How long does it take you to eat a meal? 5 minutes, 10, 20? You
may have learned that it takes at least 20 minutes for your brain to get
the message that you are full. Many of us don't spend enough time
eating to wait for that message. In addition to preventing overeating,
eating more slowly can have other significant benefits.
Slowing down for digestive health
Do
you ever feel bloated or gassy after a meal or throughout your day?
There are many reasons why that may occur, many of which can be treated
with the best nutrition for you. But, also consider when you eat quickly
you may be swallowing air at the same time. Imagine what a bunch of
extra air does for your GI tract. Gas and bloating can equal too much
air, as simple as that. A big benefit of slowing down your eating is to
feel better when the meal is done and the rest of the day.
Speed eating in the U.S.
A
sad state of things - that we actually have contests to see how fast we
can eat. But, truly - in the U.S. the speed of our eating is reflected
in our awareness of hunger. An interesting study conducted by Brian
Wansink and described in his book Mindless Eating - Why We Eat More Than We Think
surveyed individuals in Paris and in Chicago to evaluate how they
decided it was time to stop eating. What they found was those in Paris
stopped eating because they no longer felt hungry. In contrast, the
Chicagoan stopped eating because the television show they were watching
was over or their plate was empty. According to this, we aren't paying
any attention to our level of hunger - we are relying on external cues
to determine if we should continue eating or not.
Slowing down to taste your food
Food
is delicious! At least the food I eat is. If you find you finish a meal
and haven't really enjoyed it, then you have wasted time and that
wonderful food you have been given. Try this tasting exercise:
• Take a small piece of dark chocolate (or something else delicious) and hold it in your hand.
• Look at the chocolate like you have never seen it before - noticing the color and shape.
• Touch it, noticing the texture of the chocolate.
• Smell it, inhaling deeply to really enjoy the aroma.
•
Now place the chocolate in your mouth and feel it in your mouth without
chewing it. Let it slowly melt in your mouth enjoying every last bit.
Do
you ever eat a meal like this? Perhaps time does not permit every bite
to be savored to this extent, but could you benefit from practicing even
a small portion of a mindfulness approach to eating? What if you really
smelled your food and enjoyed the complex aromas, really looked at your
food and it's beautiful colors, really tasted your food and enjoyed
every bit before you swallowed it? Do you think you would enjoy your
meal more? Would you be more appreciative of the food you have? How
might this impact your food choices, eating habits and even other areas
of your life?
Slowing down to enjoy life
Practicing
slower eating will help your body digest food more easily and will
allow you to find greater pleasure in the food you eat. But not only
will it have those benefits, practicing mindfulness in eating may be a
start to practicing greater mindfulness in other areas of your life. Do
you take a deep breath and smell the fresh air and really look at the
trees blowing in the wind when you are on a walk? Or do you rather spend
that time also on your phone or doing something else? Do you really
listen to your kids or your partner when they are talking to you, or are
you half participating in the moment? If you have kids I am sure you
can appreciate how quickly they change - soak up every moment that you
can to enjoy their bright eyes and precious smiles.
What can you
do today to be more mindful in your eating and in your life? Practice
one new habit today - I promise you it will be worth the effort.
Lynda Enright, MS, RD, CLT is certified as a Wellness Coach and
LEAP Therapist who partners with individuals who want to look and feel
amazing. Lynda helps individuals improve their health by addressing each
individual as the whole person finding the causes of weight gain,
fatigue, bloating, acid reflux, congestion, brain fog or achy joints.
For tips on eating well and balancing a healthy lifestyle, visit http://www.BeWellConsulting.com
Article Source:
http://EzineArticles.com/expert/Lynda_Enright/1815370
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