Mastering the Art of Mindful Eating

Written by Ingo Loge

May 16, 2010

zh broccoli & chickpeas-2During my years of long mountainous commutes, (I lived in Lake Tahoe and worked in Carson City, Nv) breakfast was a meal I ate alone in my car. Bites snatched and barely chewed while I negotiated the frustrating traffic on my one hour commute down the mountain to my office.

Lunch tended to be an even more disappointing affair. While I did usually take something fresh from home. I didn’t give it justice. Scoffing my sandwich in front of my computer while I prepared for the next client, I often barely registered what I was taking into my body. No wonder I would finish the lot feeling empty and unsatisfied.

With all the knowledge I have learned as of late, I was committed to making a change. No more meals behind the wheel or a screen, I was determined to start practicing the art of mindful eating.

and the benefits?

Reduced over eating. It’s been a while now since I went to bed feeling bloated and over stuffed. Which is great in itself but also means that my ‘muffin top’ is pretty much gone when I wear my favorite jeans.

Increased enjoyment of food. As a nutritional life coach, I’ve always considered myself a big fan of eating. Now that I’m on the path to mastering the art of mindful eating, I am finding a new found respect for food and am gaining far more pleasure from meal times.

Improved digestion. Digestion actully begins outside the mouth with the foods you choose!..THEN… in the mouth with the action of saliva. If food isn’t chewed properly it means that there’s more work for the rest of your digestion system. I may be imagining this, but I think I’ve also noticed I have less gas/constipation now that I’m eating mindfully and chewing my food until it is liquified. I also stopped drinking any fluids during my meal except to take a supplement and I have included the next generation of Digestive AIDS… MRM’s Digest All IC. Your body produces less and less enzymes to digest as you get older and cooking does the rest to kill them off.

Being satisfied with less. Linked with reduced over eating, the real benefit here is being able to trust yourself to feel satisfied after one or two squares of chocolate so there is no temptation to scoff the whole block. Suddenly there’s no need to deny yourself the occasional treat which makes for a far healthier relationship with food.
Ready to change the way you interact with food?

How to master the art of mindful eating:

1. Start small. Like all new habits, it’s best to set realistic expectations. Choose one meal or snack each day and commit to focusing on mindful eating at that time.

2. Stop multitasking at meal times. It’s really difficult to focus on eating if you’re doing other things. Set aside time for eating without other entertainment.

3. Only eat at the table. Another way to minimize mindless munching is to get into the habit of only eating when you are sitting down and able to give the food your full attention. No more snacking on the run.
4. Appreciate the appearance. While we’ve all drooled over gorgeous food porn in magazines or online, sometimes we forget about the beauty of the food we are about to eat. Taking the time to notice sets the scene for mindful eating.
5. Focus on each mouthful. Think about the flavour, texture and even the sound of the food in your mouth. Focus on how much you like, or dislike these sensations.
6. Chew. While it can be overkill to go to the monastic extreme of 100 bites per mouthful, make sure you chew your food enough so that it is well broken down before you swallow.

7.Use cutlery and put it down between mouthfuls. It’s much easier to take smaller portions when using a knife and fork. Of course if you feel like you’re having a ridiculous Seinfeld moment eating a chocolate bar with utensils, then skip this step but do put the bar down in between bites so you can focus.

8. Talk and share. One of the joys of eating is sharing a meal with loved ones, friends and co workers. It can be challenging to incorporate mindfulness in a social situation but not impossible. Turn the focus of the conversation onto the meal while you are actually eating. Share what you are experiencing in terms of flavours and textures, likes and dislikes. At first this may seem a little weird but trust me, you’ll soon find yourself having fun with it.

9. Go for quality not quantity. By choosing smaller amounts of the best food you can afford, you will not only enjoy it more, you’re far more likely to be satisfied without having to over eat.

10. Make time to prepare your own meals, preferably from fresh  certified organic ingredients. The cooking process can be as relaxing and enjoyable as eating if you let it. For me, the peace of mind that comes from knowing exactly what has gone into my food makes any hassle worthwhile.

Why not try the art of mindful eating with my super simple recipe for broccoli with chickpeas & tahini.
zh broccoli & chickpeas-3

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][5 ingredients | 10 mintutes]

super simple broccoli with chickpeas & tahini sauce

serves 2 – 3

This is broccoli at it’s best. Crunchy and fresh in some spots, caramelised and complex in others. It seems like so much more than, well, just broccoli. With all that variety it’s a great dish to practice the gentle art of mindful eating.

I’ve added the chickpeas to make it more of a complete meal, but I have been known to happily tuck into a big bowl of the broccoli on it’s own.

Tahini is a paste of ground sesame seeds and is available from most health food stores. Natural organic Greek yoghurt makes a good substitute.

If someone hasn’t convinced you to become a vegan yet, the broccoli is also brilliant served with some crispy turkey bacon or a softly poached organic egg.

 

1 head organic broccoli, chopped into bite sized mini-trees

extra virgin olive oil (I like Bariani or Repunzel)

1 can chickpeas (14oz or 400g), drained

2 tablespoons tahini

3 tablespoons lemon juice

Preheat a large stainless steel frying pan on the hottest heat.

Add 2 tablespoon oil to pan. When it starts to smoke add the broccoli and cover with a lid or an oven tray – it’s critical to seal it so the broccoli fries from the bottom but steams at the top.

After 2 minutes, remove the lid and stir. Return lid and cook for a further 2 minutes.
Add the chickpeas and stir. Cover and cook for another minute.

Test a piece of broccoli – if it’s tender, remove from the heat. If not cover and cook for another few minutes. Season with salt & pepper.

Meanwhile combine tahini & lemon juice with 2 tablespoons water and stir until you have a smooth sauce.
Serve broccoli and chickpeas with tahini sauce drizzled over the top.

 

 

simple broccoli with chickpeas & tahini sauce
Cook time:
Total time:
Serves: 2-3
Ingredients
  • 1 head organic broccoli, chopped into bite sized mini-trees
  • extra virgin olive oil (I like Bariani or Repunzel)
  • 1 can chickpeas (14oz or 400g), drained
  • 2 tablespoons tahini
  • 3 tablespoons lemon juice
Instructions
  1. Preheat a large stainless steel frying pan on the hottest heat.
  2. Add 2 tablespoon oil to pan. When it starts to smoke add the broccoli and cover with a lid or an oven tray – it’s critical to seal it so the broccoli fries from the bottom but steams at the top.
  3. After 2 minutes, remove the lid and stir. Return lid and cook for a further 2 minutes.
  4. Add the chickpeas and stir. Cover and cook for another minute.
  5. Test a piece of broccoli – if it’s tender, remove from the heat. If not cover and cook for another few minutes. Season with salt & pepper.
  6. Meanwhile combine tahini & lemon juice with 2 tablespoons water and stir until you have a smooth sauce.
  7. Serve broccoli and chickpeas with tahini sauce drizzled over the top.

[/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

Comment Rules: Remember what Fonzie was like? Cool. That’s how we’re gonna be — cool. Critical is fine, but if you’re rude, we’ll delete your stuff. Please do not put your URL in the comment text and please use your PERSONAL name or initials and not your business name, as the latter comes off like spam. Have fun and thanks for adding to the conversation! (Thanks to Brian Oberkirch for the inspiration)

You May Also Like…

TRX Suspension Training

TRX Suspension Training

What Is TRX? Dr Josh Axe writes, If you’re bored with dumbbells, exercise bands and burpees, the TRX suspension...

0 Comments

Submit a Comment

Your email address will not be published. Required fields are marked *