As a Dietitian, my clients are surprised to hear that I have been through many of the same food and weight struggles as them. My interest in nutrition was formed after overly restrictive eating behaviors in college due to stress and lack of self-esteem. Today, I have to set daily intentions focused on self-awareness and self-love. With this being my very first blog post, I thought it would be fitting to share with you some pearls of knowledge that I have learned on my journey. I have included 7 Keys to Mindful Eating as well as some great mindful eating apps and resources.
In today’s world, we don’t always listen to our body’s hunger cues prior to eating. Frequently, we eat to fill emotional voids like boredom, sadness, stress, fatigue, etc. This has led us down a path of poor nutrition and/or overeating which frequently leads to obesity, increased risk of chronic disease and/or a dysfunctional relationship with food.
When I was working the typical 8-5 workday, we would frequently make a run down to the hospital café or gift shop around 2 pm for “snacks” of popcorn, chips, chocolate, sweets and/or caffeine. No, we weren’t hungry, we had just had lunch but we were looking for that pick me up to get us through the rest of the day. We did it once, realized we enjoyed it, then it became a habit that we did most days.
Breaking Unhealthy Habits
This is how a habit begins. The habit continues because there is something that cues it. For instance, the time of day may be the cue. Your body becomes accustomed to eating or snacking around that time. Or maybe, it is seeing the donut/coffee shop, gas station, fast food place, that triggers the behavior and desire. It could be that your co-worker is the trigger by asking you to go get a snack with them or bringing in snacks to share. None of these things actually have to do with your body needing food.
In order to change these habits or behaviors, find ways to avoid that trigger/cue. Here are some options:
Rather than going for a snack at 2 pm, you go for a walk outside to enjoy the sunshine.
Change your path so you aren’t walking by your favorite snack shack.
If your body is truly hungry at that time, find a better snack choice like a high protein, high fiber snack you pack from home.
Tell your co-workers about your desire to change your behaviors and ask for their support.
Using these techniques, you are changing your behaviors from mindless to mindful. James Clear has written a book called, “Atomic Habits” which is quite insightful for making behavior changes. I highly recommend it and use the tools daily for myself and my clients! Check it out at: https://jamesclear.com/atomic-habits
Mindful Eating is a commonly used practice to change eating behaviors in order to build a better relationship with food.
Am I Bored or Am I Hungry? 7 Keys to Mindful Eating
1. Plan your meals ahead of time to prevent last-minute fast food and takeout.
Make a schedule of meals and snacks for the week.
Go to the grocery store
Prep your ingredients or even prepare meals ahead of time.
Grab our FREE 7-day Meal Plan to get new ideas for high protein meals and snacks.
2. Eat when you are hungry
Listen to your body’s hunger cues
Eat regular, well balanced meals
Avoid eating solely because you are tired, sad, depressed, bored, etc.
3. If you question whether you are really hungry, try distraction first.
Go for a walk, bike ride or go to the gym/exercise
Call and chat with a friend
Grab a cup of tea
Do a puzzle, garden or another hobby you enjoy
If after distraction, your stomach is rumbling, by all means, EAT!!
4. Avoid multi-tasking at meal times
Don’t eat while driving in the car
Turn off the TV
Set your phone far from your reach and silence it
No computer at the table
5. Make the meal “an experience”
Sit at the table, not on the couch, floor or standing at the kitchen sink.
Start with a small portions (pretend you are at a fancy, expensive restaurant 😊)
Take small bites and chew slowly
Focus on smelling, tasting and truly enjoying your meal.
Appreciate the textures, flavors and consistency of the food
Be appreciative of where this food came from and how it is fueling your body
6. Stop eating when you are satisfied and no longer hungry
Avoid eating to excess until full and uncomfortable
Eat slowly to allow your body time to process the food and to avoid overshooting your satisfaction cues.
Ignore your mother’s voice from childhood saying, “Clean Your Plate!”. Put your leftovers in the refrigerator and save for another meal.
7. Avoid judging your eating behaviors
Make choices that will satisfy and nourish your body but don’t judge the food as “bad or good” or “healthy or unhealthy”.
Mindful eating phone apps can help with making mindful behavior change without judgement or focus on weight or caloric intake.
Mindful Eating Apps:
Ate Food Diary www.youate.com
This app is visual, mindful, and non-judgmental. It doesn’t focus on weight or calories. The basic program is free and you can upgrade to premium for $2.99.
Recovery Road www.recoveryrecord.com
This app was originally created specifically for those recovering from an eating disorder but is for anyone seeking a better relationship with food. It is free to individual users.
Am I Hungry? www.amihungry.com
An author and physician, Michelle May, developed this app. It helps the users to eat more mindfully and less emotionally. Cost is $2.99.
A helpful resource article in the August 2017 journal of Diabetes Spectrum called, “Mindful Eating: the Art of Presence While You Eat” by Joseph B. Nelson for a wonderful review on being mindful.
Conclusion
The goal of mindful eating is to encourage you to be fully present when eating and fueling your body. Back when our parents and grandparents were young, most families sat at the table and enjoyed family time and conversation for meals. This was before the times of computers, video games and cell phones. Dinner time was sacred.
Today, as we rush from activity to activity, grabbing high calorie, highly palatable (addictive) meals on the go, we are seeing significant incidence of chronic disease and obesity. We no longer eat to live; we live to eat. We can change this by listening to what our bodies are telling us. Remember: plan your meals, only eat when hungry, try distraction first, avoid multi-tasking, make meals “an experience”, stop eating when satisfied and avoid judgement. Stop being mindless, be mindful!!
If you are unsure where to begin to make positive lifestyle changes and who to go to for help, please reach out. As a registered dietitian with 28+ years of experience, I would love to help you, contact me today for a FREE Discovery Call!!
Kimberly Duffy, RDN, LD, CPT
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