Mindful Eating Author, Kathy Salata Nutrition Science Certification: Stanford

Have you ever driven home, and don’t even remember the drive? Often, in our extremely busy lives, we disconnect. It is as if our mind and body are in different time zones. How to reconnect? Practice mindfulness.

If you are like me, mindfulness was a buzz word, almost cliché. I thought that this may be helpful for others, but my monkey mind is too busy. My brain just jumps from branch to branch.

My first introduction to mindfulness, was an exercise to brush my teeth with my non-dominant hand. Wow, that really worked. I had to stay present just to not get toothpaste all over my face. Although I had success, it was short-lived (it only takes a couple of minutes to brush your teeth).

I then learned that yoga worked very well. I had to focus so much on the pose, I had to remain present - in this moment! It was a wonderful feeling, and I now know, that if I feel I don’t have time for yoga, that is exactly when I need it the most.

After some time, I turned to mindful eating. I am almost always in a rush, and often, eating lunch is a chore that I just want to get over with. I would eat whatever was available and really did not taste it and ate quite quickly.

I was introduced to mindful eating, and it was a game-changer. Eating should be pleasurable. If you have ever traveled to another country, you may notice that other countries often have extended lunches and sit and enjoy their food. It is an event, it is a blessing, it is pleasurable. When I first went to Europe and saw their mindset towards I food, I realized that I felt guilty that I took pleasure in food. I was supposed to eat clean and eat for nutrition and energy, not enjoyment. I look back now and realize how silly that mindset was, but it took a lot of looking at my thoughts with curiosity.

Yes, food is fuel, food provides macro and micro-nutrients, and it should be savored and enjoyed (just like a beautiful sunset).

I invite you to try the exercises and opportunities to build your mindful eating awareness. I hope that your meals are no longer chores, but beautiful sunsets.

Definition of Mindful Eating:

Mindful eating is a practice that involves paying full attention to the experience of eating and drinking, both inside and outside the body. It emphasizes being fully present in the moment, recognizing and honoring hunger and fullness cues, savoring food, and appreciating the eating experience without judgment or distraction. Mindful eating encourages a positive relationship with food by fostering awareness of physical sensations, emotions, and thoughts related to eating.

Ways to Be Mindful Eaters

1. Slow Down:

Eat more slowly to savor each bite. This helps you recognize when you're starting to feel full and enjoy your food more. Ideally, the meal can last 30-45 minutes.

2. Eliminate Distractions:

Turn off the TV, put away your phone, and focus solely on your meal. This allows you to fully engage with the eating experience (even when you are alone).

3. Engage Your Senses:

Notice the colors, textures, aromas, and flavors of your food. Pay attention to how the food feels in your mouth and the sounds it makes as you chew.

List of adjectives to describe food:

Taste, smell, and feeling

• Savory, Sweet, Sugary, Candied, Sour, Sharp, Piquant, Zesty, Strong, Herbaceous, Fruity, Deep, Full-bodied, Pungent, Aromatic, Fragrant, Acidic, Bland, Blah, Peppery, Hearty, Rich, Comforting, Earthy, Spicy, Hot, Refreshing, Cooling, Mellow, Salty, Briny, Fresh, Bright, Satisfying, Filling, Tart, Tangy, Citrusy, Perfumed, Pickled, Spiced, Bitter, Umami, Texture, Crunchy, Crispy, Luscious, Velvety, Smooth, Light, Airy, Stiff, Brittle, Chewy, Delicate, Fragile, Gamey, Tender, Moist, Succulent, Creamy, Thick, Buttery, Whipped, Thin, Lumpy, Robust, Appearance, Juicy, Ripe, Colorful, Vibrant, Sparkling, Effervescent, Zippy, Flaky, Blistered, Marbled, Scaly, Translucent, Glassy, Transparent, Opaque, Cloudy, Melted, Stuffed, Caramelized, Shiny, Glossy, Crusty, Glazed, Oily, Molten, Liquified, Flowing, Substantial, Frothy, Foamy, Still, Sound, Fizzy, Bubbly, Crackle, Sizzling

  
  

4. Check In with Your Body:

Before eating, assess your hunger levels. During the meal, pause occasionally to see if you're still hungry or feeling full.

5. Practice Gratitude:

Take a moment to appreciate where your food came from, the effort that went into its preparation, and the nourishment it provides.

6. Listen to Your Body's Cues:

Eat when you're hungry and stop when you're satisfied, not when the plate is clean. Respect your body's natural signals.

7. Eat with Intention:

Choose foods that you enjoy and that nourish your body. Be intentional about your food choices and how they make you feel.

8. Be Aware of Emotional Eating:

Types of Emotional Eating

1. Stress Eating

   • Triggers: High-pressure situations, work deadlines, financial issues.

   • Recognition: Craving comfort foods, especially those high in sugar and fat.

   • Coping Strategies:

     • Practice stress-relief techniques such as deep breathing, meditation, or yoga.

     • Engage in physical activity to release endorphins.

     • Develop a hobby that distracts and relaxes you.

2. Boredom Eating

   • Triggers: Lack of engagement, unstructured time, feeling unstimulated.

   • Recognition: Eating when you’re not physically hungry, often out of habit.

   • Coping Strategies:

     • Find activities that keep you occupied, such as reading, crafting, or exercising.

     • Schedule your day to include fulfilling and enjoyable activities.

     • Practice mindfulness to stay present and engaged in the moment.

3. Emotional Comfort Eating

   • Triggers: Sadness, loneliness, grief.

   • Recognition: Turning to food as a way to soothe emotional pain.

