Ever wondered what mindful eating is all about? It’s the opposite of dashboard dining, desktop lunches and grab-and-go dinners.
Mindful eating isn’t about what you eat, but how — recognizing that food and mealtimes are about more than fuel and are meant to be enjoyed.
The term “mindfulness” is defined as “paying attention in a particular way, on purpose in the present moment, and nonjudgmentally” by Jon Kabat-Zinn, leader of the Mindfulness-Based Stress Reduction program at the University of Massachusetts Medical School. He’s the author of the book “Full Catastrophe Living.”
Kabat-Zinn goes on to define mindful eating as an approach to food that focuses on individuals’ sensual awareness of food and the experience of eating food. It has less to do with calories and nutrients and more to do with savoring the moment and each bite.
In a 2017 article, “Mindful Eating: The Art of Presence While You Eat,” published in Diabetes Spectrum, author Joseph Nelson offers ideas on how mindful eating can shift how you think about food and how it can help you make better choices and build a healthier relationship with food.
Here are a few steps to get started:
No. 1: Check in with your hunger. It’s best to eat something when you’re slightly to moderately hungry so you can slow down and eat mindfully. You want an appetite but not to be ravenous.
No. 2: Limit distractions at the table. Disconnect from your phone or the television. Eat your meals at the table rather than standing at a counter, so you are fully present.
No. 3: Start with gratitude and appreciate the food in front of you.
No. 4: Pay attention to your food. What does it look like, smell like? What does it feel like in your mouth? How does it sound when you chew it? What flavors do you detect?
No. 5: Eat slowly. Take time to chew your food and savor the flavors. You may have to set down your fork between bites. It takes 20 minutes for your stomach to signal the brain it’s full. Give yourself time to feel that.
I often have my patients time how long it takes them to eat a single Hershey’s Kiss, practicing mindful eating and letting the chocolate melt in their mouths. Most find after letting it melt, their mouth is saturated with chocolate, and they don’t want another one; they’re satisfied.
That’s the point of mindful eating — taking time to really enjoy what you eat.
Q AND A
Q: Bone broth seems to be a popular food now. Does it help with weight loss?
A: Bone broth is made by simmering animal bones in water and a small amount of an acid, like vinegar. The acid helps dissolve the bone, releasing collagen and minerals into the water. Collagen, a protein, is a key component of connective tissue, so it has been suggested consuming collagen is good for skin and joints, but research does not back this. Bone broth has been marketed as helpful in weight loss because the protein helps with satiety. However, fiber is much more effective than protein in this regard, and bone broth has no fiber. In addition, bone broth isn’t a high-protein food. A cup of bone broth with extra collagen has 15 grams of protein, far less than what you’d get from a 3-ounce serving of beef or chicken. Drinking a glass of water or eating a broth-based soup before meals will be just as effective as consuming bone broth before a meal. If you like the taste of bone broth, enjoy it. But know that it doesn’t have any special weight-loss powers.
RECIPE
If you’re like me, the grill is close enough to use year-round. Here’s a recipe for maple thyme grilled chicken thighs that’s simple and juicy with a touch of sweetness. It’s perfect for a weeknight meal with vegetables or a backyard cookout. The recipe is from LivelyTable.com.
MAPLE THYME GRILLED CHICKEN THIGHS
Servings: 6
1/4 cup low-sodium soy sauce
1/4 cup olive oil
2 tablespoons pure maple syrup
1/2 teaspoon black pepper
2 tablespoons fresh thyme
2 tablespoons chopped fresh rosemary
3 cloves garlic, minced
8 boneless, skinless chicken thighs
Trim excess fat from chicken thighs. Whisk soy sauce, oil, maple syrup, pepper, thyme, rosemary and garlic together. Pour marinade over chicken thighs in a large container or zip-close bag. Marinate chicken for 30 minutes or more in the refrigerator. Heat grill to medium-high heat. Place chicken on the grill over direct heat for 2-3 minutes per side, or until char lines appear. Move chicken to indirect heat (a top or side rack on the grill) to finish cooking until internal temperature of chicken reaches 165 F, about 5-10 minutes more. Remove from grill and serve. Serves 6.
Per serving: 342 calories; 39.2 grams protein; 5.3 grams carbohydrate; 17.6 grams fat (3.5 grams saturated); .2 grams fiber; 4 grams sugars; 190 milligrams sodium.
Charlyn Fargo is a registered dietitian with SIU Med School in Springfield, Illinois. For comments or questions, contact her at [email protected] or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators writers and cartoonists, visit the Creators website at www.creators.com.
