2685: Mindful Eating by Rachael Kable on Physical & Emotional Well-Being

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[00:02:27] [SPEAKER_00]: It's 8pm. You've just spent an hour creating a beautiful meal filled with delicious flavors,

[00:02:33] [SPEAKER_00]: interesting textures and the perfect seasoning. You went to the effort to go out and purchase

[00:02:37] [SPEAKER_00]: the groceries, bring them home, unpack them and sort them before you began making this meal.

[00:02:43] [SPEAKER_00]: As you were cooking, you felt present and open to the experience. You noticed the sensations

[00:02:49] [SPEAKER_00]: of different utensils in your hands. You focused on the action of chopping your food

[00:02:54] [SPEAKER_00]: You tasted the flavors to check they were balanced and you put everything together on the plate

[00:02:59] [SPEAKER_00]: thoughtfully. You sat down to eat your meal away from technology and distractions.

[00:03:05] [SPEAKER_00]: Each bite was special. Each bite you savored. You tapped into feelings of gratitude,

[00:03:11] [SPEAKER_00]: realizing that being able to afford, store, prepare and enjoy your meal was special.

[00:03:17] [SPEAKER_00]: As you neared the end of the meal, you were tuned into the way your body was feeling

[00:03:21] [SPEAKER_00]: and knowing you were already full, you put the remainder of your meal carefully into a container

[00:03:26] [SPEAKER_00]: to enjoy for tomorrow's lunch. Perhaps this mindful eating practice seems a little over the

[00:03:32] [SPEAKER_00]: top. Life gets busy and eating can become one of those tasks which needs to be completed but

[00:03:38] [SPEAKER_00]: isn't particularly appreciated. And that's okay. The reason why I shared the aforementioned

[00:03:44] [SPEAKER_00]: practice is not to make you feel guilty or to pressure you to have the perfect mindful meal

[00:03:50] [SPEAKER_00]: every time you eat. I shared this mindful practice to show you how many opportunities

[00:03:55] [SPEAKER_00]: there are for you to be mindful with food. You might even be doing parts of the practice

[00:04:00] [SPEAKER_00]: I shared already without actually realizing you were being mindful. Today, I've written a list

[00:04:06] [SPEAKER_00]: of a few different ways you can practice mindfulness with food. You don't need to do

[00:04:10] [SPEAKER_00]: all of them every time you eat. Instead, try a couple of tips with one meal and see what

[00:04:17] [SPEAKER_00]: some practices will resonate more with you than others. So allow yourself to choose the ones

[00:04:22] [SPEAKER_00]: which genuinely feel right for you. On the other hand, don't be afraid to use the practices

[00:04:27] [SPEAKER_00]: a few times to try and get the hang of them. Mindful eating can be an interesting journey

[00:04:33] [SPEAKER_00]: and gives you the opportunity to build a fun, meaningful, and rich mindfulness practice.

[00:04:39] [SPEAKER_00]: Food and mindful eating tips. 1. Choose your meals thoughtfully.

[00:04:46] [SPEAKER_00]: At the start of the week, I plan all my meals so I can buy the groceries in one trip. When I meal

[00:04:51] [SPEAKER_00]: plan, I sit down with my favorite recipe books, enjoy a cup of tea, listen to music,

[00:04:57] [SPEAKER_00]: and thoughtfully choose recipes which will nourish me and give me the energy I need,

[00:05:01] [SPEAKER_00]: with special treats to feed my soul as well. 2. Be mindful during the grocery shopping.

[00:05:08] [SPEAKER_00]: Tune into the music playing. Make deliberate choices between foods. For example, if you always

[00:05:14] [SPEAKER_00]: unthinkingly buy spaghetti pasta, try choosing a different one instead just for fun. Acknowledge

[00:05:20] [SPEAKER_00]: gratitude for having access to so much food. Frost things off your shopping list. Anything

[00:05:26] [SPEAKER_00]: which helps to bring you into the moment. 3. Unpack and sort your groceries mindfully.

