When I first created my Substack, my goal was to publish articles that reflected the real-time events or topics I am leaning into in my life. That's why I've decided to write about something different this week.
If you're a subscriber, you might have noticed I've been focused on improving my productivity and reducing my tendency to procrastinate over the past month. Whilst I'm still on that journey, something else has occupied my thoughts these past few days. It only feels right to bring you along for the ride.
On Twitter, you may have come across a recent thread I put together which introduces a part of my story, featuring the transformation that set the wheels in motion for the person I am today.
For those who didn't see it, the TL;DR version is that I used to live a pretty unhealthy lifestyle. I smoked, drank, partied, and regularly made poor food choices. All of which resulted in rapid weight gain and a secretive internal self-loathing during my first couple of years at university.
Fortunately, I decided to turn my life around and head down a path of regular exercise, better nutrition and mindfulness. I realized I needed to make some wholesale changes to be the person I knew I could be.
Fast forward to today, and that decision has undoubtedly been one of the best I've ever made. However, a part of me from that time still lingers in the back of my mind. I battle with it semi-regularly, and that's my relationship with food.
This might come as a surprise to anyone that knows me personally. I've maintained a relatively healthy weight over the last eight years and, during that time, have always tapped into exercise to help me cultivate my newfound identity as someone who mostly looks after himself.
But my negative relationship with food is a deep-rooted learned behaviour from the life I used to lead. A behaviour that likes to rear its ugly head from time to time, and truthfully, that's been the case for the past couple of weeks.
The only way I can describe it is that it's a creeper. Very much like the frog in the slowly boiling pot of water analogy, it's often only after a couple of weeks that I grab hold of the feeling and tackle it.
As partying used to offer a distraction and a numbing agent when I was going through hard times, I've found food to provide me with a similar outlet. I comfort eat my way around my feelings, never knowing when to stop, and as a result, I often leave myself feeling uncomfortably full with a head full of guilt and regret.
I've had friends and family refer to me as 'the human dustbin' or 'human locus' to name but a few nicknames. Whilst I know they're made in jest and endearment, I can't help but weave them into part of the broader narrative that's plagued my psyche for as long as I can remember.
Thankfully, partying isn't much of a problem in my life anymore. I still love to socialize and have a drink, yet I've managed to control the previous desires of my early 20s.
Food, on the other hand, still poses an interesting problem in my life. As the saying goes, "Old habits die hard"; truth be told, this is one that I internally battle with the most.
Feelings of failure, incompetence, lacking discipline and shame all come knocking when I overeat. Yet, I find it desperately difficult not to repeat the cycle in search of that short-term dopamine hit.
This week, I sat down with my journal and decided I needed to tackle this feeling head-on, make some changes, and regain control of my subconscious decision-making. The solution I came up with was a commitment to mindful eating, and so far, I've been finding it working well.
It's for this reason I wanted to share this experience with you. This article aims to set out some of the benefits of mindful eating I've experienced and provide some practical strategies for adopting mindfulness during meal times. Even if you don't have a similar relationship to food as I have, these mindfulness strategies should be able to help you in whatever task you find in front of you that you'd like to be more present for.
Old habits don't have to be our default. We are all strong enough to make changes. In my case, sometimes you've got to give yourself a good talking-to.
Understanding Mindful Eating
First, it's helpful to understand what mindfulness means. Mindfulness is generally the state of focusing on the present. We spend so much time ruminating on the past and obsessing over the future that we often forget to be mindful of our immediate surroundings.
Deadlines loom over us, and before we know it, we end up with our heads stuck in the clouds. Our minds so easily become our worst enemies, and we blame ourselves for the small things we might have otherwise done differently.
Given today's fast-paced world, it's easy to overlook the simple pleasure of eating and its profound impact on our well-being – a trap I've so easily fallen into.
Mindful eating, rooted in the ancient practice of mindfulness, invites us to slow down, savour every bite, and cultivate a deeper connection with our food.
At its core, it brings awareness and intention to our food choices, eating habits, and the sensations that arise during meals. This might involve paying attention to the colours, textures, smells, and tastes of the food and the thoughts and emotions that occur while eating.
By engaging our senses and focusing on the present moment, we can fully appreciate and enjoy our meals, fostering a healthier relationship with our food and mindset.
What Are The Benefits of Mindful Eating?
I'm not going to list them all. However, these are the ones I have come across in my journey so far:
Improved Digestion: Mindful eating encourages slower and more thorough chewing, aiding the digestive process and reducing discomfort. I'm no longer overdoing it and therefore need to walk around the block to shake the feeling of being too full.
Weight Management: Mindful eating helps prevent overeating and supports weight management goals by paying attention to hunger and fullness cues. Given we have summer approaching, I'd be lying if I said this wasn't something I was conscious of.
Enhanced Satisfaction: Slowing down allows us to experience the true pleasure of eating, increasing satisfaction and reducing cravings for unhealthy foods.
Emotional Wellbeing: By acknowledging and addressing emotional triggers, mindful eating helps develop a healthier relationship with food, reducing emotional eating habits.
Increased Mindfulness Overall: Practicing mindful eating extends beyond mealtime, fostering a greater sense of mindfulness in other aspects of our lives.
Practical Tips for Mindful Eating
Again, not a definitive list, but these are especially working for me:
Slow Down: Take the time to savour each bite and chew your food thoroughly. Put down your cutlery between bites, sip your drink and fully allow yourself to experience the flavours and textures.
Implement A 'No Food Standing-up Rule': If you're a fridge raider like me, this simple hack has given me the time to pause and think before I end up mindlessly eating leftovers from the fridge.
Engage Your Senses: Before taking your first bite, observe the colours, aromas, and arrangement of your meal. Engage your senses fully to deepen your connection with the food.
Minimize Distractions: Create a calm and focused eating environment by turning off the TV, putting away electronic devices, and finding a quiet space to engage with your meal fully.
Listen to Your Body: Tune in to your body's hunger and fullness cues. Eat when you're hungry and stop when you're satisfied, avoiding the temptation to overeat.
Use a 'Before I Eat' Phrase: In France, they say 'Bon Appetit'; in Japan, they say 'Itadakimasu', meaning something like "Thank you for this meal. Let's eat!". Both of these force us to pause before we start eating and act as helpful mindfulness tools.
Practice Gratitude: Cultivate gratitude for the food on your plate, acknowledging the effort and resources that went into its creation. This mindset helps foster a deeper appreciation for nourishment.
Recognize Emotional Triggers: Be aware of emotional triggers that may lead to mindless eating. Take a moment to pause and reflect on your emotions before reaching for food.
In a world that often encourages quick and mindless consumption, adopting the practice of mindful eating really can transform how we nourish our bodies.
Meal times are a three-times daily opportunity to savour the present moment and cultivate a deeper appreciation for the fuel that keeps us ticking over.
I recognize that it's a real privilege to have an abundance of food in this world and for that reason, I'm determined to slow down, engage my senses and create a healthier and more fulfilling relationship with what I'm putting into my mouth.
Tonight, I'm going out for a meal with my family to celebrate my recent 30th birthday.
With that in mind, here's to savouring every bite.
Thanks for reading, as always.
Speak soon,
Jack
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