ARE YOU EATING MINDFULLY OR MINDLESSLY? THE IMPORTANCE OF SAVOURING YOUR FOOD
As a parent, we all know the drill. Wake up early, make breakfast for the kids, rush off to work, come home exhausted, make dinner, do homework, have bath time, and finally collapse into bed. But amidst all of this madness, when do we take the time to enjoy our food? Chances are, we're chowing down our meals as quickly as possible so we can move on to the next task on our never-ending to-do list.
But what if I told you that slowing down and eating mindfully could improve our health and make mealtime a more enjoyable experience?
First, let's talk about why eating mindlessly can be a problem. When we're chowing down on our food while checking our emails or watching the footy, our brains aren't fully registering what we're eating. It can take up to 20 minutes for our brains to catch up and realize that we're full. So, by the time our brain learns we're full, we've already eaten more than we needed to. And as we all know, overeating can lead to weight gain and health issues.
But it's not just about overeating. Eating too quickly has also been linked to problems like insulin resistance, type 2 diabetes, poor digestion and metabolic syndrome. So, it's clear that eating mindlessly is terrible news for our health. But what about our enjoyment of food? Let's face it. When rushing through our meals, we're not savouring every bite. Food is meant to be enjoyed, not just consumed. By slowing down and being more mindful about what we're eating, we can start to appreciate the flavours and textures of our food.
Now, I know what you're thinking, "But I'm a busy parent, and I don't have time to sit and savour my food." And I get it. Life is hectic. But it doesn't take much to make a few minor changes that can make a big difference. Here are some tips for making mealtime a more mindful and enjoyable experience:
Tune into your hunger cues. Before each meal or snack, ask yourself if you're starving or just eating out of boredom or stress. This will help you distinguish between emotional hunger and true hunger.
Don't let yourself get too hungry. If you wait until you're ravenous to eat, you're more likely to overeat. Try to eat when you're just starting to feel hungry.
Check if you're thirsty. Sometimes we mistake thirst for hunger, so before you dig in, have a glass of water and see if that helps.
Create a calm and distraction-free environment. Put away your phone, turn off the TV, and try to eat somewhere other than your desk. Eating without distractions will help you tune into your natural hunger cues.
Use a smaller plate. We tend to eat more when using larger plates, so using a smaller plate can help prevent overeating.
Chew, chew, chew. Take the time to savour each bite by chewing your food thoroughly. Aim for 20-30 chews per bite before swallowing.
Put your fork down between each bite. This simple habit will help you slow down and savour each mouthful.
Take smaller bites. This will help your meal last longer and give you the feeling of having more food.
Eat high-fibre foods and protein at each meal. These types of foods will help you feel full and satisfied.
Stop eating when you're 80% full. This Japanese phrase, "Hara Hachi Bu," reminds us to stop eating when we're still a bit hungry rather than full. This can help prevent overeating.
Some of these tips may seem small but insignificant; trust me, they can make a big difference. By taking the time to be more mindful about our meals, we can improve our health and make mealtime a more enjoyable experience. And let's be honest, as dads; we deserve to enjoy our meals too!
So, next time you're chowing down on your dinner while checking your emails, take a moment to pause and think about what you're eating. Take a few deep breaths, savour the flavours and textures of your food, and enjoy the experience of eating. And who knows, you may find that you're healthier and happier.