Achieving Mindful Eating: Tips and Tricks

Achieving Mindful Eating: Tips and Tricks
by Ariella Singleton Nov, 15 2023

Understanding Mindful Eating

Imagine walking through a delicious buffet line, your plate piled high with cured meats, pastries, and colorful salads only to realize later that you can't remember the actual taste of any of it. Unlike so many of us, the practice of mindful eating challenges us to fully engaging with our food— really savoring every mouthful. It's nibbling at an apple's flesh and its skin, for example, and carefully noting the differences in their textures and flavours. It's easy to dismiss mindful eating as just another trendy hobby, but trust me, it’s a science-backed and a life-enriching exercise.

Your relationship with food is just as important as the nutritious value of what you consume. It's about treating each meal or snack with gratitude, recognizing your cues of hunger, and refusing to allow distractions take you away from the meal experience. This change in perception to our eating habits encourages healthier eating and weight loss. Moreover, scientists and dieticians alike are praising it as a possible solution to binge and emotional eating.

The Foundations of Mindful Eating

So what exactly is mindful eating? From the outside, it looks like meticulously chewing our food and staying silent during meals. But in reality, it's about substantially more than that. As the name suggests, mindful eating demands an awareness of our present moment and engagement during the meal. It's a practice that is derived from the Buddhist concept of mindfulness which promotes focused attention and non-judgmental awareness.

Essentially, it requires listening to your body’s natural hunger and fullness cues and acting accordingly. Have you ever found yourself mindlessly munching on chips while watching Netflix only to be surprised when you reach the bottom of the bag? That’s a classic example of not-so-mindful eating. On the other hand, mindful eating would mean paying attention to every crisp, savoring its salty deliciousness, and pausing to check on the state of your hunger regularly.

Benefits of Mindful Eating

Mindful eating can improve your relationship with food and help you break free from the cycle of eating out of boredom, sadness, or stress. While it may not guarantee weight loss, it can certainly aid it, since it helps you to identify emotions that trigger overeating or unhealthy selections.

It's not uncommon for us to forget our lunches at work, scarf down meals on-the-go, or treat dinner time like yet another task to be completed. But mindfulness inculcates an appreciation for the sheer existence and taste of our food. Instead of viewing it merely as a means to an end, you begin to appreciate every bite. Trust me, it makes every meal an adventure!

Getting Started with Mindful Eating

So you're probably wondering, "How do I adopt this seemingly magical eating practice?" Don't worry guys, it's not rocket science! Sure, it might take some getting used to, especially if you typically eat while multitasking, but with time, it can become second nature.

The first thing you can do is take the time to notice your hunger. Are you actually hungry, or are you just bored? By developing this habit, you can start to thwart emotional eating. Another good habit is to adopt conscious chewing. Dedicate your undivided attention to how your food tastes, smells, and feels in your mouth. It might seem weird at first, but remember, it's not just about slowing down. It's about truly immersing yourself in the meal.

Mindful Eating in Practice: My Personal Story

Here’s a fun Dexter fact: my better half, bless his heart, used to be a chronic overeater. “What do you mean there's such a thing as too many chips?” he’d say, raising another handful to his mouth. During a family vacation a few years back, our kids Bowen and Willa and I had laid down a challenge for him – to practice mindful eating for a week.

Dexter, being the competitive man that he is, accepted. And you know what, it was fantastic seeing him transform! By the end of the first day, he was already surprised by how much his awareness of food increased. He found (as most beginners do) that simply taking the time to chew your food and silence distractions goes a long way in reforming your relationship with food. Today, he can genuinely say he knows exactly when to stop eating, and he's healthier and happier for it!

Tips and Tricks for Embracing Mindful Eating

Ah, I’ve kept you long enough, here are some handy tips and tricks that we’ve found useful in our journey to mindful eating:

  1. Start by picking just one meal a day to eat mindfully. It can be tempting to try all-at-once, but let's not bite more than we can chew here.

  2. Treat yourself like a food-critic. Discover the flavours, textures, and fragrances of your food to enhance your dining experience.

  3. For a true mindful experience, try eating in silence. You could start with a quiet dinner with your family. It'll be different, but you'll probably find yourself focusing on your food more than you have in a long time!

  4. Do away with distractions during your meals. This includes TVs, phones, and even background music. Family meals could be an intense bonding session and also an opportunity to teach Bowen and Willa the art of mindful eating.

There you have it, my friends! This journey to mindful eating is not as uphill as it seems. With a little patience and practice, you can indeed reconnect with your food in fantastic ways never imagined before. Besides, fostering a healthy relationship with food is never a bad idea now, is it?

On that note, here’s wishing you Bon Appétit in the most heartfelt, mindful way. Say yes to mindful eating, enjoy every bite, every flavour, every meal!