This joke reminds me how people devote time to eating.
Adults in the United States and Canada devote an average of 1 hour and 12 minutes per day to eating, yet spend between 2½ and 3 hours per day watching television.
The speed at which you eat isn’t the only problem. As multi-taskers, you often pair eating with other activities, such as driving or working at your desks. It is rare that you’re simply eating when you’re eating. If the mind is multi-tasking, critical signals that regulate food intake may not be received by the brain, when eating. If the brain does not receive certain messages that occur during eating, such as sensation of taste and satisfaction, it may fail to register the event as “eating”. This scenario can lead to the brains continuing to send out additional signals of hunger, increasing the risk of overeating. The other major problem caused by mindless eating is obesity. If the mind is tuned out during mealtime, the digestive process may be 30% to 40% less effective. This can contribute to digestive distress, such as gas, bloating and bowel irregularities.
So, what is required? My answer is mindful eating. Eating mindfully means eating with awareness. Mindful eating is being present, moment by moment, for each sensation that happens during eating, such as chewing, tasting and swallowing. If you’ve ever practiced mindfulness in any way, (such as meditation, relaxation or breathing exercises) you are familiar with how easily your minds wander. The same happens when you eat. If your mind is drifting off the experience of eating, gently bring it back to the awareness of that taste, chew, bite or swallow.
How to master the art of
mindful eating:
1. Start small. Like all new habits, it’s best to set realistic expectations. Choose one meal or snack each day and commit to focusing on mindful eating at that time.
2. Stop multitasking at meal times. It’s really difficult to focus on eating if you’re doing other things. Set aside time for eating without other entertainment.
3. Only eat at the table. Another way to minimize mindless munching is to get into the habit of only eating when you are sitting down and able to give the food your full attention. No more snacking on the run.
4. Appreciate the appearance. Taking the time to notice sets the scene for mindful eating.
5. Focus on each mouthful. Think about the flavor, texture and even the sound of the food in your mouth. Focus on how much you like, or dislike these sensations.
6. Chew. Make sure you chew your food enough around 15-20times per bite so that it is well broken down before you swallow.
7. Use cutlery and put it down between mouthfuls. It’s much easier to take smaller portions when using a knife and fork
8. Talk and share. One of the joys of eating is sharing a meal with loved ones. It can be challenging to incorporate mindfulness in a social situation but not impossible. Turn the focus of the conversation onto the meal like sharing the experience in terms of flavors and textures, likes and dislikes.
9. Go for quality not quantity. By choosing smaller amounts of the best food you can afford, you will not only enjoy it more, you’re far more likely to be satisfied without having to over eat.
10. Make time to prepare your own meals, preferably from fresh ingredients. The cooking process can be as relaxing and enjoyable as eating if you let it. Think also about the places and people associated with the food to be processed.
This is the conclusion. Mindful eating is a kind of meditation. Enjoy and practice it .In turn, it will reward you with better health, image and self-esteem.
Uma Palaniappan MS.RD is a registered dietitian at Kaiser Permanente San Jose CA
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