 | Hey Team, Mindful eating has become a buzz phrase in recent years, but it hasn’t gained popularity for lack of proof behind the theory. Eating mindfully can have profound effects on physical, mental and emotional well-being and serves as a rightful contrast against the glorification of speed and the hamster wheel of productivity. In short, mindful eating preaches the practice of slowing down, acknowledging what you’re putting in your body, and yes, expressing gratitude. We live in a world of convenience, and while it’s a thrilling experience to be able now move from town to town in something other than a horsedrawn carriage, convenience isn’t all that copasetic when it comes to food. Rather than ordering out, grabbing what’s on the way to the next thing, or hosting what’s become known as a “working lunch”, stop, sit, and take a beat. Our ancestors’ entire lives used to be centered around meals for the day, and in some countries, they still are. Properly nourishing your body in the right environment with the right ingredients will pay dividends on long term health. I’ll get off my hippie dippy high horse, (never thought we’d reference horses twice in the same newsletter for BBcom but here we are), and break down the “why” behind the importance of practicing mindful eating. - Aid Digestion: Physically slowing down and chewing your food more thoroughly will lead to better digestion. This will lead to better nutrient absorption and less stomach discomfort.
- Healthy Weight Management: Put the phone down, turn the TV off, hang up the call. Being present while eating is the easiest way to keep your hunger cues intact. Eating without distractions will help you stay present to acknowledge when you’re feeling full. Oftentimes we mindlessly snack whilst scrolling, watching or listening to something. This is a simple act to instill if you’re trying to focus on weight.
- Improve Eating Habits: Slowing down to make a conscious choice of food will lead to better decisions. I too have been on my way to another meeting and grabbed something closest to me, albeit not the healthiest. The best way to avoid being in a jam is to have a plan. If you know the day will be hectic, stock your bag with healthy alternatives, keep something in the car or your bag, and if possible, block 30 off for lunch. Everyday my calendar is blocked at 1pm to leave my desk and sit with my food. Make it a priority.
- Reduce Stress: Eating nourishing foods in a relaxed environment can bring down stress immediately. Like the dopamine effect of working out or cold plunging, your body finds ways to thank you when you provide it with healthy fuel. When your gut is in a good mood, so is your brain. Too often we forget how connected the two are.
- Enhance Enjoyment: Yes, it’s for real. Acknowledging the food on your plate goes a long way. Experience the taste, texture, and aroma of your meal. You should be excited to eat what you’re eating, and it doesn’t have to be processed for that to happen. Whole foods, when prepared and paired properly, are delicious. Whole foods are considered ingredients directly from the earth that aren’t chemically manipulated.
If you’re hyped on health, here’s how to put mindful eating into practice today: - Pause + Breathe: Before diving in, take a few seconds to center yourself. Close your eyes, take a few deep breaths, and live in the now. Remove any negative thoughts that may have been associated with the moments prior and be positive about the fact that you get to sit and enjoy a meal. When you start eating, do so slowly, and take your time throughout the process.
- Listen To Your Body: This goes beyond the three meals of the day. Oftentimes we reach for food when we’re stressed, bored or when it’s simply “time” for another meal. Eating should be based on the day’s activity level. If you’re having a slower day that didn’t involve too much movement or time on feet, you may not be starving by the time lunch rolls around, that’s normal. If you’re putting in work whether physically or mentally, you’ll need to refuel appropriately come lunchtime, that’s okay too. When you are mid meal, pay attention to what ingredients do or don’t agree with you. How were they prepared? What oils were they cooked in? Take inventory on what makes you feel your best to adapt future meals. When you’re full, call it quits. Take 10 minutes of digesting before you decide on seconds to see if you need more. P.S. I usually go for seconds.
- Give Gratitude + Let Go of Judgment: It sounds silly, but it goes a long way. Gaining a deeper appreciation for the nourishment you’re providing your body helps keep perspective for what you choose in the future. Think about where your food comes from. To be a teacher’s pet let’s call the example an apple. The apple came from a tree, on a farm, the farmers picked it (I think machines do this now), it was brought to a store where you chose to bring it back home with you. Lots of people played a role in bringing the apple to where it was placed in your bag. Part two here is letting go of all judgment placed upon yourself. I’m not a perfect person, you’re not a perfect person and even the people who claim to be perfect also eat chocolate. Sometimes we feel guilty about our choices whether we chose convenience over a healthier alternative, went all out with dessert or had a few drinks the night before. While it’s true that every meal is a chance to take good care of yourself, if you’re going to go off the rails a bit, make sure you enjoy it. Afterall, chocolate comes from trees, too.
In summary, there is no right or wrong way to inject these practices into your health routine. The important thing is taking the intentional time to slow down and enjoy a practice you take part in a few times every day. Until next time. 👋 | | | Danielle Bitts
VP of Brand, Bodybuilding.com | | |
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