   • Coping Strategies:

     • Reach out to friends, family, or support groups for connection.

     • Engage in activities that provide comfort, like listening to music, taking a warm bath, or journaling.

     • Seek professional help if feelings of sadness or loneliness are overwhelming.

4. Celebratory Eating

   • Triggers: Parties, holidays, social gatherings.

   • Recognition: Eating more than usual during celebrations, even when not hungry.

   • Coping Strategies:

     • Focus on the social aspects of the event rather than the food.

     • Plan ahead by eating a small, healthy snack before attending events.

     • Allow yourself to enjoy treats in moderation without guilt.

5. Habitual Eating

   • Triggers: Routine activities like watching TV, studying, or driving.

   • Recognition: Eating out of habit rather than hunger during certain activities.

   • Coping Strategies:

     • Break the association between the activity and eating by finding alternative activities.

     • Keep healthy snacks on hand if you must eat, such as fruits or nuts.

     • Practice mindful eating to become more aware of your habits.

       
       

Recognizing Emotional Eating

1. Identify Your Triggers:

   • Keep a food diary to track what you eat and how you feel before, during, and after eating.

   • Look for patterns in your eating habits and emotions.

2. Check Your Hunger:

   • Use the hunger scale (1-10) to determine if you’re truly hungry or eating for emotional reasons.

   • Ask yourself if you would eat a healthy food (e.g., an apple) if you’re hungry.

3. Assess Your Emotional State:

   • Pause and take note of your feelings before you eat.

   • Are you stressed, bored, sad, or celebrating?

     
     

Coping with Emotional Eating

1. Develop Alternative Coping Strategies:

   • Find non-food ways to deal with your emotions (e.g., talking to a friend, engaging in a hobby).

   • Practice self-care activities that don’t involve food.

2. Build Emotional Awareness:

   • Work on understanding and accepting your emotions.

   • Seek therapy or counseling if you struggle with managing your emotions.

3. Create a Support System:

   • Surround yourself with supportive people who understand your goals.

   • Join support groups or find a therapist specializing in disordered eating.

4. Practice Mindful Eating:

   • Eat slowly and savor each bite, paying attention to the taste, texture, and smell of your food.

   • Avoid distractions like TV or smartphones while eating.

5. Plan Ahead:

   • Prepare healthy meals and snacks in advance to avoid impulsive eating.

   • Keep tempting foods out of the house if they trigger emotional eating.

     
     

Mindful Eating Exercise:

Raisin Exercise: Eat a single raisin slowly, engaging all their senses (look, feel, smell, taste, and listen).

Mindful Eating Practices:

Eat Slowly: Take small bites and chew thoroughly.

Pause Between Bites: Put utensils down between bites to slow the eating process.

Engage the Senses: Focus on the color, texture, aroma, and taste of the food.

Awareness of Hunger and Fullness:

Hunger-Fullness Scale: Rate hunger and fullness on a scale from 1 to 10 before, during,

and after meals.

Check-In: check-ins with your body to assess hunger and fullness.

Mindful Eating Environment:

Eliminate Distractions: Eat away from screens (TV, phone, computer) and in a calm environment.

Create Rituals: Set a pleasant table, even for solo meals, to make the eating experience special.

Emotional Awareness:

Emotional Triggers: identify emotions that trigger mindless eating and explore alternative coping strategies.

Compassionate Response: Encourage self-compassion.

Mindful Shopping and Cooking:

Mindful Shopping: choose foods that you truly enjoy and that nourish your bodies.

Mindful Cooking: Encourage cooking as a mindful practice, paying attention to the preparation process.

Gratitude and Appreciation:

Gratitude Practice: Start or end meals with a moment of gratitude for the food and the effort that went into its preparation.

Appreciate Food Sources: Consider the journey of the food from farm to table.

Mindful Eating Journals:

Reflective Journaling: Journal - reflect on your mindful eating experiences, noting any changes in relationship with food.

Resources and Tools

1. "The Mindful Eating Workbook" by Kristin Neff & Vincci Tsui

-A gentle and practical workbook combining self-compassion with mindful eating practices.

2. "Eat What You Love, Love What You Eat" by Michelle May, MD

-Combines mindfulness and intuitive eating. Great if you enjoy a structured approach with

reflection questions.

3. "How to Eat" by Thich Nhat Hanh

-Very short and poetic. Beautifully rooted in mindfulness and being present while eating.

4. "Savor: Mindful Eating, Mindful Life" by Thich Nhat Hanh & Dr. Lilian Cheung

-A mix of Buddhist philosophy and practical eating strategies, plus emotional nourishment tips.

5. "The Joy of Half a Cookie" by Jean Kristeller, PhD

-Based on research from the Mindfulness-Based Eating Awareness Training (MB-EAT) program.

Podcasts

1. "Food Psych Podcast" with Christy Harrison

-While not solely focused on mindful eating, it’s a foundational listen for anyone in recovery,

with themes like intuitive eating, diet culture, and body trust.

2. "Love, Food" with Julie Duffy Dillon

-Every episode is framed as a “letter to food.” She brings a blend of intuitive eating,

mindfulness, and compassion.

Cheers, to your next meal!

In the words of Evelyn Tibioli

“Your relationship with food is one of your earliest and most meaningful relationships. It’s also a relationship you will have for the rest of your life. It might as well be the best relationship that it can be”.

Author: Kathy Salata

Recovered from anorexia, and now an advocate in the eating disorder community.

Nutrition Science Certification: Stanford

Additional Resources at my website: https://www.vitalitysupport.org/

Connect with Kathy