Creating a Mindful Eating Mindset

By Kelly Jo Zellmann, MS, RDN, LD, CLT

Do you wonder what it means to actually be a mindful eater or “eat mindfully?” Mindful eating is another tool you can have in your well-being tool-box along with intuitive eating. However, there often are many misconceptions when it comes to mindful eating. First of all, mindful eating is not about eating healthier, better, or weight loss, and it’s not just about slowing down and savoring each bite of food. Mindful eating is about eating with intention and paying attention to what you are eating and changing your mindset and relationship around food and your body. It’s about noticing the “how” and “why” we eat and allows us to appreciate the food we eat more. The art of mindfulness and mindful eating can positively change the way you engage with not only food but other aspects of your life. The skill of mindful eating can also be used to complement the 10 principles of intuitive eating.

So, let’s start by understanding what mindful eating is.According to The Center for Mindful Eating:

  • Mindful eating allows yourself to become aware of the positive and nurturing opportunities that are available through food selection and preparation by respecting your own inner wisdom.
  • Mindful eating uses all your senses in choosing to eat food that is both satisfying to you and nourishing to your body.
  • Mindful eating acknowledges responses to food (likes, dislikes or neutral) without judgment.
  • Mindful is becoming aware of physical hunger and satiety cues to guide your decisions to begin and end eating.

Similarly, to mindfulness, which is defined as the “awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally,” there are many benefits to mindful eating. 

Increased Food Enjoyment

How many times are we eating on the go or while multi-tasking these days working from home on the job or in the car? While the pandemic has forced us to be eating more meals at home, that doesn’t mean we have less distractions or are paying more attention to what we are eating. In fact, it may even pose more challenges since food is available 24/7 versus having to plan or leave to get meals if you are at work. It may be easier to mindlessly eat when you’re sitting at your computer all day and “breaks” seem to happen in the kitchen more frequently than while at the office.  

More Satisfaction with eating and mealtimes

Mindful eating tends to equate to increased satisfaction with eating and mealtimes. Are you eating for satisfaction or just eating as another task on your to-do list? If you can just take a few seconds to pause and notice your environment around eating before you start to eat, you may discover that there are little things you can do to improve your satisfaction. Notice any distractions such as maybe putting your phone away or shutting off the T.V.  By doing so, you may be able to notice what your taste buds are telling you about the flavor and texture of the foods you are eating and/or if it’s really satisfying what you are wanting or are hungry for at that moment. Pausing will also allow you to check in and notice your hunger level and any cues your body may be telling you. The more you can pause and check in, the more in tune you will be with your body and the food you are eating, which will result in increased satisfaction with food.

Improved Health Outcomes

There is a lot of research from a variety of patients ranging from diabetes to disordered eating that supports mindful eating with positive outcomes including decreased emotional eating, binge eating, depression or anxiety and emotional stress. It is also associated with healthier food choices and improved blood sugar control. There are also many programs and studies that correlate mindful eating with lower body weight. However, mindful eating is NOT intended for weight loss, since that is an outcome that reflects diet culture’s obsession with thinness and health status. Focusing on weight and weight loss takes the mind off of the present moment and it is harder to maintain a non-judgmental approach to eating.  

Steps to achieving a Mindful Eating Mindset

There are several simple steps you can take to adopt a more mindful eating mindset.

Slow Down and Press Pause

One of the first steps in eating more mindfully is to press pause and be more present. Studies have shown that just by eating foods more mindfully, it is more likely that the food will be more enjoyable.  You may even get more food enjoyment eating something you aren’t crazy about when eating more mindfully. You can do this by engaging all your senses with eating. Pay attention to the sounds, colors, smells, tastes, and textures of the food(s) you are eating and how you feel. Maybe you need a cue to slow down before or when you start eating such as purposefully eating in a certain place versus eating in the kitchen. Or, sometimes taking a few deep, calming breaths can allow you the time needed to check in with your body before eating. Have you ever felt sick after eating a meal super fast? Just by slowing down before you eat allows our digestive system to get ready to eat, which results in enhanced digestion and absorption. Also, by pressing pause and slowing down, you’ll be able to notice your level of hunger and fullness much better.  

Progress not Perfection

One thing to keep in mind is that mindful eating is not a diet, therefore, there is no perfect way to follow it. There is no on or off, you just are in the moment. You are in charge of choosing what you want to eat, honoring it and letting go of any feelings of guilt or shame. So many people struggle with wanting to eat perfectly in order to be healthy or achieve a certain weight. Well, guess what. There is no perfect way of eating and a certain number on the scale does not mean you are automatically healthy. Well-being and health are so much more than what diet culture leads us to believe. Mindful eating can help overcome some of your old food rules and ideas and challenge them with a new way of thinking. Think about how children eat intuitively (ie – they internally know when they are hungry and stop eating when full).  We all have an inner child within us that knows exactly what we want to eat and how much. We just need to trust our bodies and reconnect with our inner child and experience food like children do. That doesn’t mean every meal and every bite of food is going to be the best thing ever or that we’re never going to overeat again. Mindful eating does not mean perfection, it is about progress, giving yourself grace and self-compassion. It is an ebb and flow and is a lifelong practice.

