Mindful Eating

October 21, 2011 By: Victor Brick

Today’s Fit Tip brings us some very helpful tips and benefits about the importance of mindful eating from Dr. Chris D’Adamo.  Dr. D’Adamo is a professor at University of Maryland School of Medicine and also works at the Center for Integrated Medicine.

Dr D’Adamo emphasizes the principal that it’s “not just what we eat but how we eat it”.  It’s very important to get into the habit of mindful eating instead of mindless eating.  You want to be engaged in the moment as opposed to just scarfing your food down.  When we eat mindfully, we tend to enjoy our food.  Eating is a pleasurable experience.  By eating mindfully we are in the moment and can enjoy our food, frankly because we can remember what we did.

Beyond the sensory perception, there are also psychological benefits to mindful eating, primarily digestion.  We secrete digestion enzymes just by thinking of the foods we are about to eat, so the process begins before we even take a bite.  Another important tip is to slow down and chew more.  The more time we take the longer the food is in our mouth so digestion is improved from the very beginning.  When you break the large food particles down into smaller pieces, you masticate the food, which can be helpful with the digestion process.  For people that suffer from acid reflux and indigestion, this can be extremely helpful.  You may want to try this before turning to medicines.  Last but not least, it can be a great weight loss tool.  When you slow the process down, you will eat less.  People don’t realize that it takes about 15-20 minutes from the time that the food is in your mouth to the time it reaches your stomach and makes you feel fuller.

You can give eating mindfully a try by taking one of your favorite foods and putting it in front of you.  Look at what you chose.  Feel what you chose in your hand.  Does it bring back any memories?  Smell what you chose.  Are there any aromas?  Engage your thoughts.  Now put the food that you chose in your mouth but don’t bite.  Notice the taste and texture.  Finally, take your first bite.  Did any of your thoughts change?  See how different the experience can be.

Another important tip to remember and help with the process of mindful eating is to sit at the table.  Less mindful eating happens when you eat in the car, between meetings on the run, or sitting on the couch in front of the TV.  Also, remember to put the utensil you are using or the food down between bites.  This helps with slowing you down.  Remember, you want the fully chew the food.

Now we realize that you can not do this for every meal every day of the week.  There will always be times when you just can’t, but it is important to beware of those times and to make a better effort for the next time you eat.

CORNEY JOKE:  “You’ve got love your kids; they are always there when they need you.”