Mindful Eating 101
It’s the modern world and Americans are busy-busy-busy. From stay-at-home moms to working professionals, there seems to always be more to do and not enough time. In fact, the average person is already thinking about the next 5 things they need to do before even completing the task at hand. Hello, STRESS!
Although beneficial in the short-term, stress is the antithesis to digestion. Why? Because your autonomic nervous system (aka the part of your brain that reacts automatically, without you needing to control or think about anything) has two branches: the sympathetic nervous system which is responsible for “fight or flight” and the parasympathetic nervous system which stimulates “rest and digest”.
When you’re experiencing high-stress levels and operating from the sympathetic nervous system, your body is not focused on digestion (at ALL). Thus, when you eat in this state, you will NOT fully digest your food, absorb its nutrients and eliminate its waste. Plus, the undigested foodstuffs end up sitting in your gut too long and start rotting (like stinky trash) which leads to the infamous bloating, gas and acid reflux.
If you are suffering with the aforementioned indigestion symptoms, overeating, constipation and/or diarrhea, fatigue, and brain fog, it’s essential that you evaluate and adjust not only WHAT you eat, but HOW you eat. Mindful eating is one of the best approaches to improving digestion and alleviating these symptoms.
Here are my top Mindful Eating Practices:
Table-plate-chair rule - instead of mindlessly snacking from a bag, box or carton while cooking, watching television, driving, walking, etc., serve your meals and snacks on a plate and enjoy them while sitting down at a table. This will slow you down, help with portion control and aid digestion.
Eat without distractions - while eating, it’s important to be tuned in so you can feel yourself filling up and stop when full, not stuffed. I recommend turning off the television off, putting your cellphone to the side, and taking a break from work, emails, etc. during the course of your meal. Take your time while eating; actually chew your food (see below) and enjoy your meal rather than rushing through it.
4-7-8 breathing - taking control of your breathing is the fastest and most effective way to take control of your mind. 4-7-8 breathing is a technique developed by Dr. Andrew Weil that involves inhaling for 4 counts, holding for 7 counts and releasing the breath slow and controlled for 8 counts.
Why this works: exhaling longer than you inhale triggers the nervous system to switch over to “rest and digest” mode. Try taking 3 of these breaths right now - do you feel that wave of calm wash over your body? Isn’t that peaceful?! Now, try incorporating this breathwork before each of your meals and notice whether you feel more energized and less bloated afterward.
Eat what you want, but balance your plate with healthy foods - mindful eating encourages you to practice awareness as much as possible. Before eating, try taking a moment to evaluate what your body REALLY wants, not what you think you “should” have.
For example, if you’re really jonesing for a burger, rather than force yourself to eat a salad because it’s the healthier option, why not have the burger and opt for a side salad instead of fries. in this scenario, you’re eating what you really want but balancing it with something that will nourish you at the same time. Want pizza? Go for it, but swap out the pepperoni for veggies and/or start the meal off with a cup of soup or salad and I bet you’ll naturally eat fewer slices.
Chew your food - aim to chew each bite 20-30 times before swallowing. Why? First of all, your stomach doesn’t have teeth; thus, the more you chew your food before allowing it to enter the rest of your digestive system, the better it will breakdown and fuel your body. Secondly, it takes approximately 20 minutes for your brain to register a sense of fullness after eating. Eat slower, fill up faster. Finally, chewing completely before swallowing helps reduce the amount of air that’s drawn into your colon, thus reducing bloat.
Mindful eating is a practice: the more you do it, the easier it becomes. Although there will always be days where you’re forced to eat on-the-go or in a more hurried fashion, the more you embrace the slow down, tune in and honor your body’s true needs, the more satisfied you’ll be. And trust me, your energy, mood and mental clarity will improve as a result - a win-win-win all around!
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