Mindful Eating

Mindful Eating

Very often we find ourselves sitting in front of the television with a bag of chips or a bowl of popcorn and before we know it the bag is empty and we are grabbing handfuls of air. Did I really eat that already? Where did it all go so fast? This phenomenon of mindless eating quickly lands us with far more calories and extra portions than we initially intended. Unfortunately for our waistlines, we live in a society where food greases the wheels of social interaction and we find ourselves consuming food we never intended to eat.

Rather than mourning our crashed diet or embarking on an unfulfilling eating cycle, let’s ask ourselves a few questions about why and in what situations we eat in order to bring a little light to our dietary habits. When you catch your arm reaching for the nearest edible is pause and ask yourself, “Why do I want this?” Consider:

• Are you truly hungry?
• Do you feel stressed out and are reaching for some comfort food?
• Is this a social situation in which you would feel impolite by refusing?
• Is it simply that the food is available and you know it tastes good? (Oh the temptation!)
• Are you still eating because there are starving Armenians who would be grateful for the food if they had it? (Thank you Mom…)
• Do you eat out of sheer boredom?

Taking a moment to pause and asking ourselves “why?” enables us to tune in to what our bodies are trying to tell us. This mind-body connection will take some time to develop, but consistently pausing and asking the question will enable us to intuit clearly the real reason we are reaching for food and acknowledge the action we should be taking instead. So what should we do if we catch ourselves in one of these maybe-not-so-hungry situations?

If you really are hungry, that’s great! Take a moment to evaluate what you are reaching for to see if it is a healthy option, or if there might be something better you could eat.

Should you find yourself reaching for some comfort food, consider treating yourself in a different way. Have a bubble bath with a glass of wine, or sit in meditation for a while to calm yourself. Perhaps you could ask your partner for a massage or take some alone time free of family responsibility.

In a social setting if you don’t feel comfortable declining an offer of food, accept a small portion and don’t feel obligated to finish all of your food. The food on your plate isn’t doing those starving Armenians any good anyway. If appropriate you can request a food container or doggie bag to take home the remainder. It is especially true of restaurants that you can make two meals out of one dish, and most all establishments offer take home containers. So pack it for lunch the next day, or use the time you would have spent cooking dinner with your family or a good book.

If you find yourself looking at a smorgasbord of delectable treats and you want to eat them all! Why not? Take a small portion of each item that you wish to try. Taking the time to savor each item on your plate will give you greater satisfaction than second helpings. This is especially helpful during family gatherings and holiday dinners. Remember- it’s OK to treat yourself, just don’t overdo it!

Eating out of boredom is something I am guilty of myself. Try to find something to do that will occupy your hands mind or both. If you still have trouble ditching the urge, seek out a healthy option. If you’re going to eat, it may as well be good for you right? Packing emergency fruit in your work bag will prevent you from hitting the vending machine.

Developing a mind-body connection is vital to understanding our cravings and maintaining a balance between what our bodies need and what we are actually eating. A deeper connection with our bodies avails us of the ability to discern whether we are simply hungry or hungry for nourishment that food cannot provide. It is a tool that will aid us in sustaining a healthy body and a healthy mind and greater self-understanding.