6 Tips to Eat More Mindfully

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Do you feel you are a mindful eater? More and more often we are hearing we should be eating mindfully. What does that even mean? The practice of mindfulness is a concept that we are trying to bring back recently since we are repeatedly distracted and rushing around. Research is showing that health issues, pain, anxiety and even depression can be due to a lack of mindfulness throughout the day.

It’s helpful to be mindful no matter what you are doing, however, it is essential while you are eating. The faster you eat, the less nutrients you absorb. If you are stressed while eating, your body stores fat and most likely a reason why so many Americans have bloated bellies. If you are eating on the go, you are probably choosing unhealthy options rather than something that will sustain your energy and life.

Mindful eating is the process of allowing ourselves to slow down and focus on what we are eating rather than shoveling food into our mouth while preoccupied.

Think about your day and how you are eating. Are you grabbing a bagel and eating it in the car? Are you picking snacks off of your child’s plate while cleaning up the kitchen? Are you just guzzling down a cup (or two) of coffee without any food? Are you eating lunch while returning e-mails at your desk? Are you eating a heavy dinner late at night?

Pay attention to how most of your meals are consumed. If you feel rushed, distracted, overwhelmed and busy, then you may want to consider a chance to eat more mindfully.

Here are some simple tips to focus on your food so you can have lasting energy and a more balanced mood.

Sit in Silence

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Nowadays there are so many distractions throughout the day. When we are eating, we lose our attention toward other things. We can easily access social media, watch videos, return e-mails and make to-do lists. It helps to be productive, but while we are eating, we should be focusing on what is going into our bodies rather than barely looking down at our food. Try to silence your cell phone, eat alone, and avoid distractions as much as possible. At first it may feel awkward to sit in silence and with two available hands, but it will allow you the chance to slow down and appreciate the food that is going to fuel your body and mind. You will gain a whole new awareness into your energy, cravings, fullness, and your surroundings. If possible, sit outside in nature or by a window and notice birds, clouds, sunshine, stars, planes, etc. It may not be possible to do at every meal, but try to set the time aside to eat without as many disturbances as often as you can.

Share a Prayer

Many years ago prayer was the typical start to a family meal. There is the traditional, “Bless us O’Lord” prayer among many others. Although times have changed and people aren’t sitting together for as many meals, it is still a nice routine to incorporate when possible. Whether you are alone or with family or friends, saying a prayer or blessing of the meal allows you the opportunity to slow down, and eat more mindfully. You can also share a form of gratitude for your food, water, company, home, laughter and anything else that you are thankful for at that moment. It may be a fun practice for each of you in a group to say something out loud that you appreciate. It gives everyone a chance to express oneself and to acknowledge others. If you are alone, a bow of gratitude toward your meal gives you awareness to eat more mindfully.

Make It Pretty

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It’s important to make meal-time feel calming, refreshing and significant. This starts with you. Even if you’re not a great cook, you can make your meal’s presentation look beautiful by adding some herbs or fruit on the plate. You can put flowers or candles in the middle of the table. You can have pretty place settings. You can drink out of a handmade mug. Make it romantic, even if you are eating alone. Do whatever you can to make the meal feel special and important. This way you will want to spend more time eating rather than rushing through. You can include your kids by having them make decorations for the table or art for the walls. If you aren’t eating at home, pack yourself a rose or your favorite tea to make mealtime feel more cozy and relaxing. Be creative. Invite others over for a dinner date and share the special setting and scenery with them.

Whole Foods Are Essential

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We all know we should be eating more vegetables, especially compared to other food groups. Basically, half of our plate should contain raw or cooked vegetables such as salad, carrots, sweet potatoes, spinach, broccoli, green beans, peppers, zucchini, etc. You can also incorporate other whole foods such as beans, fruit, nuts, seeds, eggs and oils. Many of us tend to fill up on simple carbs and meat and don’t get as much fiber and vitamins as we should every day. By consuming more whole foods before and during a meal, it helps to fill us up more quickly so we begin to crowd out bread, dessert and other unhealthy items. We will naturally be more mindful about what we are putting into our bodies. Additionally, you may notice a decrease in cravings, which will help you to be more selective in your meal and snack choices.

Eating as an Experience

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Because we are so often rushing through our meals, we barely even taste anything or feel fully satisfied. When we don’t take eating seriously and use it as an important experience, we defeat the purpose of digesting nutrients and feeling pleasantly gratified. Eating is a time to use all of your senses and make it an experiential activity. Start by using your hands to set up your table. Use your eyes to see your meal. Then use your nose to inhale the various fragrances that fill the air. What do you smell? Is it sweet? Is it spicy? Does it make you salivate and ready to taste? Then slowly pick up your utensils, take a small bite and chew it for at least 20-30 bites. Yes, that may sound like a lot, but your saliva contains enzymes to help break down the food in your mouth before it reaches your stomach, making it easier to digest and absorb. While you chew, you can place your utensils down in front of you and breathe. Sipping water between bites also allows you to eat more slowly and mindfully.

Cook For Yourself

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Whether you like to or not, cooking allows you to have a better understanding of what is actually going into your body. When you eat at restaurants or get take-out, you honestly have no idea what ingredients, preservatives, chemicals, etc. that is being added. Restaurants tend to add high-amounts of salt and sugar to make meals and dessert more tasty. When you prepare and cook yourself, you are able to be more mindful about exactly what you are putting into your body. You can keep it simple with overnight oats, soups, stews, roasted vegetables, lean protein and snacks incorporating nuts and seeds. Or you can use it as a time to try new recipes and expand your cooking skills. Play around with spices besides salt and pepper. Maybe host a dinner party, attend a cooking class or join a meal ingredient delivery service. You may be surprised that you enjoy cooking and want to do it more often. At the very least, it will give you more appreciation for the work going into your food.