I know not to call my grandparents between 11.30 am and 12 noon. It’s their lunch time. Not because I don’t want to disturb them, but because the phone (landline) is usually off the hook for that duration. Earlier, I would find it extreme, but now, as I inch towards mindful living, that does seem like a good thing.
Let’s admit it, even if you don’t live to eat, eating is a vital part of living. It is an important act of nourishing your body, a wholesome pleasure you get to indulge in at least twice or thrice a day. Over the years, we have started eating mechanically, without our senses being invested in the act. Large bowls of snacks are easily devoured unconsciously while watching TV . The time between bringing the packet of chips to the couch and holding an empty bag in hand seems to pass in a haze. The salt still sticking to our lips are the only proof that we have indulged in mindless munching.
As a contrast, mindful eating is about being aware of the food we eat, giving it all of our attention and building a deep connect with what goes into our bodies. Investing our five senses in the act of cooking and eating is an intensely rewarding experience. For one, you experience food deeply, so there is satiety with a lower quantity of food than if we were mindlessly chewing, resulting in better well-being, even weight loss. To put it in physiological terms, when you take time to look at and smell the food, it activates the salivary glands. Tasting every morsel, and chewing on the food slowly, ensures that the saliva starts acting on the starches and their digestion. Putting more thought into what’s going onto your plate and into your body means you make better, more healthful choices for yourself. Eating mindfully makes you more closely connected with nature and the people you share a table with, be it family or friends. You learn to listen and be more receptive. Done mindfully, cooking and eating food becomes a pleasurable and restorative experience and
not a mere chore we perform reflexively, or an activity done when boredom sets in.
Here are 6 ways to eating mindfully:
Slow down
Take inspiration from the slo-mo mode of your phone’s camera. Appreciate the food in front of you with all your five senses. Listen to the sizzle of the tempering, see the colours of the salad, smell the aromas of the spices and herbs, feel the texture of the grains, and finally, taste every morsel. This cannot be done on the run. Which brings us to the next point.
Create rituals
The whole family sitting down together for one meal a day, starting the meal with a note of gratefulness, either mentally or aloud (this one for the kids), being thankful for the sun, soil and water that made this food possible, are all excellent mealtime rituals that gently nudge the family towards mindful eating.
Make mealtimes beautiful
Most homes, including mine, often use the dining table as a multi-purpose area. It is often cluttered with pending homework, bills, unopened mail, newspapers of the day, and a lot more. That doesn’t quite create the perfect setting for a meal, and we end up taking our dinner to the sofa. A simple arrangement like fresh herbs, small flowers in a jar or fresh fruits in a bowl, make for a delightful centrepiece on a clutter-free table. Don’t wait for those special guests to bring out the best crockery. Even a regular meal is worth celebrating. Serve and plate the food tastefully, in a way that’s appealing to the eye. Not just for Instagram, but alsofor yourself.
Skip multitasking
Although you might not go to the extent of turning off your phone, at least make sure it is beyond arm’s reach. The fake-news forwards on WhatsApp don’t need our urgent attention. YouTube kiddie videos have made their millions because many parents choose to show their toddlers these videos on loop at mealtimes. It is best to nip this habit in the bud. Also, don’t forget to turn off the telly. Give your mealtime the attention and sanctity it deserves. Tune in instead of tuning out.
Remember, food is not a crutch
Sad over something? American sitcoms taught us that the best way to deal with this gloom is to bring the whole tub of ice cream to bed and watch a romcom, with a box of tissues on the side. Boredom often makes us rummage the kitchen cabinets for snacks. Insomnia leads us to the fridge in search of chocolate or dessert. In all three cases, it isn’t hunger that leads us to food. Address the problem on hand creatively. Food is not the solution here. Stopping for a moment and asking ourselves if we are hungry, before reaching out for food, can be a revelation.
Avoid the clean-plate club
Being brought up by frugalparents and grandparents, wasting food on the plate was sacrilege. You just didn’t do it. It was so ingrained in me, that I would push myself to finish what was on my plate even if I felt full. It is a counter-intuitive habit, making us ignore the signals from our body. Don’t make wasting food a habit though. Serve small portions and go for seconds if you feel like it.
The writer is a medical doctor-turned-nutrition expert, and blogs at saffrontrail.com
