Slow Down! Enjoy Your Food and Enjoy Your Life
How
long does it take you to eat a meal? 5 minutes, 10, 20? You may have learned
that it takes at least 20 minutes for your brain to get the message that you
are full. Many of us don't spend enough time eating to wait for that message.
In addition to preventing overeating, eating more slowly can have other
significant benefits.
Slowing down for digestive
health. Do you ever feel bloated or gassy after a meal or
throughout your day? There are many reasons why that may occur, many of which
can be treated with the best nutrition for you. But, also consider when you eat
quickly you may be swallowing air at the same time. Imagine what a bunch of
extra air does for your GI tract. Gas and bloating can equal too much air, as
simple as that. A big benefit of slowing down your eating is to feel better
when the meal is done and the rest of the day.
Speed eating in the U.S. A sad state of things - that
we actually have contests to see how fast we can eat. But, truly - in the U.S.
the speed of our eating is reflected in our awareness of hunger. An interesting
study conducted by Brian Wansink and described in his book Mindless Eating -
Why We Eat More Than We Think surveyed individuals in Paris and in Chicago to
evaluate how they decided it was time to stop eating. What they found was those
in Paris stopped eating because they no longer felt hungry. In contrast, the
Chicagoan stopped eating because the television show they were watching was
over or their plate was empty. According to this, we aren't paying any
attention to our level of hunger - we are relying on external cues to determine
if we should continue eating or not.
Slowing down to taste your
food. Food is delicious! At least the food I eat is. If you find
you finish a meal and haven't really enjoyed it, then you have wasted time and
that wonderful food you have been given. Try this tasting exercise:
•
Take a small piece of dark chocolate (or something else delicious) and hold it
in your hand.
•
Look at the chocolate like you have never seen it before - noticing the color
and shape.
•
Touch it, noticing the texture of the chocolate.
•
Smell it, inhaling deeply to really enjoy the aroma.
•
Now place the chocolate in your mouth and feel it in your mouth without chewing
it. Let it slowly melt in your mouth enjoying every last bit.
Do
you ever eat a meal like this? Perhaps time does not permit every bite to be
savored to this extent, but could you benefit from practicing even a small
portion of a mindfulness approach to eating? What if you really smelled your
food and enjoyed the complex aromas, really looked at your food and it's
beautiful colors, really tasted your food and enjoyed every bit before you
swallowed it? Do you think you would enjoy your meal more? Would you be more
appreciative of the food you have? How might this impact your food choices,
eating habits and even other areas of your life?
Slowing down to enjoy life. Practicing
slower eating will help your body digest food more easily and will allow you to
find greater pleasure in the food you eat. But not only will it have those
benefits, practicing mindfulness in eating may be a start to practicing greater
mindfulness in other areas of your life. Do you take a deep breath and smell
the fresh air and really look at the trees blowing in the wind when you are on
a walk? Or do you rather spend that time also on your phone or doing something
else? Do you really listen to your kids or your partner when they are talking
to you, or are you half participating in the moment? If you have kids I am sure
you can appreciate how quickly they change - soak up every moment that you can
to enjoy their bright eyes and precious smiles. What can you do today to be
more mindful in your eating and in your life? Practice one new habit today - I
promise you it will be worth the effort.
Lynda
Enright, MS, RD, CLT is certified as a Wellness Coach and LEAP Therapist who
partners with individuals who want to look and feel amazing. Lynda helps
individuals improve their health by addressing each individual as the whole
person finding the causes of weight gain, fatigue, bloating, acid reflux,
congestion, brain fog or achy joints. For tips on eating well and balancing a healthy
lifestyle, visit http://www.BeWellConsulting.com
Article
Source: http://EzineArticles.com/expert/Lynda_Enright/1815370
