Mindful Eating

Mindful Eating in a Busy World

Written by Julianne Kanzaki, MPH, RD

A typical morning looks something like this- after my first training session, I quickly shower, get ready for work, prepare breakfast, and jet out the door.  Leaving my apartment, I carry my workout bag for my second training session after work, my purse and bag of snacks for the day, and precariously balance my cup of oatmeal on top of my tea mug as I make my way down the stairs to my car. 

I may not text while driving, but somehow I manage to sip my green tea while neatly spooning oatmeal into my mouth as I navigate through rush-hour traffic.  My lipgloss application signifies the completion of another successful breakfast-on-the-go, and acts as the finale to my multi-tasking morning commute.  So yes, even I am guilty of mindlessly eating breakfast in the car.  I never found this problematic until one morning when I looked down at my shirt while at work and saw a glob of dried oatmeal snugly nestled between the folds of my ruched blouse.  Oops.

We are all insanely busy, time-crunched individuals.  Oftentimes, eating is a mindless activity connected to other tasks- checking emails, watching TV, or driving.  When was the last time you ate a meal without standing at the kitchen counter, reading or doing computer work, or watching TV?  When was the last time you truly tasted the flavors of your food, noticed the texture, and stopped eating when you were satisfied?

Becoming a mindful eater makes you more aware of yourself, your hunger, your fullness, and why you are eating.  Here are some tips to practice mindful eating:

1. Eat when you are hungry.

It sounds simple, but many people eat out of stress, loneliness or anger.  Be sure you physically feel the signs of hunger.  Ask yourself, “What do I really need right now?  What void am I trying to fill with food?”  By eating when you are truly hungry, you can avoid emotional eating episodes.

 

2. Eat sitting down.

When you sit down, you automatically become more focused.  You are able to give the food your full attention.  Notice the difference you feel when you eat sitting down, versus while standing over the kitchen sink or in front of the refrigerator.

3. Eat without distractions.

Try not to use mealtimes to multi-task.  Turn off the TV, computer and radio.  Focus on the aroma, taste and texture of the food.  Take the time to truly enjoy the foods you are choosing to nourish your body with.

4. Stop eating when you are 80% satisfied.

Avoid the “clean plate syndrome.”  Once in awhile, close your eyes while eating and ask yourself, “If I was blind and couldn’t see how much food was left on my plate, would I be satisfied now?” Stop when you are 80% satisfied, not 100% stuffed.  You are allowed to be satisfied and full even when there is still food on your plate.  The starving children in Africa will not benefit from your leftovers.

Like all new habits, it helps to start small and set realistic expectations.  Choose one meal each day and commit to focusing on mindful eating.  As you feel more comfortable, increase it to two meals, with the eventual goal of eating mindfully at all meals.

In my own quest to become a more mindful eater, I’ve discovered that mealtimes are more satisfying (emotionally and physically).  When I actually take the time to taste the food on my plate, I can also appreciate how I am nourishing my body with healthy fuel.  It is an entirely difference eating experience than standing in front of the refrigerator and picking randomly at leftovers.  And thankfully as a result, there haven’t been anymore “oatmeal surprises” on my blouses at work.