Feeding the Soul: A Journey into Mindful Eating Habits
The concept of mindful eating (Rudzhan Nagiev, Getty Images)
In the hustle and bustle of our daily lives, the simple act of eating has become more of a routine than a mindful experience. Imagine if every bite could be a moment of nourishment not just for your body but for your soul. Welcome to the journey of mindful eating—a path where every morsel is a stepping stone toward a healthier, more connected version of yourself. As we navigate the sea of fast food and mindless munching, it’s time to slow down, savor each bite, and embark on a soulful exploration through the world of mindful eating habits. Get ready to discover the extraordinary in the ordinary, as we unravel the transformative power that lies in the seemingly mundane act of putting food to mouth.
The term “mindfulness” was defined by Jon Kabat-Zinn as “paying attention in a particular way, on purpose, in the present moment, and nonjudgmentally”. Mindfulness, a practice based on Zen Buddhism, has gained popularity as it promotes mindful awareness of whatever the focus may be, serving as a means to inspire individuals to prioritize their well-being. Mindfulness has helped lots of people live with purpose and learn to deal with problems like chronic pain, disease, depression, sleeping issues, and anxiety. It’s also a big part of a way of eating that helps change how you think about food. For a long time, people have known that just changing what you eat doesn’t work unless you also change how you act. We spend a lot of time figuring out which diets work best, but the truth is, they all work a little at first, but none of them really work for a long time.
Mindful eating involves deliberately and attentively engaging with our food, moment by moment, without passing judgment. This approach emphasizes individuals’ sensory awareness of the food and the overall experience of eating, placing minimal importance on factors like calories, carbohydrates, fat, or protein. The primary goal of mindful eating is not weight loss, although it often results in weight reduction for those who embrace this practice. Instead, the intention is to guide individuals in savoring both the moment and the food itself, promoting their complete presence and enjoyment during the eating experience.
If you want to start your mindful eating journey, here are several practices of mindful eating.
- Honor the food
Recognize the origin of the food and the person responsible for preparing the meal. Enhance your eating experience by consuming your food without any distractions.
- Engage all senses
Pay attention to the sounds, colors, aromas, flavors, and textures of the food, and be mindful of your sensations while eating. Take breaks at intervals to actively involve and appreciate these senses.
- Savor small bites, and chew thoroughly
Engaging in these methods aids in decelerating the pace of the meal, allowing for a complete immersion in the flavors of the food.
- Eat slowly to avoid overeating
Consuming your meals at a leisurely pace increases the likelihood of being satisfied or reaching about 80% fullness, allowing you to cease eating when appropriate.
- Don’t skip meals
Delaying meals for an extended period raises the likelihood of intense hunger, potentially prompting the selection of the most convenient rather than the healthiest food option. Establishing regular meal times and allowing sufficient time to relish each meal or snack helps minimize these risks.
References:
Nelson, J. B. (2017b). Mindful eating: The art of presence while you eat. Diabetes Spectrum, 30(3), 171–174. https://doi.org/10.2337/ds17-0015
Cherpak, C. E. (2019). Mindful eating: A review of how the stress-digestion-mindfulness triad may modulate and improve gastrointestinal and digestive function. Integrative Medicine: A Clinician’s Journal, 18(4), 48–53.
Harvard School of Public Health. (2020, September 14). Mindful eating. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/mindful-eating/