WASHINGTON 鈥� Do you remember yesterday鈥檚 lunch 鈥� the smells, tastes and textures of the turkey hoagie that you just had to have?
Or were you paying more attention to your inbox 鈥� eyes fixed to the screen, firing off emails with no regard for the sandwich that was hastily chewed up and swallowed between gulps of iced coffee?
If you鈥檙e like most Americans, your lunch (and breakfast and dinner) experience probably falls in line with the latter. But a growing number of wellness professionals say adding a little mindfulness to mealtime can result in some serious health benefits.
Similar to mindful meditation, focusing on the breath and tapping into the present moment are the fundamentals of mindful eating. The major difference is they鈥檙e exercised at the table, not on a mat or in a studio.
鈥淚t鈥檚 more about eating with intention and attention,鈥� explained , an Annapolis, Maryland-based certified integrative nutrition health coach and author of 鈥�.鈥�
鈥淎nd it鈥檚 really listening to what your body needs.鈥�
If that explanation sounds simple enough, Ryan says you鈥檙e right. Mindful eating is natural and uncomplicated, free from the portioning and carb-counting practices that have taken over modern society鈥檚 approach to food.
By encouraging the eater to slow down and savor each bite, mindful eating focuses on the pleasures associated with food, not the rules or the guilt. Plus, it connects the mind and the mouth, making the body more aware that it鈥檚 being nourished (and thus more aware when it鈥檚 full).
that those who eat mindfully tend to gravitate toward more natural, whole foods over their processed counterparts. They also tend to eat less and have a better relationship with food.
鈥淥ne of the biggest benefits is that you鈥檒l really start to enjoy yourself, your body and have a really good connection with it,鈥� Ryan said. 鈥淵ou鈥檙e going to have lots more energy.鈥�
Several studies show that mindful eating may even be a successful treatment for binge-eating disorders and weight loss, .
So then what鈥檚 the catch? Well, carving time out of your day and cutting out distractions to fully experience food isn鈥檛 always realistic.
鈥淚t鈥檚 very difficult to just open up that fridge and go, 鈥極h, I need kale,鈥� when you鈥檙e stressed out, had a rough day, it鈥檚 7 o鈥檆lock at night and you haven鈥檛 eaten dinner yet. You鈥檙e going to probably get takeout.鈥�
And chances are, that takeout will get scarfed down in front of Netflix.
Mindful eating doesn鈥檛 have to be all-or-nothing, though. If you鈥檙e interested in dipping your toes into the practice, Ryan shares some of her top tips:
Cut out the distractions
When it鈥檚 time to eat, shut down the email, turn off the TV and put the phone on silent. Your focus should be on the food and all five senses should be plugged into your plate. Dedicate time to your meal 鈥� both in terms of preparation and consumption. Savor each bite.
Take a break
There鈥檚 no need to shovel your salmon in at record pace. The slower you eat, the better, and focusing on your breath is one way to moderate your intake. 聽
鈥淭he first thing I tell everyone to do is just breathe. A lot of the time, we鈥檙e not breathing deeply,鈥� Ryan said.
Resting the fork on the plate after each bite is one way to remind yourself to do this.
鈥淭hat allows you to take time to breathe and be mindful. Pick it up if you鈥檙e hungry or don鈥檛 pick it up if you鈥檙e really not,鈥� Ryan added.
Chew each bite 15 to 30 times and only eat until you鈥檙e about 80 percent full 鈥� not stuffed.
Don鈥檛 deprive yourself
Mindful eating is all about feeding your body what it wants. If that鈥檚 a piece of chocolate, go for it. A cheeseburger? It鈥檚 allowed. That being said, the practice is also about balance.
Ryan says if you鈥檙e out to dinner and want to order a glass of wine and a dessert, do so, but opt for a healthier entree. Plus, if you鈥檙e taking a break between each bite of your brownie sundae, you may not feel the need to finish the entire thing.
End on your favorite
Saving the best for last is another tip of Ryan鈥檚. For example, if you鈥檙e at a cookout and your favorite item on the spread is potato salad, eat that after you eat the other things on your plate.
Ending your meal on a flavor you love may keep you from snacking on other foods, 鈥渂ecause you want to keep that taste, you want to keep that good feeling,鈥� Ryan said.
It also helps to make your meal experience a positive one.
Lisa Consiglio Ryan will lead a mindful eating workshop and cooking demonstration on Wednesday, June 21 at 6:30 p.m. at Take Five Meditation in Dupont Circle. 聽
For details and sign-up information, visit Take Five’s .听
