Mindfulness Part Two: Focus on Mindful Eating
In the last newsletter we explored the basics of Mindfulness. In this installment of the TKP Newsletter we will do a deep dive into the BASICS of Mindful Eating. Without further ado…let’s get into it.
As a RDN (Registered Dietitian Nutritionist), I have been working this the field of food, nutrition, and health for over three decades. On this journey I have learned so much and feel fortunate to have the experience and expertise in the science of nutrition and the art and science of long-lasting behavior change. However, there are some things that I did not have the luxury of learning about in undergrad or grad school that have added dimensions to my practice and my own personal life that I am so grateful to have learned. Mindful Eating is one of those incredible dimensions. I’d love to share some thoughts, ideas, and practical information in the event that you’d like to explore Mindful Eating for yourself.
Want to Eat Mindfully?
I have had the distinct honor of meeting the person who literally “wrote the books” on Mindful Eating, Dr. Lynn Rossy. In Dr. Rossy’s two books, Savor Every Bite (May 2021) and The Mindfulness-Based Eating Solution (July 2016) she teaches people how to enjoy and savor their food, their bodies and their lives. If you want to check her work out go to www.lynnrossy.com
On my podcast PATH Positive Approaches To Health (www.thepathpod.com) we have had Dr. Rossy on the show two times. She is the only guest that we have invited back to the show and there is a good reason for that—we had SO much to talk about and SO much to learn in the area of Mindful Eating. At the end of this article I will include the links to both of those podcast episodes in the event that you’d like to explore this topic more and/or want to hear her voice in a very casual but informative setting.
What is Mindful Eating?
Mindful Eating uses the act of Mindfulness, or being present, to help overcome eating problems in our increasingly busy lives. The goal is to shift focus from external thinking about food to exploring (and enjoying) the eating experience. It is not a diet and is focused around developing a new mindset around food.
One definition of Mindful Eating is… “paying attention to an eating experience with all of our senses (seeing, tasting, hearing, smelling, feeling); witnessing the emotional and physical responses that take place before, during and after the eating experience”
How do I practice Mindful Eating? Here are the BASICS!
One of the best things that I learned from Dr. Rossy is the BASICS. BASICS is an acronym for a complete set of guidelines that helps walk through the eating process from beginning to end. These are not rules and you don’t need to be perfect at them. However, practicing the BASICS of Mindful Eating could change the way you eat forever.
Let’s walk through the BASICS
B – Breathe and belly check for hunger and satiety before you eat. Take a few deep breaths and relax the body. As you’re doing this, check in with your belly. Are there sensations of physical hunger? How hungry are you? What are you hungry for? You might want food. You might be thirsty. You might be hungry for something entirely different than food. Listen to what your body is telling you. General rule: Eat when you’re hungry; don’t eat when you’re not hungry.
A – Assess your food What does it look like? Does it look appealing? What does it smell like? Where does it come from? Is it a food you can recognize, or is it so highly processed you don’t know what it is? Is this the food you really want? As you take your first bite and continue to eat, reassess your food to see if your first impressions were correct and you really want to keep eating.
S – Slow down Slowing down while you are eating helps you be aware of when the body’s physical hunger is satisfied. Slowing down can also help you enjoy your food more fully. Simple methods to help you slow down include putting down your fork or spoon between bites, pausing and taking a breath between bites, and chewing your food completely.
I – Investigate your hunger throughout the meal, particularly half-way through To be a mindful eater, it is important to be aware of your distractions and to keep bringing your attention back to eating, tasting, and assessing your hunger and satiety throughout the meal. In particular, half-way through the meal, you may discover you are no longer hungry, or you no longer find the food appealing, even though there is still food on your plate. Give yourself permission to stop or to continue based on how hungry you are, not old rules like “you need to clean your plate.”
C – Chew your food thoroughly Notice the variety of tastes registered inside your mouth and if you’re enjoying what you’re eating. Notice what happens to the food as you chew. How long does it take to thoroughly chew your food before you swallow it? As you continue to chew and swallow, can you sense hunger beginning to dissipate? Chew each bite thoroughly before you move onto the next.
S – Savor your food Savoring your food means taking time to choose food that honors your taste buds and your body. Savoring your food happens when you are fully present for the experience of eating and the pleasure that it can bring. If you really like it, experience the joy of savoring.
So, there you have it! This is just one small area of the entire Mindful Eating realm but—it can get you started. I always like to start with basics when I am trying to build something new, begin a new habit or learn something—so these BASICS from Dr. Rossy can help you out, as well.
Thanks for your interesting in Mindful Eating and thank you for taking care of yourself.
Warmly, Toni T.
PS If you’d like to check out the interview on my podcast with Dr. Lynn Rossy you can listen here:
https://podcasts.apple.com/us/podcast/road-trip-destination-missouri/id1451459503?i=1000435012994
Recent Comments