My Tried-and-True Mindful Eating Ritual: How To Eat With Intention + Joy
Alright, we are switching things up today. Here on The Foundation Blog, I often cover holistic, real-food recipes, but I wanted to talk about something a little bit deeper.
My opinion? Mindful eating is something that is sooooo overlooked in the wellness space. We fixate on what we are eating—micronutrients, adaptogens, and any “buzzword” food fad—but we often overlook how we eat.
How many times have you finished eating a meal and realized you didn’t even really taste it or remember it? Whew…
why is this extra important now?
Hi, 2020…could you maybe…I don’t know…CHILL?!?! In this stressful and uncertain time it is extra important to bring a sense of presence, joy, and calm to our meals. Not only does this intention + focus on our food physiologically change how we digest and absorb our food, but it also increases the satisfaction of the meal.
This is especially relevant since we are now stuck at home for a few weeks with the temptations of eating in front of the TV, scarfing down our lunch while typing on our computer (#WorkFromHome), numbing our anxiety with food, eating when we are bored…it’s time to bring mindfulness and intention to our food—and here is how to do it! This post will outline how to bring mindfulness to every step of your meal: before, during, and after!
embracing mindfulness before eating:
First things first, ask yourself: why am I eating? Take a deep breath, check in, and be honest with yourself with no judgment. Are you eating because you’re truly hungry, ready to nourish yourself, and enjoy a meal…or could you be reaching for food because you’re bored or lonely or seeking comfort? It’s completely OK if that is the reason you are eating, but this check-in is just about being aware of your why for this meal. Most of the time when I check in, I truly am hungry! But sometimes I do catch myself eating for reasons that are more emotional (eating to distract myself, add comfort, etc). This is just a small check-in before you eat to really tune in with your intentions for this snack/meal. Are you eating to nourish or are you eating to numb? Be honest with yourself and adjust as needed!
Another opportunity to incorporate mindfulness into your eating habits is to really tune in while preparing your food—notice the texture of the food as you cut, notice the smells from the oven, be present as you mix your food—engage your senses as you cook!
Basically, before you even eat, just romanticize the art of cooking! Reaaaalllly notice and be present and joyful as you cook! I know this isn’t realistic every single night (busy day at work, crazy family schedule, long day vibes, I get it!) but when you do have some extra energy and attention, just tune in and dedicate your focus towards the food you’re cooking! The beauty of this is that it doesn’t necessarily add time to your cooking, it’s more about being present in the moment and noticing your food with intention. It’s amazing how calming and grounding it can be!
a mindful eating ritual you can implement today:
Now hereeeeee is my main secret and ritual behind eating with joy, presence, and alignment with my body’s needs. I developed this 6-step mindful eating ritual to implement before everything I eat.
Here is a simple mindful eating ritual I developed that you can steal:
Prepare an area to eat your meal (don’t underestimate the power of ambiance, friend!)
Minimize distractions (that means turning the TV and phone off—easier said than done, I know!)
Now this is important: tangibly pause before you take your first bite and give gratitude for your food
Inhale and exhale for 3–5 very deep breaths (this activates your parasympathetic “rest + digest” body response)
Silently name and go through every single food item you see on your plate (ex: wild rice, cranberries, feta cheese, spinach, chicken, etc.)
Eat sloooooowly, mindfully chewing each bite and noticing the different flavors you highlighted above—smell, taste, and be present!
This is a subtle self-practice (no one will even notice you are doing it!), but by beginning your meal from this place of presence, relaxation, and intention, you can be much more joyful and present as you eat. I made this little ritual into a checklist reminder for you—feel free to pin it, print it, share it, whatever! :)
Feel free to print this out or “pin” it as a mindful eating checklist
mindfulness post-meal
The mindful eating goodness does not have to end once the meal does! Notice how you feel post-meal! Do you have less energy or more? Are you feeling satisfied with your meal? Wanting more? Over-full? Paying attention how you feel post-meal can help you tune in with your body and modify habits if needed. Is there anything about the meal you would change for next time? Anything that would make it better in the future? What were your favorite flavors? View every meal as a learning experience so that you can nourish yourself better next time.
A great question to ask yourself: “Was this meal aligned with my wellness goals? How did this meal makes me feel—body, mind, and spirit?”
