Mindful eating a small thing with big reward
- col-bobbie-randall
- December 21, 2023
- 835
A friend of mine said, “He who treasures the small things in life has the path to true happiness.” On that path is being mindful of the little things in life. Mindfulness of small things can bring great blessings.
Being aware of what we are doing or eating is focusing all our attention on the thoughts, actions or sensations of the present moment. Criticism and judgment are ignored, and mindfulness of our senses becomes top priority.
Holiday eating and dining can get out of hand. Emotional eating ends up being unhealthy. Meals are skipped due to lack of time, and too many treats are everywhere. This can wreak havoc on a healthy meal plan.
To avoid automatically responding to situations in an unhealthy manner, practice being in the present. Take a deep breath before digging in with your fork. Be aware of how you think, feel and eat.
Being mindful in the present not only helps to control weight and blood sugars, but also in determining true happiness during this busy season. Taking thoughtful moments to reflect on the present can affect our entire lives.
Try looking at treats as if you had never seen or eaten them before. Forget about your past pleasures and decide what and how much of each treat to chew and swallow. Be aware of the taste, touch, smell, sight and feel of every bite.
When dining with others, give your full attention to the people around you. Look into their eyes and listen to them when they talk, then mindfully and slowly take the next bite.
Be aware of the road and surroundings in the car. It is now unlawful to eat while driving; both hands need to be on the wheel. As a passenger, make a mouthful of food last at least a half of a mile. Enjoy the Christmas songs and the scenery while pleasing your palate by recognizing every taste explosion in your mouth.
Breathe in and out. Breathe until you can catch your breath enough to realize what you are doing. Is your hand reaching into the candy bag again? Is your fork or spoon traveling at Mach speed? Can you even remember what or how much was just swallowed? Breathe.
The next time you start to enjoy a treat, take time to look at it. Smell it. Touch it to feel the texture with your fingers. Now put it in your mouth. Pay attention to how it feels on your tongue, the shape, the feel against your taste buds. Begin slowly chewing. Stay alert to the shape and taste changes. Notice when the impulse to swallow occurs. Acknowledge the thoughts and feelings about the last swallow. Know a mindful mouthful is more satisfying than the 10 mindless bites before it.
It takes practice to live in the moment. After a little bit of effort, mindfulness becomes easier to achieve. You will notice mindful eating makes you feel full and satisfied sooner. Your mood will improve with less worry and guilt about overeating. The holidays will be more flavorful. Try it; it works. Merry Christmas.
Bobbie Randall is a registered, licensed dietitian. Email her at bobbierandallrd@gmail.com.