Back To Basics: Mindful Eating

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So, what is mindful eating and how can it benefit you?

You may have heard of ‘Mindfulness’, which at its core is about focusing on the present moment and being aware of your thoughts, sensations and accepting your feelings without judgement. Mindfulness is becoming a very popular way of dealing with stress and accepting your life as it is and being calm and okay with that. It can bring a stillness into your life and reduce the symptoms of many mental health disorders or indeed just help with the daily stresses of life.

Mindful eating is very similar to Mindfulness in that it’s about maintaining a conscious awareness of the food you eat and drink. It’s about being fully present

and aware of taste, smell, texture, how the food makes you feel and the signals your body sends about satisfaction and fullness. Mindful eating simply requires you to acknowledge the food you eat and all the sensations you observe. For some people it can extend to the process of buying, preparing, and serving the food, as well as eating it, but let’s not get to carried away just yet. To get you started, let’s just focus on eating and drinking it for now. For many of us, as we go about our busy lives, mealtimes are often rushed or non-existent. How often have you found yourself stuffing half a slice of toast in your mouth as you rush out the door to work, or eating some form of quick breakfast in the car on the way to work? How often do you eat at your desk in work while doing emails, or with your dinner on your lap watching TV?

Mindful eating is also about social interaction and enjoying food with the people you love. Somehow many of us have lost that social aspect of eating. Most mealtimes used to be family occasions full of joy and laughter and appreciation for the delicious food and drink in front of you. In some cultures that’s still very much the case but many western cultures are losing that and the incredible joy and social connection it brings. When was the last time your whole family sat down together to eat without distractions – was it Christmas Day maybe?

More and more we eat mindlessly, shovelling food down our throats just to get it in without any appreciation for the actual food itself. In my practice I see more and more often that people are eating for emotional reasons to relieve stress, deal with boredom, anxiety, loneliness, loss and sadness. This mindless eating can often lead to very unhealthy eating habits and long-term health problems.

Health benefits of mindful eating If you practice mindful eating, you become more aware of your body’s hunger and fullness signals. You will be less likely to overeat and you will become more aware of the energy you are getting from the foods you eat and drink. You will develop a better relationship with food and start to enjoy the colours, smells, textures and the experience of eating it. This then calms you down which increases blood flow to the gut and improves digestion. It can also help address unhealthy eating habits and eliminate mindless emotional eating. You will also find yourself making better food choices as you shop and think about the foods you want to eat. Eating starts to become an enjoyable experience again.

In my experience, just eating this way for a few meals every week, starts to change how you think about food and you automatically develop a healthier relationship with it.

Where to start? Let’s be honest, mindful eating is not about being a robot and doing it perfect all the time but it is about trying to be aware of how you eat, most of the time. Life is fast-paced and sometimes you just have

In my experience, just eating this way for a few meals every week, starts to change how you think about food and you automatically develop a healthier relationship with it.

to run out the door with a piece of toast in your mouth. Mindful eating just requires a little extra planning, such as thinking about your meals for the week and planning your shopping around that, or it can be as simple as preparing your breakfast the night before and getting up a little earlier so you can sit down and enjoy it with your favourite cuppa.

Why not start with your next evening meal. As you prepare it, be mindful of the colours, smells and any noises it makes as you cook it (BTW, I don’t mean the ping of the microwave). When you sit down to eat it, make sure you are relaxed and not in a rush. Enjoy every sensation as you slowly chew and enjoy the texture and taste of every mouthful. Be present in the moment.

Trust me, if you have never tried mindful eating before, give it a go. It might just open up a whole new world of experiences for you and the health benefits that come with it.

Simply Nutrition & Coaching Personal Trainer and Sports Nutritionist IG handle @simplynutrition.im Email simplynutrition.im@outlook.com