What if eating well involved much more than just our food?

Sure, okay, we all know that it does. But maybe it’s also about our lifestyle. It’s how we eat, where we eat, it’s about being mindful and present for meals.

I’ve been thinking about this a lot lately because it’s a requirement for those of us who are participants in the Healthy Lifestyle Challenge. We’ve been practicing the art of eating mindfully, at every meal.

Eating mindfully is to eat with intention, attention (free from distractions), and a willingness to care for your body. When I worked full-time as a global health professional, meals were often on the go. Breakfast was a bowl of instant oatmeal or smoothie at my kitchen sink or in my office at my desk. If I wasn’t joining colleagues for lunch, I either skipped it, or I multitasked. In between sending and responding to emails and reading documents, I quickly inhaled my soup and salad while I prepared for my next meeting. Dinner was often a repeat of lunch. Although I had always been health conscious, often choosing nutritious foods to eat, rarely did I think about how I was eating. Now that my life and schedule are vastly different, I’m more interested in exploring and practicing the fine art of living. To me, that involves the art of mindful eating.

In our food-abundant, diet-obsessed culture, eating is often done mindlessly. We’ve forgotten the value and pleasure of eating food in a healthy way. Nowadays it’s quite common to see people on their phones, in front of a TV, with a magazine, and/or at their desk when they eat. I’m not pointing the finger because I’ve done it more times than I’m proud to say! When we engage in mindless eating, we pay little attention to our food, how much we’re eating, and how full and nourished we feel. As a result, we often either eat too much or feel unsatisfied. With practice, I think that can be changed.

Free yourself of the constant barrage of texts, notifications, phone calls, emails, advertisements, etc. during meals. Turn off the ringer on your cell phone, move away from your computer or shut it down, and sit down at a table—no eating at the kitchen sink or at your desk—to eat meals. Enjoy meals, free of distractions.

I find it hardest to eat free of distractions when eating alone. When we eat alone we assume that since there’s no one else to talk to we should take out our electronic devices and browse the Internet, read news articles, check updates on Facebook, Twitter, Instagram, etc., and before you know it our meal is over and we jump right back into our hectic day. But mealtimes can and should be more valued. Not only are they a time to nourish our body, they can also be an opportunity for your brain (and eyes) to relax and take a break from the day, especially the hectic ones. Studies show it’s not healthy for our brains to always be on high mental alert, ready to respond quickly to any stimulation that comes our way. Consider mealtimes as an opportunity to enjoy your food and to relax. As you eat, think about the food you’re eating, its appearance, its flavors, where it came from and how nourishing it is to your body.

Something I often do with my toddler before he eats is to encourage him to describe the food on his plate. For example, this evening I asked him what he was having for dinner. Taking his time to scan his plate, he responded, “orange carrots, green broccoli, rice, black beans and avocados. Yum-yum avocados.” Mindful eating, what do you think of it?

Tips and Strategies for Eating Mindfully
Practice Hara Hachi Bu.
This old adage means to eat until you are 80 percent full. Okinawans say this before every meal to remind them to eat moderate amounts of food.

Do not multitask at meal times.
Set time aside time for eating, free of electronics/technology and other distractions.

Create an enjoyable atmosphere.
Some of you might find it helpful to set the table nicely; use cutlery and put it down in between mouthfuls; light a candle; buy flowers; etc. Some may enjoy listening to soothing music, while others may welcome the opportunity sit and enjoy a meal in silence. Do whatever it takes to create an atmosphere that reminds you that you deserve such a great meal and that you are grateful for what you are eating.

Eat only À Table, that is, seated at the table.
To minimize mindless snacking, get into the habit of only eating when you are seated at the table and able to give the food your full attention. Do this even when eating alone! The first few times you eat alone this way, you might feel uncomfortable. You’ll want to reach for your phone, go to your computer, grab a magazine, or something…. Don’t give in!

Appreciate your food’s appearance.
Sometimes we forget about the beauty of the food we are about to eat. Taking the time to notice the colors, the shapes, the composition of your food, etc. helps to set the scene for mindful eating.

Share meals.
One of the joys of eating is sharing a meal with friends and family, free of technology.

Eat slowly and savor your food.
Take time to chew your food slowly and savor each mouthful. Take the time to think about the flavor and texture.

Prepare your meals.
Find your Zen while cooking. Whether you’re eating alone or with others, make time to prepare meals with the freshest ingredients possible. The cooking process can be as relaxing and enjoyable as eating. Focus on quality over quantity. You will likely enjoy it more and be satisfied without overeating.

As mastering the art of mindful eating has been a significant part of our Healthy Lifestyle Challenge (currently underway), I’d like Challenge participants to share (in the comments section below) with readers, at least one tip that has helped them in their practice of eating more mindfully the past week.

Challengers, your comment will be worth a bonus of 15 points for the week!

For those who may not know what I’m talking about, see PWC’s Healthy Lifestyle Challenge. For the next few weeks I’ll be announcing opportunities for bonus points for participants who joined. We have a great group of participants, and together we’re making improvements to our lifestyle, one meal at a time!

Kale and Brussels Sprouts Salad
Adapted from Real Foods For Kids Montgomery

Instead of roasting brussels sprouts, shredding them raw and tossing them with kale makes for an excellent salad.

