Mind Your Peas and Carrots

Are you an emotional eater? Do you eat to escape your problems? Do you wolf down your food, because you think you don’t have the time for a meal?

We’ve gotten into a habit of hurrying and not paying attention to what we do, and that includes eating. We go on autopilot. We choose processed food filled with refined sugars, fat, high sodium, and chemical preservatives over whole foods that take more time to prepare and to chew. We binge on this food without being aware of what it is, where it came from, and what it does to our bodies. We feel guilty about eating it, but we eat it again, because these foods are highly addictive. This quick fix provides a level of comfort by taking our mind off uncomfortable emotions, but it can wreak havoc with our health.

Mindful Eating and Why It’s Good for You

There is a more thoughtful way of eating that may help you lose weight, and more importantly, improve your overall health – body, heart, mind, and spirit. It’s known as mindful eating and is gaining popularity. Research suggests that a slower, more thoughtful way of eating has many health benefits and can help break the habitual cycle of eating addictive, over-processed foods.

Mindful eating is based in the Buddhist concept of mindfulness, a practice of being fully aware of all that is in the present moment, both in and around you. Mindfulness relieves stress, lowers blood pressure, and alleviates chronic digestive issues, among other disorders. This practice allows you to be aware of the positive, nurturing value of food. It helps you connect to your inner wisdom, a deep knowing that tells you what is right for you.

Mindful eating includes food selection when shopping, growing the food if you have a garden, meal preparation, and the act of eating. Noticing when your body is hungry is part of mindful eating, as well. It’s a physical hunger, rather than an emotional one that leads to binge eating.

When practicing mindfulness during a meal, put aside all distractions. Turn off the TV, put your laptop and phone away, and close your book or magazine. You use all your senses when you eat mindfully. Stay in the present moment and take time to notice what you’re eating. Chew it slowly, and pay attention to the colors, aromas, textures, and flavors of your meal. Think about where each type of food came from, how it grew, and who grew it. Be grateful for the food and appreciate how it nourishes your body and soul.

“If you truly get in touch with a piece of carrot, you get in touch with the soil, the rain, the sunshine. You get in touch with Mother Earth and eating in such a way, you feel in touch with true life, your roots, and that is meditation. If we chew every morsel of our food in that way we become grateful and when you are grateful, you are happy.” ~ Thich Nhat Hanh

When you eat mindfully, you stop using food as an escape and come into the present moment, which is when life takes place. You stop worrying about the future and fretting about the past. You pay attention to the quality of what you ingest and how it nourishes your body.

Steps to Mindful Eating

It’s important to make a plan of action to help you establish a mindful eating practice. Prepare a shopping list and decide what meals you want to cook. Buy foods that are nutritionally healthy, foods that will satisfy your hunger and you are able to prepare. Whole, fresh foods are best. Avoid buying processed foods that contain refined sugars, high sodium, saturated fats, and chemical additives.
Give your food (and yourself) the attention it deserves. Eat at a table, not in front of the TV. Turn off the TV. Put your computer and phone away. Leave your book in the other room.
Come to the table when your body is hungry. Are you really hungry, or are you trying to escape a negative emotion? Listen to your body. It will tell you when you’re ready to eat. Is your stomach growling or are you low on energy? It’s time for a meal.
Serve your meal on a plate you love, not too big, so you don’t put too much food on it.
Take a breath before you pick up a utensil. Look at your food. Is it visually appealing? Does it make you smile? Are you looking forward to eating it?
Make your efforts worthwhile and lasting. Start with a small portion and eat slowly. Your brain needs time to catch up with your stomach to know when you’re full. Taking time to eat makes the experience more pleasurable.
Eat in silence and appreciate your food. Pause for a minute or so and contemplate your meal. Be grateful for it and understand that this is an act of loving kindness for yourself. Ask yourself, ‘What am I putting into my body? Does it smell delicious?’ If you grew the food in your own garden, think about all the care that went into growing your food.
Engage all your senses. When you’re cooking, serving, and eating, pay attention to the colors, aromas, textures, and flavors of the food. Notice the individual ingredients, especially if they’re fresh from the garden.
Take small bites. It’s easier to chew when your mouth is not so full.
Eat slowly, moment by moment, and enjoy your food.
Chew your food thoroughly. Chewing is part of the digestive process. Your teeth grind the food into small particles to make it easier to digest, and enzymes in your saliva help to break down those particles. This is likely to solve any digestive issues you may have.
Stop halfway through your meal and put your utensil down, so you’re not tempted to shovel the food into your mouth. Take a moment to notice. Are you still hungry? Your body will tell you what you need, if you listen to it. Most experts advise us to stop eating when we’re 80% full.

The practice of mindful eating takes us beyond the nourishment of our own bodies. It helps us become aware of the interconnection of all things – ourselves, other beings, and Mother Earth. We begin to understand how our actions affect the whole, how our food choices can adversely impact the entire ecosystem of our planet.

You can make this shift gradually, one day at a time, one meal at a time, one moment at a time. Eventually, you will reform habits and awaken to how much you’ve evolved and how much better your feel. The high vibrations of clean, whole foods, digested in a more efficient, nourishing way, will raise your physical and emotional energy for a more fulfilling and connected life.