Mindful Eating: Food for Thought
How often is it that you find yourself at the end of the day feeling like you have eaten more than your stomach is capable of digesting? Or, on the other hand, how often do you find your stomach grumbling before bed, begging for a snack? Whether or not you frequently find yourself within either of those scenarios, it is important to analyze your body’s cues of hunger or satisfaction and how you respond to those cues.
What is mindful eating?
Mindful eating is getting to know yourself in a new way. Most of us know our likes, dislikes, pet peeves, or things that excite us. But do we take the time each day to feel ourselves within our bodies and connect that feeling to our mind? We at BB&R will be the first to admit that we do not always practice this form of mindfulness, but it is one each of our team members will commit to this month and beyond.
It is customary to eat breakfast, lunch, dinner, and maybe a few snacks in the day. Mindful eating and listening to your body’s needs challenges this customary structure by begging the questions of…wait a minute…
Who decided I would be hungry for breakfast the moment I wake up?
Who says 12:00 noon means that my body is ready for its mid-day meal?
If I am still hungry after a big dinner, why shouldn’t I grab a snack?
Why does it matter that my lunch is twice the size of my coworker’s?
The answers to these questions are similar. Society has painted a structure to follow and guidelines that constitute a “normal” lifestyle. Mindful eating, just like in any other mindful practice requires an individual to tune in and get in touch with oneself. The fact of the matter is…
YOU can decide whether or not you are hungry and ready for breakfast the moment you wake up. If you are, wonderful – make yourself a breakfast packed in with all the nutrients your body is craving.
YOU determine the time that your body is ready for that mid-day meal. For some, that could mean lunchtime at 12 noon or 3pm – lean into that.
After eating a big dinner and still feeling that hunger twinge, YOU decide to go for a night-time snack to fuel a good, restful sleep.
YOU are the one eating your lunch, not your coworker – so there is no need to compare how big or small theirs is in relation to yours.
The practice of mindfulness in and of itself prompts us to practice being aware of our thoughts, emotions, behaviors, and actions. Mindful eating invites us to implement this same awareness towards our body and its hunger. This practice asks us to thoughtfully answer what fuels my body and what does not. It asks us to let go of judgments. Judgments are presented by ourselves and by others. Others judge what, when, and how we eat. We judge ourselves by whether or not we achieve those standards set by the world around us. For the month of May, in honor of National Eat What You Want Day on May 11th, we are calling upon our community to get to know themselves and their bodies in a new way. We challenge you all to honor your hunger and acknowledge when you are satisfied. It is a practice, and it takes time. To get everyone started on the right foot, we will start with a couple of tips to begin assessing hunger, satisfaction, and your fuel choices:
How do you listen to the signals your body is sending you, and what do you do with them?
Notice when you are not feeling balanced or if you are feeling a bit off, ask yourself, “What have I eaten today? When?”
Identify if there is there a pattern that ties certain foods to certain feelings/emotions/behaviors?
If so, write it down to increase your body awareness.
In contrast, when feeling energized and balanced, ask yourself “What have I eaten today? When?”
Identify if there is there a pattern that ties certain foods to certain feelings/emotions/behaviors?
If so, write it down to increase your body awareness.
Slow down your eating.
Count the number of times you chew each bite and work your way up.
When you chew your bite 20-30 times, instead of 5-10 times, do you feel a difference in satiety?
If so, write it down to increase your awareness of your hunger and satisfaction signals.
Once again, we are a community of individuals, each striving to find a sustainable, healthy lifestyle. That lifestyle will look different for each bio-individual, but that does not mean we cannot learn from one another in the process. Without community, we cannot be our best individual selves; and without individuality, we cannot be our strongest community.
Join the BB&R community in getting to know our bodies in a new way. When you have milestones to share, questions that need answers, or anything in between…we want to know! Connect with us on social media and use the hashtag #BBRmindfuleating to join our community on this journey together. And remember…honor your body’s hunger and acknowledge its satisfaction!