hard to stay focused. When it comes to food and eating though, it is super important that we focus on just doing that. For example, if I watch TV while I am having my meal, my brain is focused on what is happening on the TV vs what is happening in my tummy and therefore the brain does know know when to tell me that I have had enough food and this can lead to overeating for example.

But, before we jump right in, I wanted to share a little personal story with you.

I am blessed to have grown up with parents that made sure that their kids eat healthy, fresh and home made food in a mindful way. I remember as if it was yesterday that my mom and dad would always tell us things like: "sit down to eat", "take smaller bites", "you need to chew properly", "don't rush, take your time", "don't check your phone, we are eating now, you can take care of xyz later" and we were not allowed to eat in front of the TV. We were always taking our meals together as a family and for a few years even said a prayer together before eating. Expressing gratitude towards the food that we have been given has always been an important practice. So, even though I have learnt all of this as a child, it is quite difficult to practice these things in today's busy world, especially the "not eating in front of the TV" part when you are living alone. But, I have improved and can tell you that it is only a matter of daily practicing and also discipline at the beginning. Humans need 40 days to learn/adapt to something new so give yourself enough time and take baby steps, start with one thing.

So, let's dive in and learn what "mindful eating" actually stands for:

• Mindful eating means applying the practice of mindfulness to eating.

• Mindfulness – or being mindful – means being self-aware and totally present in the current moment.

• When applied to eating, it means that you’re completely present while consuming your food. You’re not on autopilot, you’re paying complete, 100% attention to how your body feels, how full it is, how the food feels in your mouth and stomach, how it tastes, and so on.

• Mindful eating is an awareness and appreciation that nourishes not only your body but also your spirit and opens the door to appreciating your life.

Extensive research has shown that adopting mindful eating practices can dramatically improve many areas of health and overall happiness and enjoyment of food so I want to encourage you to give it a try, min. 40 days :-)

Here are a few benefits of mindful eating:

• Slow down and take a break from the hustle and bustle of your day, easing stress and anxiety

• Examine and change your relationship with food—helping you to notice when you turn to food for reasons other than hunger, for example

• Derive greater pleasure from the food you eat, as you learn to slow down and more fully appreciate your meals and snacks

• Make healthier choices about what you eat by focusing on how each type of food makes you feel after eating it

• Improve your digestion by eating slower

• Feel fuller sooner and by eating less food

• Make a greater connection to where your food comes from, how it’s produced, and the journey it’s taken to your plate

• Eat in a healthier, more balanced way

Here is how my mindful eating practice looks like, some days it works better than others but that is okay, I am getting there:

For me, it already starts with how I prepare my food. I really enjoy cooking my breakfast and tea or hot lemon water. While I cook, I focus on all the ingredients, what they bring me and how they support my body, express my gratitude and try to really be in the moment. I only switch one my phone once I have finished my breakfast and am ready to start working.

So, when my breakfast is ready and if the weather allows for it, I sit down on a comfy chair on my balcony with my hot bowl in my hands, say a little prayer, express my gratitude for this meal and then slowly enjoy spoon after spoon, really taking my time, taste all the different ingredients, make sure I chew my food properly and really just enjoy this special moment in peace before the day starts. If you want to intensify your eating experience, I recommend you eat with your hands. I do that sometimes when I eat Indian or Mexican food, chicken, pizza, etc. It really makes a difference. Once I finished my meal, I try to sit for just a few more moments in silence before I then go back inside, wash the dishes and start the day.

Something else I really pay attention to is that I don't drink anything right before, during and after a meal except for a few small sips. According to Ayurveda, if you drink water during your meal, the water will dilute the digestive juices. In order to allow the body to properly absorb all of the nutrients, wait at least 60 minutes after each meal before drinking again.

I hope I was able to inspire you a bit and spark some ideas that you will try to incorporate into your daily life. As I said, just start with one thing and see how it goes for you.

Enjoy your meal!