Do you Think before you Chew? Mindful Eating

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Mindful Eating

Dr. Damaris G. is an Integrative Doctor of Nurse Practice Family Nurse Practioner Mom, Veteran,. BC Family Nurse Practioner & Holistic Integrative health, Studies Functional Medicine
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Episode Transcript

Damaris Grossmann (00:00):
So what is mindful eating, it's being in
the present moment, and taking avery strong moment to
acknowledge the food that you'reconsuming. And being aware of
this without distraction,without bother, and knowing that

(00:25):
what you put in your body willbe consumed. But I'll also give
you the acknowledgement ofnutrients. And when you're
consuming this amount of food,you're also acknowledging that
it will give you what your bodyneeds for that time, you need

(00:47):
about 25 to 30 bites prior tofinishing one bite, and that can
take some time. And that's thatpoint where, if you ate this
way, all the time, you actuallymay not be overweight, or not
nutrient, like you have lessnutrients within the body. Now,

(01:10):
when you're mindlessly eating,you sometimes will not have a
consistent time that you eat,you may in the car on the go,
you also might find yourselfemotionally eating, you're
eating and multitasking. I knowthere's tons of people that are
usually working at theircomputer, and then having lunch

(01:31):
or dinner, watching TV andeating, looking at our phone and
eating, it happens to all of us,every single one of us does it I
myself am included, what I'mtrying to do is just kind of
give you an idea of you couldtake one meal, or at least a
portion of that meal and try tobe mindful with your eating. So

(01:53):
for me, what I tried to do is Ihave tried to have as much as I
can, a designated breakfast,snack LUNCH, DINNER snack, so
designated times, so that leasttentatively time blocked, so
that I have a set time of that'swhen I'm going to eat and not
try to do other parts of my workor day or something. I mean, for

(02:15):
me, I have a little one. So Itry to mindfully take the time
for him and I do eat together sothat we can enjoy and also
connect. So part of that isthere for me, you know,
everybody has a differentschedule and things. And then
also it helps so that I'm notovereating. You know that
emotional eating for me was partof my issues. And, you know,

(02:38):
it's it's nice to have all thosegood things. But that's not
going to make you feel betterwhen you keep, you know, your
body changes. And multitasking.
It's you know, you really needto kind of consider, and the
other big part of mine bleedingis you kind of make the choice
of what you're putting in yourbody. Instead of the doughnut.
Are you gonna choose oatmealinstead? Or a nice egg white?

(02:59):
Something else? Like? Are yougoing to take a little bit more
time when you think of that?
You've listened to your bodyreally do are aware if Are you
hungry? Are you thirsty? Why ismy energy low? What was I
consuming throughout the day? amI eating with others? Or if I'm

(03:21):
eating by myself? Am I reallytaking the moment to think about
my meal? Is it nutritious? Is ithealthy? Do I understand that?
Or am I just kind of likeputting something in my body
just to let you know shove itin. We've all had those days, we
know what those long days arelike, some days are like that.
But if you could try one part ofyour day to get in a little

(03:44):
mindful bite, you know a few ofthose 30 choose per meal per
bite, that would be great. Andit just kind of also lets you
kind of be aware, where doesthat food come from? You kind of
find yourself eating lessprocessed stuff when you take a
mindful moment. Because then ifyou look at the I don't know

(04:07):
what you guys eat, but for me,you know, today I'd like a
peanut butter and jellysandwich. So I tried to buy like
natural peanut butter I do. Myjelly was like an organic let no
sugar jelly except from thefruit. I'm gluten free so I use
like these gluten free wraps andand that's my email I and then I

(04:32):
you know I spread my my peanutbutter and I spread my jelly and
and I take one bite and thenthat takes me a minute or two.
And then I don't go on to thenext bite until I'm ready and
tell my 30 bytes or so are readyor until I just take a pause

(04:52):
each one of us you know I haveto say mindful eating for me is
definitely something that isbeneficial because I am a hyper
person I'm a one that's alwayskind of on the go, and I didn't
stop, stop, I'm always rapidlygoing and, and not letting my
body slow down and listening towhat's going on. And this is
just one technique of beingmindful within yourself. So I

(05:16):
commend each one of you, at somepoint in your day or your week,
to try to take some time to bemindful. Because benefits of it
for you are a mess. First, itkind of lets your body catch up
to where your brain is going,like, what if it has enough
energy? If it needs more, you'reable to kind of know what the

(05:40):
signals in the hunger is, is ithunger, or is it thirst, like I
said, I drink a lot more water.
And drinking more water actuallykind of takes away some of that
hunger need. Because most of thetime, you may just be thirsty,
you might just be moredehydrated, and let you kind of

(06:00):
open up and have like, Greatplace to think about how you're
eating and what kind of choicesthat you're putting in your
body. It gets you motivated,excuse me get you motivated, so
that you're not emotionallyeating, and you're taking a
nutritional look at things.

(06:21):
You're looking at your wholepicture of yourself, right, it
might even find yourself beingless of a binge eater or
unhealthy eater, and you'll findyourself maybe even weight loss.
That could be a benefit fromthis, it gives you a better idea
of what others are doing. Imean, you chew thoroughly 30

(06:45):
bites, I'm gonna say even 20bites for your sandwich or your
apple or an orange, no, make avideo of just mindfully eating
an orange and see how long thatcan take. It is just less
rushed. you chew thoroughly, theenzymes within the mouth
actually give it time to breakdown that food so that when it's

(07:10):
swallowed, and goes down intoyour stomach, you're able to the
body is able to break it downbetter and digest better. When
you eat in silence, now this oneis not for everyone. But
sometimes I'll have maybe softmusic, or I won't have anything
on trying to eat withoutanything or distracting you.

(07:33):
Now, like don't, you don'treally want to use your phone or
watch TV. When you're eating. Imean, what happens is that your
mind will wander and you'llstart going to that and forget
what exactly you're putting inyour and shoveling into your
body, shall we say, and youreally end up not knowing what
it's what it is for you. It'sjust another way to kind of like

(07:57):
just focus on that moment. Andthat present thing. This is just
one part of being mindful inyour day. You can do this
showering, you can domindfulness, in walking, you
know, mindfulness in even awork, event or task. But it's
something that is a option andavailable to you that I try for

(08:22):
myself so that I can reallyconsume things that don't do
harm to me, that are helped medigest and rest and take the
mindful moment on what I'mdoing. And even on top of that,
I take it to another step I tryto prepare what I'm going to eat

(08:44):
by looking at a shopping list orprep my food earlier in the
week. It's not for everybody,but you know, you try you know,
you know you kind of cook acouple of meals, maybe Sunday
and Monday of the week. I hopethis was a couple good tips for
you. And if you guys have anygood tips, you know, let me
know. And I'll talk with youguys on another time and have a

(09:07):
great day. Okay. Always knowthat mindful eating takes some
time and some practice andeating slowly, more bites
thoroughly without distraction.
Until you're full. You can doit, you know, just take one day
out of the week to try it out orone moment in the day. Thanks so
much for joining in. Dr. DamarisG. May your strength and peace

(09:32):
bring you peace and everyday andbalance. Bye