Serves 4

1 bunch of Lacinto/Dinosaur/Tuscan kale (about 1 pound), stems discarded
½ pound (about 8 ounces) brussels sprouts, trimmed
¼ cup almonds, toasted and coarsely chopped

Dressing
¼ cup extra-virgin olive oil
½ lemon (or lime)
1 tablespoon Dijon mustard
¼ onion, finely chopped
1 clove garlic, crushed
¼-½ teaspoon harissa, or more (optional)
1/8 teaspoon salt
freshly ground black pepper

Make the dressing. Whisk all the ingredients and set aside.

In a large bowl, pour the dressing over the kale and with your fingers, massage the dressing into the leaves thoroughly and set aside. Meanwhile, using a sharp knife or the appropriate blade on a food processor, shred the brussels sprouts.

Combine the sprouts with the kale and toss to coat. Taste and adjust seasoning. Add almonds. Cover and chill for at least 20 minutes before serving.

Variations: I’ve tried this salad with sliced red onions tossed with the leaves and sprouts, instead of in the dressing and added macrona almonds. The harissa is optional, but I find it adds a lovely spicy bite! The amount you use will depend on how spicy your harissa is and how spicy you want your salad to be.

Here’s another photo of the salad. In it I used baby kale instead of Lacinto because that’s what I had on hand at the time and marcona almonds:

Kale and Brussels Sprouts Salad

22 thoughts on “The Art of Mindful Eating

  1. One thing that I’ve done this week to focus on mindful eating is saying a prayer before I eat. I thank God for the food before me and acknowledge I am blessed by having food to eat.

  2. Cette salade est parfaite pour le challenge , j’adore 😉 je suis à partir de ce soir en ” day off” bises

  3. Mindful eating allows me to focus on the following: Give thanks to God. Pray. Reflect. Focus on my children and not my to-do list. Be present in the moment. Acknowledge when you have met satisfaction and not gluttony. Thank you for the challenge! Onward and upward to week 2!☺️

  4. What has helped me become more intentional and mindful is the practice of reading the ingredients. I never knew how much sugar content could be in certain things. By paying attention to the ingredients, I’ve become more creative in my menu planning. I love cooking, so after taking great strides to create the right meal, then preparing it just right, I feel I owe it to myself to take the time to appreciate the dish by savoring every bite.

  5. Something I have been doing to help myself be more mindful about eating is not only eat at the table, but also set the table. My family got into the habit if just grabbing their plate of food and a utensil and digging in. I have found that if I take the time to set the table and plate the food creatively, everybody takes more time to eat and enjoy the meal.

  6. Eating away from my desk is huge. Even if I tell myself I’m not going to check email or do work while I eat, if I’m sitting at my desk I will still be tempted when I see that an email comes through. Same thing with my phone. I have to leave it in the other room so that I’m not tempted to look at it while eating alone.

  7. I’m one of the callengers 🙂 well, i really put some effort in eating mindfully this week. I live alone, and I eat alone most of the week..usually I was always eating in front of computer, phone..This week I started to train myself to eat without distraction :). It helps me to think about the callenge and the goal that i set for myself…it is givnig me the strength to persist. I also try to enjoy the food, chew it longer…it’s not always very easy to change the bad habits, but it possible if you really want it. And I do :)!!

  8. Je mange le plus souvent possible avec Maxime car c’est très inconfortable, mais j’ai beaucoup apprécie etre concentrer sur ma bonne nourriture 😉 semaine 2 a suivre …😘

  9. I really appreciate the art of mindful eating and that you’re spreading the word. My fiance and I always make a point to sit down to dinner together. He was worried that when we bought a TV that we might watch TV while we ate, but assured him that we would not do that. We love our nightly ritual of eating quietly together or discussing our day. I find it very helpful to set my fork down in between bites. It helps me slow down rather than inhaling my food.

  10. The article reminded me of a good eating habit of my late father: he could digest metal if he had to, but his secret was that he was always chewed his food slowly and for a while before swallowing. I noticed this week that if I eat my lunch while reading news on my iPad, I am not focusing on my eating and have a tendency to eat faster than I should. Perhaps reading stressful news may even lead me to “gulp” my food.

  11. First, that salad looks so delicious. Second, just wrapped up week 1 on the challenge and eating without any distractions is hands down the hardest for me. I agree 100% with wht your saying. I need to be present, in the moment and appreciate what I’m partaking. This is my challenge for myself during week 2.

  12. One thing that has helped me in eating more mindfully is eating slower and thinking about the food that I’m eating. I count the ingredients that are in my plate and I think about the taste of each one of them.

  13. I paid close attention to my eating habits at lunch and had to forced myself at several occasions to slow down and chew more instead of gulping the food. It seems that acquiring a mindful attitude will require some time for me.

  14. I was in search of a salad wherein I could use fresh kale from our garden, and I found my way to your blog. The salad? So delicious. I want to make this every day! I will admit that I didn’t read the full content of your blog post until now, just before typing out this reply. And the notes of mindful eating are so… poignant? Not sure if that’s the word I’m looking for. Nowadays we’re so consumed by other things that cooking and eating is almost a task for some. I made this salad for a dinner party we held yesterday and as I’m reading each “strategy”, I’m ticking them off saying a mental “yes!”. Thank you so much for sharing.

    1. Meilin, What a very nice and thoughtful comment, thank you. I’m happy you liked the salad and even happier that you appreciate the importance of mindful eating. With so many things competing for our attention these days, it’s easy to forget the simple pleasures associated with cooking and eating mindfully. Thank you once again for your comment. Enjoy the salad! I had it several times last week and look forward to eating it again soon!

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