[00:05:33] [SPEAKER_00]: This is quite a natural mindfulness practice as we usually think about what we're doing.

[00:05:37] [SPEAKER_00]: If we didn't, we'd be putting the meat in the pantry and the potatoes in the freezer.

[00:05:42] [SPEAKER_00]: Just take a little time to slow down and mindfulness will come naturally as you think

[00:05:46] [SPEAKER_00]: about what you're doing. 4. While you're cooking, try to be as non-judgmental as you can.

[00:05:53] [SPEAKER_00]: There is no wrong in the kitchen, just opportunities to learn. Become immersed in

[00:05:58] [SPEAKER_00]: the actions of cooking your meal from chopping things up to stirring to arranging your meal on

[00:06:03] [SPEAKER_00]: plate. 5. Sit down to enjoy your meal away from distractions such as technology.

[00:06:10] [SPEAKER_00]: 6. Take the time to notice different flavors, different textures and different aromas.

[00:06:16] [SPEAKER_00]: There's so much to experience as we eat. You can also tune into your body and how it reacts.

[00:06:21] [SPEAKER_00]: Does it prefer some flavors to others? How do you know you've eaten enough?

[00:06:26] [SPEAKER_00]: And 7. Washing up. There is, perhaps surprisingly, a depth of experience to be

[00:06:32] [SPEAKER_00]: washing the dishes. Notice the warmth of the water, the smell of the washing liquid

[00:06:37] [SPEAKER_00]: and the satisfaction of creating cleanliness. Bonus Tip

[00:06:42] [SPEAKER_00]: Try growing your own food, vegetables, herbs, fruit and so on to give yourself even more

[00:06:48] [SPEAKER_00]: meaningful ways to be mindful from the planting process to collecting the produce

[00:06:53] [SPEAKER_00]: and then enjoying something you grew yourself. Or you can go for an adventure to a farm

[00:06:58] [SPEAKER_00]: where you can pick your own food for another fun and exciting mindfulness opportunity.

[00:07:07] [SPEAKER_00]: You just listened to the post titled,

[00:07:09] [SPEAKER_00]: Mindful Eating by Rachel Cable of rachelcable.com and I'll be right back with my commentary.

[00:07:16] [SPEAKER_00]: Dr. Neal here for my commentary. In case you weren't sure whether mindful eating,

[00:07:20] [SPEAKER_00]: like using the techniques today's author Rachel described, could be helpful,

[00:07:24] [SPEAKER_00]: I'll share with you the results of a recent meta-analysis. Remember,

[00:07:28] [SPEAKER_00]: a meta-analysis is basically a large study. Researchers that conduct a meta-analysis find

[00:07:35] [SPEAKER_00]: already published studies that were all on the same topic, like the health effects of

[00:07:39] [SPEAKER_00]: mindful eating. Then they group them together and analyze the findings of all of those studies.

[00:07:45] [SPEAKER_00]: This is what makes meta-analysis such a great resource.

[00:07:49] [SPEAKER_00]: Ok, so what did this meta-analysis find about mindful eating? The researchers found

[00:07:54] [SPEAKER_00]: if we want to lose or maintain our body weight, mindful eating can be as effective

[00:07:59] [SPEAKER_00]: as following a low calorie diet. So what that means is, if we can incorporate more

[00:08:05] [SPEAKER_00]: of the techniques that today's author Rachel described, we don't have to worry about counting

[00:08:09] [SPEAKER_00]: calories. Instead it's as if mindful eating itself helps us watch our calorie intake naturally.

[00:08:16] [SPEAKER_00]: Alright, that'll do it for today. Thank you so much for being here. Thank you for sharing

[00:08:21] [SPEAKER_00]: this show with someone. Remember, sharing this show with someone is a great way to

[00:08:25] [SPEAKER_00]: keep all of this going. Alright, I hope you have a great weekend and I'll see you back

[00:08:29] [SPEAKER_00]: here tomorrow where your optimal life awaits.