Take note of the foods that feel good for your body, mind, spirit. For some people this is just intentional thought, some may find clarity through journaling, writing a note in your phone…there are a lot of ways, but ultimately, check in post-meal to see how your meal made you feel.
5 mindful eating resources! grab this pin to save it for later :)
ready for more? here are 5 mindful eating resources for ya!
1) The raisin meditation:
I first learned about mindful eating at a meditation silent retreat that I did. The specific meditation exercise involves eating a raisin (yes, really) and REALLY being present and truuuuly tasting this one raisin. HA. I know this sounds soooo strange, but it is such an eye-opening experience if you just truuuuly tune in + give it a try. I did it in-person, but here is a YouTube version. This is one of those random things that I recommend to family and friends and patients—they’re hesitant to try it at first, and then once they do it…they GET it. You will likely feel reeeeaaaaaally silly doing this exercise, but you can definitely note a perspective shift in how you view eating your food. If you don’t have a raisin at home, feel free to use a chocolate chip, a cracker, etc. It doesn’t really matter what it is you’re eating for the meditation, but keep it simple + give yourself permission to just tune in + enjoy!
2) This specific podcast episode:
This is less of a tangible resource, but it’s just a really beautiful listen on having a joyful relationship with food and eating. Out of every podcast I’ve ever listened to, this is one of my top 3 favorites. I listen to it again and again, every few months, as it PERFECTLY summarizes how to romanticize and find joy in food. It is an NPR “How I Built This” interview with Alice Waters, the founder of the Chez Panisse—which basically is the OG of the farm-to-table movement. Alice is one of the major voices for empowering local, organic agriculture, and in this interview she beautifully speaks to the innate, natural joy of eating. Just listen in and really pay attention when she talks about eating her “first real strawberry” and think about this joyful perspective when you eat. This is SUCH a fun listen. Enjoy!
3) My favorite nutrition cookbooks and items:
Didya know I have a whoooole section on the blog where I outline all my favorites? From my favorite all-natural protein powder, my favorite holistic adaptogen beverages, meal delivery kits, cookbooks—check out my food + beverages favorites page. You can also find alllllll of my favorite nutrition reads here.
4) Incorporate mindful eating affirmations:
Another tip for mindful, intentional nutrition could be incorporating mindful eating affirmations before, during, and after your meal.
I am in tune with my body’s hunger cues
I eat to nourish my body, mind, and spirit
I will find joy + gratitude in this meal
I am grateful for the nourishment of this food
I will eat every bite mindfully and intentionally
I am in tune with how different foods make me feel
I respect my body’s needs and will nourish it accordingly
5) My personal grocery shopping list (for free!):
Really quick question—does grocery shopping feel overwhelming to you? How do you truly know what’s “healthy”? How do you keep it affordable? What ingredients should you focus on? Is it even possible to make eating healthy SIMPLE?
If that sounds like you, I made a 10000% FREE resource to help you navigate the grocery store with ease (sneak peek below, *wink*). This guide walks you through my personal grocery shopping list and approach to cooking + nourishment. If you’re ready to simplify your shopping + relationship with food, click that button below. It’s 100% free and I made it for YOU. :) Enjoy!
to wrap it up—
I know this sounds craaaazy in our diet-obsessed, rushed society—but I am a firm believer that food is meant to be enjoyed! Savored! And eaten with intention! (Crowd gasps in shock and awe.) But truly— in our fast-paced world, pausing to truly enjoy a meal + savor your food is almost a beautiful act of rebellion.
…and I want that joy + presence + satisfaction for you.
Mindful eating not only increases your enjoyment + satisfaction of your meal, but can change the way you digest your meal, feel full afterwards, and ultimately your relationship with food. I think we often forget that eating can be joyful and exciting! Let me know if you try this ritual and tell me what you notice in terms of meal satisfaction, dinnertime conversation, enjoyment of food, etc. I want to hear from you!
PS: Did this post remind you of someone? Take a moment or two to copy the link and send it to them! Is there anything better than a “this reminded me of you” text? :)
looking for more holistic nutrition resources?
CHECK THESE OUT! FEEL FREE TO SAVE THEM FOR LATER ON YOUR PINTEREST
