In my last blog, I discussed mindfulness and mindful living, and I wanted to expand on that. Did you know that you could even eat mindfully? I work with many people with body image concerns and eating disorders, and this is a tool that I enjoy sharing. Not only does this increase the enjoyment of what you are eating-as you will be slowing down the process, but your delicious food will last even longer. It also takes the body time to recognize how full it is. Often times people eat quickly and stop when they feel full, only to realize that they feel even fuller about 20 minutes later.
People who binge eat, eat mindlessly. They don’t pay attention to what they are eating, and do so to comfort themselves or prevent themselves from coping with uncomfortable feelings. Think about the last meal you ate. Did you enjoy every forkful and were you aware of the flavor and texture of every bite? Did you eat without distraction (ie. no reading, TV or phones)? Did you sit at the table with your friends or family members?
It appears that a lot of people eat in front of the TV, and don’t really get to enjoy what they are eating. I suggest that you put your meal on a plate so you can be aware of your portion size. Don’t eat out of the bag, as you are more likely to overeat.
Here would be an example of how to eat mindfully. Let’s use a piece of chocolate cake as an example. Of course you can do this with your meat, salad, vegetables or pasta, but if you have a sweet tooth like I do, you want to really enjoy that chocolate, cookie, ice cream, or whatever you enjoy. This also helps you to eat in moderation, so you can eat the foods you love. OK, on to eating chocolate cake mindfully. This would probably be easier to write about if I had a piece in front of me, but unfortunately I don’t.
Look at the piece of cake in front of you. Notice the texture of the cake. Are there little holes in it, or unevenness of texture? What is its color is it dark brown or light brown? Is there frosting on the cake? What is its color? Notice it’s texture. Are there swirls in the frosting, or is it smooth and flat with a glaze on it? Can you see any pieces of cake through the frosting? Is there a layer or two in the middle of the cake? Now take a forkful of cake, notice the size and shape of the cake on your fork. Touch the cake to your lips, notice its texture and the way it feels. Can you smell the chocolate? Is it milk chocolate or dark chocolate? Now place the piece of the cake in your mouth, but don’t swallow it. Feel the differences in textures in your mouth. Notice the moistness of the cake, the creaminess of the frosting. Where do you taste it in your mouth? Slowly start to chew the cake and notice the changing texture. Swallow the cake and feel it going down your throat.
Notice how much you enjoyed that one bite of chocolate cake, and savor the rest of it. This will make that piece of cake a much more enjoyable experience, than if you just keep putting bite after bite in your mouth and not being truly aware of it. If you or someone you know struggles with eating issues or has body image concerns they may want to call me and I can help 713-304-6554.
Happy eating!
Debbie
