Whether we realize it or not, eating is cyclical and we’ve created certain habits within our minds and bodies that trigger a hunger response, or what we think is hunger.
Do you remember in high school English when given an investigative writing assignment the questions we were to answer? We were to answer the 5 critical questions: what, when, where, why and how.
The mindful eating cycle is very similar; it helps us interpret if we are really hungry, or if we are having an emotional response to something else and feel the need to doctor it with food.
You can only change what you are aware of, so let’s take a deeper look at the mindful eating cycle and see if maybe we need to learn how to better determine if we are really hungry or not.
Why Do You Eat?
The first question in the mindful eating cycleis “Why do we eat?” It’s a very personal question only you can answer. Do you find yourself eating during times of stress? Boredom? Or are you truly hungry and hear your body telling you it needs fuel to finish out the day?
When Do You Eat?
For some, particularly those eating mindfully, meals are generally consumed at the same time each day. The body gives signals for hunger and we listen, eat mindfully, and then return to the plan for the day.
Are you eating when triggered, when your stomach growls, or when you are feeling low on energy? Triggers are as simple as aromas and as complex as emotional responses in an effort to feel good.
What Do You Eat?
This is such an important step in the mindful eating process! What we ingest on a daily basis establishes the health (or lack thereof) of our bodies. What you are seeking to achieve – health, wellbeing, and/or weight management – will purposely guide your food choices.
Pay attention to what you eat and how you are feeling when you eat it. If you are not really hungry, but eating anyway, notice what types of foods are you giving your body versus when you are eating mindfully and providing your body with fuel because you really have the need to nourish your body.
How are You Eating?
Let’s be real here. Sometimes wolfing down a sandwich and some chips when you feel absolutely starved is super hard to control. The point of this question is to look at how you normally eat. Are you planting yourself at your desk and staring at a screen while bolting down a quick lunch?
Mindfully eating encourages us to savor every bite, every morsel… taking into consideration even where this food came from, the hands that nurtured it, and the journey it made all the way to your mouth. All of this is good to ponder when blessing your food as it is, in and of itself – a blessing.
How Much Are You Eating?
Portion control is important, but it’s not the main focus. It happens naturally when you are eating mindfully. Concentrate more on the aspects of how your body feels when you are finished eating. Are you tired? Energized? Sated or bloated? During times of stress, when you might normally go for a banana split to ease the anxiety, try a bite-sized candy bar and enjoy eating it mindfully.
Here you have lost the guilt triggered by eating a giant sundae, but you’ve also managed to control the portions size of something eaten especially when an emotional trigger is involved. Compare the portions of how much you are eating when eating mindfully and not-so-mindfully.
Where are You Distributing Your Food Energy?
When you are eating mindfully when actually hungry, the energy you are giving your body needs to be used in some way. Do you exercise to burn it off? Have hobbies? Do something that pleases you with your energy. This brings everything together and ties it all together. Using your energy for good promotes mental, spiritual and physical health and wellness.
Self-empowerment
Analyzing and completing the mindfully eating cycle gives you the ability to determine if you are eating when actually hungry or just self-medicating with food. It also puts you in charge of the decisions you make for the types of food you consume for fuel and nutrition.
You will gain a sense of self-love, pride and wholeness from mindful eating. Your relationship with food will take on a whole new meaning when you have mastered the mindful eating cycle.
