By Christine Gonzalez, Pharm D
In Vision Magazine
Turn off the Distractions
How many times have you found yourself mindlessly eating while watching your favorite TV show, checking your E-mail, or driving around town? I am even guilty of finishing up my breakfast as I blow-dry my hair. While technology imparts convenience, it can actually be viewed as a double-edged sword because it creates huge distractions to our ability to connect with our body and mind. One result is the lost ritual of mindful eating. You are probably familiar with the old saying, “you are what you eat.” But have you ever considered that “you are how you eat?” Eating can transcend a basic biological necessity. The intentions we establish during the act of eating provide an opportunity to nourish ourselves on multiple levels. By minimizing distractions, slowing down, and chewing our food thoroughly, we can enhance both the nutritive and spiritual value of the food we eat.
As Americans, we are famous for our instant gratification lifestyle. This is facilitated by the abundance of fast food, drive-thrus, and prepackaged convenience food that provide quick and portable meals for our busy lives. Coupled with an intense work ethic (time is money), no wonder we don’t want to stop for a moment to eat. Now with the ease of availability of technology, there really isn’t a reason to ever stop working. In fact, it is almost impossible not to. Cell phones, laptops, and remote access encourage this mindset. We have forgotten that mealtime is an independent activity.
So the challenge then becomes discipline. When you foster the discipline to separate from work and commit to your mealtime, you are in fact being self-nurturing. It would not be surprising to see this as enhancing productivity in the long run. Many European countries have time built into their schedules to sit down and enjoy their meals. The social experience of eating also creates more community. These cultures clearly appreciate the benefits of slowing down. Could this be part of the secret of the French paradox?
Slowing down is supported by mindfully chewing our food well. According to macrobiotic theory, we are the culmination of our environment. This includes the food that we eat. Therefore, chewing food thoroughly is a core principle when following a macrobiotic diet. This theory advocates chewing each mouthful at least fifty times as a method to enhance physical, mental, emotional, and spiritual health. Chewing releases flavors and aromas, which contributes to the sensory appeal of a delicious meal. By savoring each bite and letting our senses experience the delight, we get more satisfaction from the food. This nourishes us beyond the physical level. The various tastes and textures can evoke pleasant memories and associations. The simple act of chewing can help to relax us.
Chewing also enhances our body’s ability to digest and assimilate food. In fact, digestion starts in the mouth. Salivary amylase begins the process of carbohydrate digestion. The more we chew our food, the more surface area becomes available for this digestive enzyme to do its thing. This makes nutrients more available for absorption and utilization by the body. We may feel full sooner because this process gives our body the time to register that it is being fed. By reconnecting with our body’s own inner wisdom, we allow it to tell us gently when it is full. This is a great strategy for minimizing overeating—a common result of eating too fast.
Just as you have taken the time to slow down and read this article, I invite you to do the same with your next meal. Turn off or put away all possible distractions and find a comfortable place to relax with your food. Allow it to become a meditation for yourself with direct, in the moment, and nonjudgmental attention. Mindfully and consciously take in the experience as more than visceral. Chew purposefully, resisting the urge to swallow too quickly. Breathe between bites and possibly even put the fork down until the next bite.
By slowing down and taking the time to enjoy your food, you begin to appreciate all the elements such as smell, taste, and texture. You can distinguish the subtle flavors of sweet, salty, spicy, and sour. This will certainly enhance satiety. While technology has provided novel advancements for our society, it has also perpetuated a frenzied pace of daily living. By tuning back into ourselves through mindful eating, we uncover the pleasure of eating one meal at a time. Believe me when I say that eating will become a much more nourishing experience.
In Vision Magazine
Turn off the Distractions
How many times have you found yourself mindlessly eating while watching your favorite TV show, checking your E-mail, or driving around town? I am even guilty of finishing up my breakfast as I blow-dry my hair. While technology imparts convenience, it can actually be viewed as a double-edged sword because it creates huge distractions to our ability to connect with our body and mind. One result is the lost ritual of mindful eating. You are probably familiar with the old saying, “you are what you eat.” But have you ever considered that “you are how you eat?” Eating can transcend a basic biological necessity. The intentions we establish during the act of eating provide an opportunity to nourish ourselves on multiple levels. By minimizing distractions, slowing down, and chewing our food thoroughly, we can enhance both the nutritive and spiritual value of the food we eat.As Americans, we are famous for our instant gratification lifestyle. This is facilitated by the abundance of fast food, drive-thrus, and prepackaged convenience food that provide quick and portable meals for our busy lives. Coupled with an intense work ethic (time is money), no wonder we don’t want to stop for a moment to eat. Now with the ease of availability of technology, there really isn’t a reason to ever stop working. In fact, it is almost impossible not to. Cell phones, laptops, and remote access encourage this mindset. We have forgotten that mealtime is an independent activity.
So the challenge then becomes discipline. When you foster the discipline to separate from work and commit to your mealtime, you are in fact being self-nurturing. It would not be surprising to see this as enhancing productivity in the long run. Many European countries have time built into their schedules to sit down and enjoy their meals. The social experience of eating also creates more community. These cultures clearly appreciate the benefits of slowing down. Could this be part of the secret of the French paradox?
Slowing down is supported by mindfully chewing our food well. According to macrobiotic theory, we are the culmination of our environment. This includes the food that we eat. Therefore, chewing food thoroughly is a core principle when following a macrobiotic diet. This theory advocates chewing each mouthful at least fifty times as a method to enhance physical, mental, emotional, and spiritual health. Chewing releases flavors and aromas, which contributes to the sensory appeal of a delicious meal. By savoring each bite and letting our senses experience the delight, we get more satisfaction from the food. This nourishes us beyond the physical level. The various tastes and textures can evoke pleasant memories and associations. The simple act of chewing can help to relax us.
Chewing also enhances our body’s ability to digest and assimilate food. In fact, digestion starts in the mouth. Salivary amylase begins the process of carbohydrate digestion. The more we chew our food, the more surface area becomes available for this digestive enzyme to do its thing. This makes nutrients more available for absorption and utilization by the body. We may feel full sooner because this process gives our body the time to register that it is being fed. By reconnecting with our body’s own inner wisdom, we allow it to tell us gently when it is full. This is a great strategy for minimizing overeating—a common result of eating too fast.
Just as you have taken the time to slow down and read this article, I invite you to do the same with your next meal. Turn off or put away all possible distractions and find a comfortable place to relax with your food. Allow it to become a meditation for yourself with direct, in the moment, and nonjudgmental attention. Mindfully and consciously take in the experience as more than visceral. Chew purposefully, resisting the urge to swallow too quickly. Breathe between bites and possibly even put the fork down until the next bite.
By slowing down and taking the time to enjoy your food, you begin to appreciate all the elements such as smell, taste, and texture. You can distinguish the subtle flavors of sweet, salty, spicy, and sour. This will certainly enhance satiety. While technology has provided novel advancements for our society, it has also perpetuated a frenzied pace of daily living. By tuning back into ourselves through mindful eating, we uncover the pleasure of eating one meal at a time. Believe me when I say that eating will become a much more nourishing experience.
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