Food, Feelings, and Emotions

Emotions are a normal part of life and so is emotional eating. Contrary to what we hear and read about emotional eating as being “bad,” it is a normal part of eating and our relationship with food. We celebrate with food and we soothe with food. However, learning to eat more mindfully can help manage emotional eating if it feels out of control as we become more aware of our thoughts and feelings around food. Many people turn to food when stressed or feeling other negative emotions as a source of soothing and/or self-medication. Learning to first acknowledge and accept what and how you are feeling is key in discovering what unmet need you may have and determining how to meet that need. Mindful eating allows you to honor whatever food you may be craving and being present in the experience of eating without judging yourself. Give yourself permission to eat and be OK with it.  

Hungry for More?

Remember, mindful eating is a skill and a tool you can use, but like intuitive eating, they both take practice. If you feel overwhelmed and not sure where to go, there are a lot of great resources to help get you started or help support you. Remember, there is no right or wrong way.  If you want more information, check out the resources below.

Curious for more information, check out the resources below and/or contact Kelly Jo Zellmann, MS, RDN, LD at kellyjo@nutritiousweighs.com.

References/Resources:

  1. The Center for Mindful Eating: https://www.thecenterformindfuleating.org/StartMindfulEating
  2. Dr. Susan Albers: https://eatingmindfully.com/
  3. Tsui, V. (2018). The Mindful Eating Workbook. Althea Press.
  4. Bays, J. (2009). Mindful Eating. A Guide to Rediscovering a Healthy and Joyful Relationship with Food. Shambhala Publications, Inc.

Taking Self-Care to Heart

By Kelly Jo Zellmann, MS, RDN, LD, CLT

We often hear about what good nutrition means for our heart. But, how often do we talk about what else is good for our heart and overall health? Taking care of our heart, mind, and body begins with having positive self-love and correlates to our happiness, which begins with nourishing our heart, mind and body together as part of self-care. By doing so, we are prioritizing our health (and happiness), which naturally boosts our ability to handle all the daily stressors that life throws at us. The benefits of good self-care are numerous. It can boost our immune system, improve digestion and absorption of nutrients, reduce stress, increase self-esteem and confidence, and support healthier relationships with others. And, since we are not only in the midst of a pandemic right now, we are also seeing increasing numbers anxiety and depression across the spectrum from youth through adults.  So, the need for self-care now is more important than ever before! We all need it and the beautiful thing is that anyone can practice self-care and everyone can benefit from it. So, here is a little more background on what it is, why it’s so important and what you can do to start increasing your self-care today.

What is Self-Care & Self-Love?

According to the World Health Organization, self-care is defined as “the ability of individuals, families, and communities to promote health, prevent disease, maintain health, and to cope with illness and disability with or without the support of a healthcare provider.” (1). Self-care encompasses our physical, mental and emotional health.

Self-love, according to Meriam Webster, is defined as “an appreciation of one’s own worth or virtue, proper regard for and attention to one’s own happiness or well-being, and an inflated love of or pride in oneself (narcissism).” (2) Many people think self-love is selfish referring to the third definition, but in reality, this is not the self-love we are talking about. Self-love means you accept yourself as you are, your flaws and weaknesses and you have high standards for your well-being and happiness, which is something we all should have!

If we are striving to be healthy, we need to put ourselves at the top of our priority and “to-do” lists and not wait until we may experience a health scare or new diagnosis that ends up being a wake-up call. Although, this is a good time to make changes too, we can and should be practicing good self-care every day. This starts with having a mindset that true health begins with being kind to our bodies, and also includes good nutrition, getting adequate sleep, stress management and healthy relationships.  These are all keys to our self-care puzzle. In her book, Body Kindness, Rebecca Scritchfield, RDN talks about how we all have choices to make and each positive choice we make is a little investment in our health and happiness. Making positive choices can build on each other and create energy. Being kind to ourselves is about connecting with and make caring and loving choices that can transform our health into enjoyable habits. (3) This doesn’t mean we are perfect and letting go of perfection and giving yourself grace is a part of learning to be more kind to yourself.    

So, how are you doing with nourishing yourself with self-care? Do you prioritize self-care and make it a part of your normal routine? Do you struggle with it being the last on your to-do list that often gets overlooked – easy to do for so many people who juggle working full time, are caregivers, and have little time left over at the end of the day. And/or you may think taking time for yourself is too “woo-woo,” not important or even selfish. However, wherever you are with self-care, let’s take a closer look at why it is so important to your overall health and well-being and some simple ways you can start to cultivate more self-care into your life.

