As a busy mum, always rushing through one thing or another, it is so easy for us to rush through our meals as well (or skip them entirely). I understand why we do it though; I do it too sometimes! But we must prioritise our mealtimes as they have a direct impact on all that we do. I do my best to be mindful of my meal times, setting structured times and reducing distractions as much as possible. By learning to stop and enjoy our meal times, we become much more aware of what we are eating and how our food makes us feel, both physically and emotionally, and benefits our overall health in a non-restrictive way. This slower and more conscious approach to eating allows us to be more aware of, and empowered to, meet our body's needs.
As a mother, I understand how difficult it can be to fuel our bodies properly in a balanced and more conscious way but prioritising mindful eating is essential to bettering our health. Skipping meals and late-night bingeing/overeating are extremely common with mothers due to the natural busyness and high-stress nature of parenting. We are often so focused on caring for our children's needs that we neglect our own need for satisfying and nutritious meals. We end up surviving on table scraps and whatever we can shovel down quickly while rushing from one task to another. It feels like there is always something more urgent that needs to be taken care of in the moment, that our own needs often take a backseat in our lives. When was the last time you stood in the kitchen wolfing down the leftovers of your kid's chicken nuggets or found yourself bingeing on a whole bag of M&M's at night because you haven't eaten all day? This is something I found myself doing far too often as a new mother. These habits can easily result in overeating, a poor relationship with food, poor digestive health, and stress management. But it does not need to be this way. When I found the field of Intuitive Eating and Mindful Eating in 2019, I realised the impact that these habits were having on my physical and mental health.
Mindful eating is a powerful tool to prevent over- or undereating and help improve our relationship with food. By building a positive relationship with food, we benefit not only ourselves but our children as well. Our children are heavily impacted by the way we talk about and behave around food. Is your relationship with food something you want your children to inherit? We cannot hope to have children with a healthy relationship with food if we do not have one ourselves. Take a moment to think about how your parents spoke about food and how this may have impacted your relationship with food. We often find ourselves repeating the words of our parents, both positive and negative. This phenomenon has received a lot of attention in recent years and we have become much more aware of the impact that our words have on our children. The words that we speak over food and eating directly influence our children's relationship with food.
In recent years, our relationship with food has become a significant topic in the nutrition space, as we increasingly recognize how our thoughts and attitudes influence our eating habits. A "relationship with food" refers to the attitudes, beliefs, and behaviours an individual has towards food and eating. It encompasses emotional connections (like joy or guilt), behavioural patterns (eating habits and situations), mental attitudes (viewing food as fuel or pleasure), and cultural influences (traditions and social norms). A healthy relationship with food encourages enjoying a wide variety of foods without guilt, promotes recognizing hunger and fullness cues, and making nourishing choices that work well for the individual based on their personal wants and needs. This balanced approach is supportive of the individual's physical, mental, and emotional well-being.
For many years we believed that by educating our children about nutrition, they would make "healthy" choices. We hoped through education, our children would choose the "healthy" option, and the poor nutrition habits of the next generation would be solved. Telling a child that chocolate is bad for them does not stop them from eating it; it merely creates feelings of guilt and shame when they do eat it. It subtly plants the idea in their mind that food that tastes good is bad for us. By using Mindful Eating as a tool, we can change the beliefs we have about food and help to build a positive relationship with food, both personally and with our children. Our choices will no longer be driven by guilt and shame, but by being aware of our body's needs.
As well as fostering a positive relationship with food, Mindful Eating encourages us to slow down and enjoy our food, building a positive mealtime experience and reducing stress levels. It encourages us to be present in the moment, slow down, and pay attention to how the food makes us feel, both physically and mentally. Eating more slowly helps us to become more aware of our hunger and fullness cues as well as aiding in improved digestion and lower stress levels. When we are more present in our meal times, we can better manage the amount we eat, reducing overeating, both in the moment and also later in the evening. But with kids all around and a thousand things to do, how can we make time to practice mindful eating as a parent?
Embracing mindful eating can be a game-changer in our pursuit of a healthier lifestyle but it often seems impossible in the chaos of daily life. However, by incorporating practical tips and techniques, we can make Mindful Eating a feasible and beneficial part of our daily routine. In this article, I will address the concept of mindful eating and its benefits and offer practical tips for you to cultivate a healthier relationship with food amidst the daily responsibilities of mum life.
What is mindful eating?
Mindful eating is the practice of paying full attention to the eating experience, engaging all senses to notice the colours, smells, textures, and flavours of food. It involves eating slowly and without distractions, recognizing hunger and fullness cues, and understanding emotional triggers related to food. This approach encourages a non-judgmental and in-the-moment attitude, allowing us to appreciate our food more deeply and develop a healthier relationship with it.
What are the benefits of Mindful Eating?
Mindful eating offers many benefits, including improved digestion and better weight management by promoting slower, more attentive eating. It helps reduce stress and anxiety related to food by fostering a non-judgmental and present-focused attitude. Additionally, mindful eating enhances the enjoyment of meals, encourages recognition of hunger and fullness cues, and leads to a healthier relationship with food by addressing emotional triggers and promoting conscious, thoughtful eating habits.
