Mindful Eating: How to do it and why

In about two months we'll enter holiday feast mode. There's usually no amount of exercise that can prepare us for or offset the thousands of calories that await our mouthwatering enjoyment. Some of us have better discipline than others, but if our guard is going to go down, this would likely be when. Aside from holiday eating though, stress eating, overeating, binge eating, unhealthy eating, etc., are real issues that most of us deal with from time to time, if not all the time. Applying mindfulness to food consumption is a strategy that ensures a healthier you if practiced diligently.

Mindful eating is something you can start today, if only when eating a snack. By the time you reach Thanksgiving, you'll be better equipped to handle the temptations. Eating meals mindfully, and even preparing food mindfully can come later, with practice. Does it mean you should never eat a doughnut, or drink soda, or have candy? No, that's not the goal. The goal is to pay attention, and allow the mind (again, over time and with practice) to re-calibrate its ideas about food consumption. You may still pick up a doughnut or a candy bar, but you may not do it as much or consume it as fast. You pace yourself, you understand when you've had enough from the subtle cues your body gives you, if you're paying attention. 

How to eat mindfully:

Step 1) Be sure to eat in a quiet place. No TV, computer, or other electronic device near by. There will be plenty of distraction to deal with, why add to it.

Step 2) Take a moment to appreciate all the people and forces of nature that brought this food to you. Everything from the farmers to the packagers, to the truck drivers, and cashiers at the grocery store. The sun, the rain, you name it.  

Step 3) Engage the senses. I like to play a little game here. I'll close my eyes and pretend that I have no idea what I'm about to eat. I'll then smell and, if appropriate, feel the food for clues, noting my observations. I'm not advocating anyone reach in their soup and decipher a bean from a carrot.

Step 4) Eat! Once the food enters your mouth chew SLOWLY. Really make each chew count. Notice where on the tongue you sense certain tastes. Notice the temperature and texture of the food. Ask yourself if the food is healthy for you and when you've had enough. This is something you'll get better at noticing over time.

Step 5) When it comes time to go down the chute, try to follow it for as long as you can.

Step 6) Enjoy! Be grateful!

Remember, if you do this only with snacks or a couple meals a week you're making great progress. It will change your habits over time for the better.

Oh, and I suppose it wouldn't hurt to practice this when the Halloween candy shows up next month!