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I recently heard Dr. Lillian Cheung talk about mindful eating. Dr. Cheung is the Director of Mindfulness Research and Practice in the Department of Nutrition at the Harvard T.H. Chan School of Public Health.
Mindful eating is not a new concept. Simply put, it
means to slow down and honor the food you are putting in your body. There are
some very real health benefits to doing this. One of the important things to
realize is that it takes 20 minutes for your stomach to tell your brain that it
is full. By taking more time you are less likely to overeat.
Here are several ways to start your mindful eating journey:
Honor the people, plants, and creatures that made it
possible for you to nourish yourself. Stay present while you eat. No phones or
other distractions.
As you eat, engage all your senses…how does it smell,
what color is it, what is the texture in your mouth, what flavors are you experiencing
and how do they change as the food moves around in your mouth. Take your time to
experience the full palette of your plate.
Use a smaller plate so you can have a smaller portion
thus avoiding both food waste and overeating.
Take smaller bites and thoroughly chew your food. Too
many of us swallow our food without completely chewing it first. Digestion
begins in your mouth! And your digestion will work much better if you chew
thoroughly before swallowing.
Mindful eating is not hard, but it does require commitment
and effort. But then if you are taking the time to prepare good healthy real
food doesn’t it make sense to take the time to really enjoy it?
John Mariotti
www.sunday-stories.blogspot.com
775-338-2412
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