June 18, 2010

For most of us, eating is a mindless, unconscious, reactive, compulsive, automatic, mechanical, thoughtless, habitual, hand-to-mouth activity.

Mindful eating (or intuitive eating) is a practice supposed to encourage you to think about the food you consume, and to take the time to savor your food. It involves paying full attention to the experience of eating and drinking, both inside and outside the body. You pay attention to the colors, smells, textures, flavors, temperatures, and even the sounds of your food. You pay attention to the experience of the body and you also pay attention to the mind. You notice how eating affects your mood and how your emotions like anxiety influence your eating.

Eating while multitasking, whether working through lunch or watching TV while eating dinner, often leads us to eat more. On the other hand, eating "mindfully", savoring every mouthful, enhances the experience of eating and keeps us aware of how much we take in. Some people use mindful eating as a weight loss technique, but it can also be used to reinforce a general lifestyle of mindfulness. People approach mindful eating from a wide range of perspectives, ranging from Buddhism to membership in Slow Food International.

The basic idea behind mindful eating is that many people regard food as a chore, rather than something to be enjoyed, and they wedge meals into their lifestyles, rather than taking the time to enjoy them. By savoring food, people have a chance to enjoy it more fully, and to think consciously about what they are eating, rather than mindlessly shoveling in whatever is available. Many people believe that mindful eating has health and spiritual benefits.

When people practice mindful eating, they concentrate on what they are eating, rather than eating as they watch television, read the news, drive or perform other tasks. They take the time to fully chew and enjoy each bite, reflecting on the quality of the food and thinking about the textures, flavors and scents they are experiencing.

One goal with mindful eating is often to eat less, because this technique allows people to respond much more quickly to satiety cues. Many people also try to eat specifically when they are hungry, rather than at random times during the day, or at scheduled meal hours. Mindful eating also tends to promote a healthier diet, since thinking about what one consumes tends to drive a desire to eat more healthy, natural foods.

A basic mindful eating exercise involves eating an apple. Starting with the first bite, the participant is asked to chew carefully with his or her eyes closed, and to think about the experience. Reflecting on the texture and flavor of the apple is encouraged, along with thinking about memories the apple might bring up. After chewing and reflecting for a moment, the participant swallows, takes a breath, and then takes another bite, repeating the process.

Mindful eating certainly encourages people to eat more slowly, which can reduce health problems associated with eating quickly, such as intestinal gas. It also tends to reduce the amount of food consumed, which some people view as a positive health benefit. For people engaged in spiritual practices which promote mindfulness, mindful eating is also supposed to help with meditation and mindful choices beyond the dinner table.

How we eat is just as important as what we eat. Both my father and my wife were right in saying "Eating less and enjoying it more" and " Eating slowly and enjoying it more".