Making Your Meals Mindful
Imagine you just finished work for the day, and all you can think about is satisfying the unruly hunger that has taken over your body. You haven’t eaten since lunch, and you are ravenous.
What do you do?
A.) Grab the first thing in sight, and devour it until your stomach is content.
B.) Snack on something gratifying (usually unhealthy) to silence the rumbling while cooking a quick meal (also usually unhealthy).
C.) Take the time to prepare a healthy meal, and sit down to enjoy it.
More often than not, we tend to act impulsively in these situations and let extreme hunger get the best of us; we opt for choice A or B rather than taking the time to prepare and savor a healthy meal. When we are rushed, overly hungry or stressed out, we are more likely to make poor nutritional choices.
There are two simple ways to make healthier choices. First, try to prevent yourself from becoming ravenously hungry. It sounds simple, but planning small meals or healthy snacks throughout the day will stop you from making rash decisions about what to eat. For example, having pre-cut fruit or veggies readily available in your fridge for snacking is a great preventative measure.
The second way is to practice mindful eating, which is defined as eating with intention while paying attention. In today’s world, it’s rare to be fully present during a meal. How often do you sit at the dining room table without your cellphone? How often do you savor and appreciate the food on your table? Your answer is likely not often enough.
Mindful eating is a simple five-step process you can start doing right now; it is not a diet, and it does not restrict what you can and cannot eat. By practicing mindful eating, you can enjoy food again. You can eat dessert and make better nutritional choices along the way.
Here are the five steps to mindful eating:
1. Observe
Pay attention to your body:
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- Do you have low energy?
- Are you stressed out?
- Do you feel full?
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Observe how your body is feeling, and act accordingly. For example, if you are full and feel the need to snack on something out of boredom, occupy your mind in a different way. If you are running on empty, on the other hand, fuel your body.
2. Savor
Taste the food you are eating. Appreciate your meal, and remember not everyone is as fortunate. Notice the texture, seasoning, aroma and flavors present in your dish; pretend you are a food critic, and take the time to assess each part of your meal. Opting for a piece of chocolate cake tonight? Savor it. This will help you to consume less and enjoy your food more.
3. Be in the moment
Be fully present at all times. Turn off the TV and other devices while eating. Enjoy meals with your family or friends. Distracted eating leads to overeating.
4. Don’t stress
Create a stress-free environment; less stress leads to better digestion and increased satisfaction. Similarly, don’t cook or choose your meals when you are stressed because you are more likely to impulsively eat something you might not have otherwise chosen. Planning meals or prepping snacks ahead of time can prevent these stressful scenarios.
5. Be aware
Focus on the task at hand, and be more aware of your body. As you progress through the meal, slow down if you’re feeling full. Be sure to provide your body with important vitamins and nutrients. Balance your choices throughout the day!
With these five steps, you can now give mindful eating a try. You’ve got nothing to lose — and a potentially great meal to gain.
About the author
Ms. Megan Petriello is an Assistant Vice President, Assistant Team Leader and a Fitness and Wellness Specialist on the Slainte Fitness team at USLI. Ms. Petriello enjoys staying active by teaching HIIT classes, running and strength training. Ms. Petriello gets the most enjoyment from living an active lifestyle, and she is an avid believer in the power of positive thinking!