Do you ever rush when you’re eating? Or eat while distracted?
You know, eating while standing, running out the door, in your car, or while on social media?
Ok. I’m guilty as charged. We’ve all done it, right?
Well, that’s NOT eating attentively.
So eating attentively. What does that even mean?
The definition of attentively means while doing something you’re giving it your complete attention, you’re focusing or being thoughtful or being considerate. Attentiveness means being alert or watchful or vigilant.
So what does it mean to eat attentively?
Does it mean paying attention to what and when you’re eating. Well, that’s part of it.
Here are two other things it means:
*Eat while not being distracted.
*Increase awareness and memory of the food being consumed.
Have you ever eaten while watching a TV show or movie, maybe while scrolling on social media, or even while talking on the phone? And then you can’t even remember what it was because you ate it so fast and weren’t paying attention to the flavors, texture, the temperature, etc.
When You Eat More Attentively, You Can Improve Your Health in 4 Ways:
- You will reduce caloric intake by actually eating less food which helps in portion control and managing weight
- You will enjoy your food more which helps with satisfaction so you don’t overeat
- You will be able to listen to your body better and stop eating when full so you won’t have that overstuffed feeling which leads to gas, flatulence, heartburn, and more.
- You will slow down and allow your body to get into a parasympathetic state which is the peaceful and calm part of our nervous system. You have to be in this state in order to rest and digest properly. So being mindful causes you to eat at a slower pace allowing yourself time to decrease cortisol levels, anxiety, and that rushing syndrome we all sometimes get which only stresses our body and mind and affects our eating. So slowing down will then help improve your digestion and mood. (Plus, it will also help decrease gas, flatulence, and heartburn after a meal.)
See how it’s all connected?
Here are 5 Strategies to Help You Eat Attentively:
- Start with one “mindful meal” per day. Don’t overwhelm yourself by saying you have to do this for every meal the rest of your life beginning now. Simply pick one meal today. After your plate is on the table, pause. Don’t eat yet. Take 2 – 3 deep breaths in and slowly exhale. Say a prayer of thanks. Then begin eating. Pay attention to each bite really focusing on the flavor, the way it was prepared, the texture, what spices you taste, temperature, etc.
- Avoid eating straight from a package. Pour a small one-serving-sized amount into a small bowl (a ramekin is great for this) or a small plate or cup. When we eat from a package, we have no idea how much we’ve eaten. And before you know it, that whole bag of chips is gone! (Or even a healthier substitute like such as sweet potato chips or cassava chips.)
- Meal planning – I talk about this often because it’s that important to your health and you being successful in eating healthy. Give yourself some time to actually plan your meals this week. It doesn’t have to be hard or complicated. (I’m not a fussy, complicated cook. Just ask my family!) Simply plan dinners this week with enough for leftovers 2 – 3 days. Use a variety of fruits, veggies, and meats with various flavors and textures. This will help increase nutrient-density which helps your health but also increases your enjoyment.
- Eat your lunch somewhere else other than at your desk (no matter if you work from home or anywhere else). Move to another room or go outside if you can. Why? If you eat at your desk, you won’t pay attention to or focus on what you’re eating. And often you finish and wonder if you really ate anything so you get a second helping too soon. So turn off your monitor, silence your phone, and then set a timer for 20 minutes. Then focus on your meal and how much you appreciate your food plus the other blessings in your day.
- Keep a food journal. When you write down what you’re eating and when, research shows it does cause you to be mindful of what you’re eating and usually helps when trying to eat more healthy items and less food overall.
I hope that resonates with you, and you see why we all need to be more attentive when eating. Just like the adorable puppy in the photo above who is completely focusing on the person eating, we should be watchful and consider what, when, and how we are eating if we want to improve our health and decrease our symptoms — even if we are in midlife, even if we have autoimmune issues or chronic health issues, and especially if we have fatigue, brain fog, digestive issues, and trouble managing weight. Often it’s not the food itself, but other aspects of our eating, mindset, how and when we are eating that make a huge difference.
Leah Cheshire is a national board certified health and wellness coach as well as a speech-language pathologist. After having numerous health issues herself, she embarked on a wellness journey using various nutrition and lifestyle modifications to help her thyroid issues, brain fog, weight, pain, and fatigue. She then decided to return to school to train to help others. Leah now works primarily with women who have weight issues, digestive problems, brain fog, and fatigue by providing guidance, accountability, and a plan of action to help them decrease symptoms and improve their overall health. If you need help from someone who, not only has helped clients but who also has also been in your shoes, reach out today to set up a free 20-minute session. Click here to schedule.
