This week I learned that yesterday, July 21, was National Junk Food Day. My first thought could be that I’m glad I didn’t learn that earlier, as I might have celebrated to the fullest. But that was the old me. The new me recognizes that I can enjoy whatever food I choose to at any time, because I practice mindful eating.
Junk foods are typically those foods high in fats, sugars, salt and calories with very little nutritional value. I consider processed foods to be junk foods as well – those prepackaged convenience food with the long list of unpronounceable ingredients.
I teach mindful eating whenever I get a chance. I even wrap it up in my Forest Bathing experiences. And when I do any corporate or group presentations, I’m sure to include my signature demonstration using chocolate. Mindful eating employs all your senses and I don’t think there is a more sensuous food than chocolate.
There are many benefits to mindful eating. You enjoy your food more, eat less and feel satiated sooner. It usually takes about 10 to 15 minutes for my mindful eating demonstration using a tiny piece of chocolate, and when it’s done, I don’t feel like I need to have more. I am quick to point out to people that you don’t have to be that slow for your entire meal, otherwise you’d be spending all your time eating, but there are some ideas you can incorporate into your everyday life that will get you in the mindful eating habit:
Begin at the beginning
Plan your meals and shop mindfully. Avoid the tendency to just automatically buy the same things you’ve always bought at the store. Instead, ask yourself whether or not an item supports your health goals before placing it into your shopping cart. Be mindful of each item you choose to take home with you.
Remove distractions
Eat with minimal distractions. Turn off the TV. Put your phone away. Close your book. Clear away all the distractions and just eat.
Start with a reasonable amount of food
The more food you put on your plate, the more you’re likely to eat. Start with about two-thirds of your normal amount. You can always go back for seconds if you’re still hungry.
Put your full attention on your meal
Keep your thoughts on the experience of eating. This isn’t the time to think about work, your boss, your significant other, kids, or bills. Relax and focus your thoughts on eating.
Chew slowly and thoroughly
The faster you eat, the more you’ll eat. It takes a while for your brain to get the signal that you’re full. Eating slowly will help to prevent overeating. Take your time and chew slowly. The food isn’t going anywhere. Give yourself the chance to enjoy it.
Use all your senses
Take in the food with all your senses. Most of the time highly processed and other junk food is not nearly as pleasing when you employ all your senses. The color of a big beautiful salad will beat out the brown/grey of potato chips every time. Really notice your food – how it looks, smells, tastes, sounds and feels.
Only eat when you’re actually hungry
There’s no reason to wait until you’re ravenous. However, there’s also no reason to eat if you’re not hungry. Allow yourself to feel hunger before eating. If you eat when you’re not hungry, your waistline and your health quickly take a nosedive.
Be grateful for your food
Have gratitude for the food you’re eating. Think of all the people that worked so hard to bring you this food. From the farmers and farm workers, to the mechanics that work on the equipment to the grocery store workers, there are many whose job it is to keep you fed. Beyond that, remember that it’s a privilege to have plenty to eat, a privilege not everyone shares. You’re luckier than most of the world’s population. Gratitude is a part of mindfulness.
One caveat to all of this is eating with friends and family. Eating in community is a beautiful experience, as we share and laugh and enjoy company. And you can still slip in a little mindful eating by talking about the food. But mostly just enjoy.
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