Slowing down is a key aspect of mindful eating.
Starting with food selection and preparation, take the time to carefully consider what you will eat (note: if you are ravenously hungry, this is highly unlikely to happen!). Take the time to prepare a meal at home versus choosing “fast food”. For some inspiration, visit Slow Food USA, the book “Cooked” by Michael Pollan, and the lovely “Eat in My Kitchen” recipes by Meike Peters.
Pause to engage all of your senses while eating. Take the time to inhale the fragrance, appreciate the color and texture, and savor the flavor of each bite. Taking the time to chew your food thoroughly helps with digestion by allowing for digestive enzymes released in the mouth to mix with the food. It takes time for your biological feedback loop to operate to tell you that you’ve had enough at that time (e.g. nutrient absorption and hormone release). Most notably, slowing down improves the pleasure and satisfaction of eating.
If you notice yourself gobbling your food, that’s great! Just noticing (versus mindlessly chomping along) allows yourself to make a change to slow it down. Appreciate that you are becoming more aware (change takes time!) instead of unhelpfully judging or criticizing yourself.
Are you a habitually fast eater? Try slowing it down with some of these ideas:
Sit down at a table instead of at a desk or in your car, or standing at the sink or open fridge.
Allow yourself the time in your schedule. Consider it “me time” or self-care (and you are worthy of that!)
Put down your fork/spoon periodically between bites. Pause to notice how the food is tasting and how your hunger level is changing.
Chew your food well. Experiment to see what it’s like to chew your food until it’s liquefied.
Switch it up by using your non-dominant hand or trying chopsticks for utensils.
Ready to improve your relationship with food?
Contact Nicole to learn more about a non-diet approach to nutrition.