Mindful Eating in the Modern Age
“We are living in chaos, governed by devices around us and not the present moment.”
In today’s world, our attention is fractured by mobile phones and digital platforms. We are so consumed with information that our minds are full of distractions, pulling us away from the present moment. Technology and digital devices bombard us with information, leading to information overload. Similarly, eating while bombarded with information makes it difficult to choose healthy food over junk food. The present moment is what we can seek and relish.
Being in the present moment cultivates clarity and enjoyment in life. Mindful eating helps build a strong relationship with what we eat. As we have all heard, “You are what you eat,” and this often effects how you feel. Mindful eating is the practice of experiencing food consciously. Most of the time, you might eat out of habit, mindlessly letting your senses control you. Research suggests that people tend to make poor eating choices when they eat mindlessly, and then the entire day may be consumed by frustration over not losing weight.
One bite at a time—repeat this throughout to make it your new habit!
Brain and Food
You might think that mindful eating is about chewing your food slowly, but it is more than that, it’s a journey. Mindful eating gives your brain a workout, like going to the gym. It strengthens parts of the brain responsible for making healthy food choices and enjoying your food. You are not only feeding your body but also feeding your brain. Mindful eating creates new pathways through experience. The more you practice, the more you strengthen new neural connections, rewiring your brain for healthier food choices and enhancing your relationship with food. You become the boss of your brain.
Mindful eating leads to a better Gut-Brain Connection
Did you know that your gut and brain are continuously communicating with each other? It is like they have an endless subscription. Your body is a vessel carrying a beautiful soul. When we make better food choices, we are fueling that soul. What you eat influences your gut, and your gut influences your brain. The food you eat does not just feed you; it feeds the trillions of tiny bacteria living in your gut. These bacteria influence how hungry you are and what you crave. So next time you eat, make sure you are not only feeding yourself but also your gut and brain. Mindful eating allows us to notice which foods agree with our gut and which do not, leading to healthier food choices.
Happy Gut = Happy Brain = Happy You
Senses
Eating mindfully is not just about tasting food; it is about experiencing it. All five senses are involved when eating mindfully. How many times do you scroll and eat at the same time? We often get distracted by other activities and not the food itself, which leads to mindless eating.
Environment Matters
Where and how we eat influences how much we eat. Marketing agencies benefit from this fact; the big words and bright colors on chip packets allure us to consume them. One major factor highlighted here is what fascinates us, and we tend to choose those things. Hence, make your food attractive to encourage healthier consumption. Mindfully buying groceries and eating helps in making better choices.
Make your environment appealing- Eating in a designated place creates an automatic response to eat mindfully. Designing the environment in a way that fosters habitual patterns of mindful eating helps you make healthy choices as soon as you reach the dining area. People tend to eat more on larger plates. Restaurants use this trick by serving generous portions and offering many options, making it difficult to eat mindfully and leading to overordering.
Try this experiment- Eat on your comfortable sofa while slouching, and then try eating at a dining table. You will notice a difference in your eating habits and factors contributing to eating more.
If your child is a fussy eater, mindful eating can help them explore different vegetables, reconnect with the joy of food, and become more satisfied. Mindful eating is about listening to how your food reacts and paying attention to bodily sensations. It is not just about what is on your plate but also what is around you.
One of the best tricks to start eating mindfully without procrastination is repeating affirmations-
I am grateful for mother earth to provide me with good food.
I am fueling my body, mind and spirit.
I am grateful for the nourishment of this food.
I am eating every bite slowly and mindfully.
I am healthy and wealthy.
I am making right choices of food.
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