Where do I Begin with Self-Care?

Beginning to embrace self-care is a journey and can improve your overall health and well-being. It can be hard at first and there’s no road map or cookie cutter approach. Much like how diets don’t work, self-care must be individualized to work for you and what your body needs at any given moment. It starts by becoming more aware of and listening to your body. So much of the time we are too busy going about our day to notice how our body is actually feeling and once we pause to just breathe and slow down, we may be surprised at what it is trying to tell us.  

There’s one question you can ask yourself in regards to your habits and choices: “Is this (habit or choice) helping me to create a better life for myself?” This can help guide your choices and determine whether or not a certain habit is helping or harming your self-care.

Start with simple steps and with the area you are struggling with the most can help. Is it managing your time to fit self-care in? Perhaps, starting your day with journaling for 10 minutes focusing on daily gratitudes can help start your day with a positive mindset, or a daily meditation to help you feel more grounded and relaxed.  Or, maybe you could really benefit from getting a better night’s rest?. Whatever area it is, you can make small, simple changes that will have a big payoff on your health.

5 Simple Steps to Self-Care:

Sleep – The secret superpower of self-care.

If you are like many Americans who are chronically sleep deprived or who are experiencing sleep issues as a result of the pandemic and added stressors, this may be your first place to start and it may involve asking for help. Without good sleep, everything can feel off. Think about your energy, mood, eating and motivation when you don’t get a good’s night sleep. Chronic sleep deprivation can actually lead to serious health issues and deserves to be checked out. There are many ways to work on getting better sleep and it depends on what you may be struggling with such as relaxing and winding down for sleep, or do you wake up frequently and can’t fall back asleep? Having a good bedtime routine to help you relax and wind down for sleep is a good start. Keeping a sleep journal can help identify what you are struggling with and then you can work on ways to get better night’s rest. For more information, check out the Sleep Guidelines During the COVID-19 Pandemic from the Sleep Foundation (link at the end of the post). (4)

Gratitude

Starting or ending your day with writing and reflecting can really change your outlook by reminding you that no matter what your circumstances are, there is always something to be thankful for. Every day is a gift and we should take time to notice the people and things around us that make us happy and bring us joy. Better yet, seeking out ways to bring joy to others will reflect back to you in a positive way and provides a ripple effect. Try writing down three things every day that you are grateful for over the next two weeks and see how it changes your day.  

Manage Stress

If only there were a magic bullet, pill of potion to take all our stress away, we’d all be living our best lives, right? Unfortunately, stress is not going to go away, but learning how to better deal with it can make all the difference in the world. Identify your major stressors and try to come up with ways to help manage them. Could it be taking the time to meal plan for the week reduce your daily stress of “what’s for dinner?” Or, maybe you can enlist the help of your spouse to watch the kids while you take 30 minutes to do something for yourself (ie – call a friend, take a bath, lay down for a nap, go for a walk).

Nourish to Flourish & Mindful Eating

Good nutrition is a foundation of self-care. If we don’t eat nourishing foods, our body and brain won’t have the energy and nutrients to feel good and do all the things we want it to. Becoming a more mindful eater can help to slow down and enjoy every bite of food and the experience of eating. Remember, it’s not about following a diet to lose weight to magically be healthier, rather it’s about making peace with food and your body and learning to enjoy food for pleasure and comfort when desired and be ok with that.

Get Outside

Getting outside for as little as 15 minutes during the day can be a quick energy boost and de-stressor. Better yet, combine it with a brisk walk around the block or down your driveway breathing in the fresh air and noticing how your body feels. Reconnecting with nature can be a natural benefit for your overall self-care and well-being. Yet, in today’s world, so many of us are stuck behind our screens or working indoors all day, we’ve lost our connection to the outside world and the amazing sights and sounds that nature has to offer.

Saying “Yes” to you and prioritizing your self-care can have positive benefits to your overall health and well-being. The choice is yours and after all, the most important relationship you will ever have is the one with yourself. Why not be kind to and love yourself more. In the end, you’ll be much happier and healthier and your heart will you thank you for it.

Curious for more information, check out the resources below and/or contact Kelly Jo Zellmann, MS, RDN, LD at kellyjo@nutritiousweighs.com.

References/Resources:

  1. What Do We Mean by Self-Care? World Health Organization. Retreived from: https://www.who.int/reproductivehealth/self-care-interventions/definitions/en/. Accessed Feb. 24, 2021.
  2. “Self-love.” Merriam-Webster.com Dictionary, Merriam-Webster, https://www.merriam-webster.com/dictionary/self-love. Accessed Feb. 24, 2021.
  3. Scritchfield, R. (2016). Body Kindness. Workman Publishing.

Sleep Guidelines During the COVID-19 Pandemic