Challenges of Mindful Eating for Busy Moms
Time Constraints:
Busy mums often juggle multiple responsibilities, leaving little time for slow meals. Finding the time to eat mindfully amidst hectic schedules can be challenging. Scheduling meal times and setting aside just a few minutes to eat (ideally with your children but alone is okay too) and reducing distractions as much as possible will help you to be more present at the dinner table
Distractions:
Managing household tasks, childcare, and work obligations can lead to constant distractions during meals. It can be difficult for busy moms to focus solely on their food and eating experience. It is important here to remind ourselves that our mealtimes are important too and to put tasks out of sight or out of mind as much as possible during this time
Meal Preparation:
With limited time, busy moms may rely on convenience foods or quick meals, which may not align with mindful eating principles. Planning and preparing nutritious meals while managing other responsibilities can be demanding. Batch cooking, meal prep, and using some convenience foods paired with nutrient-dense foods can help you reach your goals when time is limited
Emotional Eating Triggers:
Busy mums often face stress, fatigue, and emotional exhaustion, which can trigger unhealthy eating habits. Emotional eating may interfere with mindful eating practices, making it challenging to stay attuned to hunger and fullness cues. Learning to manage our emotions without leaning on food as a crutch is necessary, especially as parents, so that we can better our relationship with food and reduce emotional eating
Is Mindful Eating Compatible With Intuitive Eating?
Yes, mindful eating and intuitive eating are compatible approaches to cultivating a healthy relationship with food. While mindful eating focuses on being present and attentive to the eating experience, intuitive eating emphasizes listening to the body's hunger and fullness cues to guide eating decisions. Both approaches encourage a non-judgmental attitude towards food and promote self-awareness. Practising mindful eating techniques, such as paying attention to sensory experiences and recognizing emotional triggers, can support the principles of intuitive eating by helping individuals become more attuned to their body's needs and preferences. Together, mindful eating and intuitive eating offer holistic strategies for fostering a balanced and nourishing relationship with food.
How Can I Start Practicing Mindful Eating?
Practising mindful eating involves developing habits that help you focus on the present moment and the experience of eating. You do not need to do all of these things all the time to their full extent. Do the best you can and let go of the rest. Here are some steps to get started:
Create a Calm Eating Environment
Find a Quiet Space: Choose a place where you can eat without distractions. Turn off the TV, put away your phone, and create a peaceful setting. This may include; music, candles, setting a nice table, fresh flowers or creating some ambient lighting as well as removing unnecessary clutter from the table.
Set the Table: Whether you're eating alone or with your children, setting the table can make the meal feel more special and encourage you to focus on the experience. We recently bought some new placemats and my children often pick a few flowers from the garden to put in an old jam jar. None of these were expensive but these small things make the eating environment more enjoyable for everyone.
Engage Your Senses
Notice the Food: Take a moment to appreciate the appearance, colours, and aroma of your food before you start eating. Taking a few moments promotes consciousness and being more present in the moment.
Taste and Texture: Focus on the flavours, textures, and temperatures as you chew each bite slowly and thoroughly. You can even talk to your kids about what they notice. What can you taste? How would you describe a strawberry? What does green taste like?
Eat Slowly
Chew Thoroughly: Chew each bite thoroughly to aid digestion and allow you to savour the flavours. The additional time also allows you to be more conscious of your hunger- and fullness cues.
Pause Between Bites: After each bite, while chewing your food thoroughly, wait a moment before taking the next bite. This allows you to savour the moment and listen to your body.
Listen to Your Body
Recognize Hunger and Fullness: Pay attention to your body's hunger and fullness cues. Eat when you're hungry and stop when you're comfortably full, rather than rushing through the meal which can cause overeating and poor digestion.
Pause During Meals: Take breaks during your meal to check in with your hunger and fullness levels. Place your cutlery on the table and ask yourself "I am still hungry? or have I had enough?" before making your decision.
Reflect on Your Eating Experience
Post-Eating Reflection: After finishing your meal, take a moment to reflect on how the food made you feel. Notice any physical or emotional sensations.
Stay Consistent
Practice Regularly: Like any habit, mindful eating takes practice. Try to incorporate these principles into at least one meal a day. You may not be able to practice mindful eating at every meal but making a habit of one meal a day will still benefit you.
Be Patient: Change takes time, so be patient with yourself as you develop new eating habits. Some days you will still rush through meals or be distracted and eat more than you want to. Practice self-compassion and reflection so you can be more present the next day.
By following these steps, you can cultivate a more mindful approach to eating, leading to a healthier relationship with food and greater enjoyment of your meals.
This video here goes into further detail on what mindful eating is and some great practical advice on how to start practicing mindful eating right now
How Can I Make Time For Mindful Eating As A Mum?
We can make time for mindful eating by integrating small, intentional practices into our daily routine. Set aside even a few minutes for undistracted meals, focusing on the taste and texture of each bite. Prioritize simple, nutritious meals that are easy to prepare, and involve the family in meal planning to create a shared experience. Practising mindful breathing before eating can also help center attention and promote a calm eating environment. By making these small adjustments, busy moms can enjoy the benefits of mindful eating despite their hectic schedules.
Conclusion
Practising mindful eating can significantly benefit us as busy mums by promoting a healthier relationship with food, reducing stress, and enhancing overall well-being. Despite the challenges of time constraints, distractions, and emotional eating triggers, integrating mindful eating techniques into daily routines can support better eating habits and improved family meal experiences. By creating a calm eating environment, engaging the senses, eating slowly, listening to the body, and addressing emotional eating, we can foster a mindful approach to food and set a positive example for their families. Embracing mindful eating as a daily practice requires patience and consistency, but the long-term benefits for physical and emotional health make it a worthwhile pursuit for busy moms striving for a balanced and nourishing lifestyle.
Mindful Eating is about bringing back joy and pleasure and pleasure to the dinner table.
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