"OMG. I don't remember what I just ate." Does that sound familiar? Like maybe you've said it out loud (or in your head)? It's almost disappointing; being full but unable to remember the satisfaction that led to the satiety. And so often, we're eating in a rush or eating with our emotions -- or both -- and we either undereat or overeat because we aren't paying attention to our body's cues.
It's akin to having a conversation with someone but not hearing a word they just said because your mind is in a million other places. And I'm sure we've all done it, but when it happens to you -- when you can tell someone isn't listening -- it doesn't feel good. You might shut down or even stop talking. What's the point if they're not listening, right?
What happens internally when we eat is similar; if we stop listening and ignore our body's cues, we miss the subtle feedback it's giving us. So to go back to my analogy, if we can think of our body like a good friend and make the intention to listen more often to how the body is responding to food, it will help to cue us when we're full, hungry and even what nutrients we are craving.
This isn't something that happens overnight. But in my humble opinion from my own life experience -- nothing truly lasting ever does. The benefit is: over time with practice (listening takes practice) we become more connected to our body and better able to interpret and understand its cues. Some people call it "mindful," "intuitive" or even "responsible" eating.
It might be uncomfortable at first (all new things are -- and really all growth is). But over time -- like a metronome -- you'll find a middle ground. Over time eating becomes what I can only convey as a kind of adventure with yourself -- and all because you started to practice the art of listening ... to yourself.
And because listening to your body is a practice, I'm going to leave you with 7 tips (one for each day-of-the-week) that just might make it easier to eat mindfully -- at least more often.
Remember: this is a practice and it takes time. Don't give up. Don't beat yourself up. Be kind and gentle with yourself today. The kindness you have for yourself and your body will not only help you to see yourself with compassion, but others as well.
TIPS
1. Pay Attention to the First Bite:
It will always be the best. Savor it. Close your eyes and pick out all of the ingredients, textures and even how it feels as you say goodbye and swallow it.
2. Eat with Chopsticks:
We pick less food up, and thus we end up slowing down.
3. Eat in Silence:
I ate for a week in silence at breakfast. Nothing to look at. No phone. Not even the back of a box of cereal. It's revolutionary way to start your day without a cluttered mind.
4. Take a Deep Breath Before Each Bite:
Paying attention to your breath always pulls you back to the present moment. Tada! You're instantly mindful.
5. Take a Moment for Gratitude:
It's so easy to get caught up in what we don't have or what's wrong with our lives. But then we disconnect from the present moment and foget that we are perfect as we are now and really, there is so much that we can be grateful for. Even if that's just a warm bed to sleep in.
6. Prepare Your Meal:
Even if you're adding some frozen vegetables to a can of soup. Do something to prepare your food. There's something extremely gratifying and also nourishing to prepare food from scratch. If you don't already, give it a try even once-a-week.
7. Use Your Non-Dominant Hand:
It takes more time to eat this way (and also more patience which we can all use practice with) thus "forcing" us to slow down.