I scoffed a whole bar of chocolate without noticing. Time for more mindfulness and gratitude
Last week I rewarded myself after a tough day at work by buying myself a (large) bar of chocolate. One of those bars that is clearly designed to be shared (though I suspect I’m not the only one who doesn’t). I was eagerly anticipating sitting on the sofa and demolishing it. Getting home, I ripped off the wrapper and turned on the TV. When I looked down, a mere 30 minutes into watching something mind numbing, to my surprise there was only one piece left. I had completely demolished the bar, but what is worse is, I hadn’t even noticed. I felt cheated and unsatisfied. If it didn't require a cold walk to the shops I would have been tempted to have another one to compensate. Do others suffer from this affliction? It’s certainly not an infrequent occurrence for me. Whilst there is a lot to unpick here - not least the urge to reward a tough day with a sugary treat, what really struck me is that I hadn't even managed at any point to enjoy it.
A similar thing occurs when I sit at my desk and grab lunch whilst checking various work email. I barely notice I've eaten anything and am surprised how quickly the sandwich or yesterday’s leftover dinner disappears. This is despite the fact that at times food is a big part of my life - I love to travel and sample different dishes and enjoy dinners with friends whether at home or in a restaurant. Our close neighbours in France are renowned for their eating culture. Food is never to be rushed but to be enjoyed and savoured. Meals are social occasions and can last hours- I think we can take a lot from this relationship with food. Although I hear from friends that in France older generations are shocked at the fast food culture seeping into the younger generations mindsets.
After an over indulgent festive period many of us want to make healthier choices, and be more careful with the portions we eat. My mindless scoffing is a far cry from this. Mindful eating and taking time to be grateful for our food is not new, but it is useful to re-explore this concept as it has many benefits for both our physical and mental health. Researchers Celia Fransom and her colleagues describe mindful eating as a non-judgmental awareness of physical and emotional sensations associated with eating.
Mindful eating can occur across a spectrum. Not being mindful at all would involve chomping a whole bar of chocolate without even noticing (tick). At the other end of the spectrum we may slow down, use every sense to explore the food, chew rather than gulp, and really be present. It may not be practical to do this each time we eat. But we may be able to achieve ‘more’ mindful eating and the benefits can be stark. Mindful eating shouldn’t be seen as a weight loss tool per se, but it can help us to not overeat and make healthier food choices. Even if we’re not necessarily making healthy choices, it can help us to enjoy food, and be more grateful for our food.
If you really want to get a flavour of mindful eating at its purest try Jon Kabat Zinns powerful ‘Raisin Meditation’. Here is a link to the Greater Good Science website which will walk you through it. https://ggia.berkeley.edu/practice/raisin_meditation#:~:text=How%20to%20Do%20It,this%20before%20in%20your%20life. All you need is a raisin (or any alternate small item of food). As Jon Kabat Zinns says ‘When we taste with attention, even the simplest foods provide a universe of sensory experience.”
If you want to try and introduce more mindful eating day to day here are just a few suggestions to get started.
If possible avoid multitasking whilst eating
This is a big one and one I think many of us now do. Whether its eating whilst working, or watching tv , having something else competing for our attention really detracts from enjoying and noticing the food we eat. So, next time you are going to have a snack or meal, if you are able, put your phone to one side and turn off your computer or TV.
2. Try to slow down
Does it really impact your day that much if you spend 20 minutes vs 10 minutes eating a sandwich? I bet you need the break from whatever task you are doing anyway. One way to slow down is to literally put down your cutlery (or you sandwich) down after every bite. Sounds simple? It is, but it works. Many of us are just habitually shovelling food into our mouths without even finishing chewing and swallowing one mouthful before moving onto the next.
3. Think about where the food came from and be grateful
In todays society its really easy to pick up a ready meal or takeaway. Most of us feel grateful toward someone who has cooked a meal for us at their home. But its amazing to think about and be grateful for all the people who have created seemingly the most basic meals. Farmers growing veg, packer, distributors, shelf stackers. There is a really interesting TED talk by A.J Abrams where he describes his journey thanking everyone involved in making his morning cup of coffee. I’d recommend taking a look. It’s staggering to think how many people worked hard to provide something i take for granted daily.
These are just a few suggestions to get the ball rolling and really only scrapes the surface of mindful eating. We always think its best to start simple though, and the likelihood we’ll continue is maximised. So by all means grab a large bar of chocolate, just be sure to not be distracted whilst eating it, slow down, and spare some gratitude for those who worked hard to get it into your hands.
Bon appetit!