Eating Mindfully

Photo by Trang Doan

Presented by Jason Wrobel with Commune

Tags: awareness, food, mindfulness, present

Glossary (Provided by Commune)

Photo by ready made
  • Macronutrients – a class of chemical compounds which humans consume in the largest quantities; carbohydrates, protein, lipids.
  • Fletcherizing – a term introduced by Horace Fletcher, also known as “The Great Masticator,” in which one thoroughly, and slowly, chews their food making it easier to digest, as chewing creates more amylase in the mouth, which is the primary carbohydrate-digestive enzyme.
  • Amylase – the primary carbohydrate-digestive enzyme found in saliva and pancreatic fluid, that converts starch and glycogen into simple sugars.
  • Digestive enzymes – substances produced by our bodies that help us to digest the foods we eat. These enzymes are secreted by the various parts of our digestive system and they help to break down food components such as proteins, carbohydrates, and fats. 

What is a Food Journal?

  • Taking inventory of what you’re eating each day
  • Recognizing diversity is important when it comes to nutrition (“eating the rainbow”: as many colours in each meal; vitamins, nutrients, phytonutrients)
  • An awareness to what you’re eating and why
    •  For nourishment and fuel or emotional comfort
    • Recognizing what emotional states are motivating food choices (when feeling happy, empowered, joyful, stressed, depressed, sad)
    • Paying attention to the body and how you feel 30-50 mins after each meal

How to Keep a Food Journal

Photo by Taryn Elliott
  1. List what you ate
  2. List ingredients in meal
  3. Calculate range of calories, proteins, macronutrients
  4. Identify feelings before, during and after a meal
  • E.g.:
    • Before: Ate a chocolate bar because was feeling lonely
    • Look for consistent patterns (e.g. always eating chocolate when lonely)
    • During: Distracted on phone, forgot the taste of meal, not present; ate too fast
    • After: Bloated from almond milk; gluten sensitivity (bloated, sluggish)

5. Set intentions, changes, goals for following meals

  • Will go for dark chocolate or an alternative snack when feeling lonely 
  • Will be more present, eliminate distractions 
  • Will slow down, savour more
  • Will try a different type of milk; will go gluten-free

Why Keep a Food Journal?

  • Gives you a snapshot of what you’re feeling (before, during and after a meal)
  • Allows you to make necessary goals or changes for your next meals
  • Helps you to determine your relationship with food (e.g. negative association, eating out of emotional deprivation)
  • The aim is to create a positive loving relationship, being as present as possible

Fletcherizing – Horace Fletcher

  • The more you chewed your food, the easier it is to digest
  •  Chewing creates amylase (see glossary above) in mouth
  • For optimal nutrient absorption of food over the course of digestion, it must be reduced to tiny particles and blended evenly with saliva

Benefits of Keeping a Food Journey

Photo by Madison Inouye
  • Keep track of what you’re eating daily
    • See if there are opportunities to create more diversity in what you’re eating
    • Understand how you’re feeling when you eat foods
    • See if you’re present or not to what you’re eating
  • The journal can be created in your own way
  • Practice being more present at every meal
    • Feasting with your eyes first (taking in the food before you consume it; close your eyes even before your first bite)
    • Take in the smell, relax, breath, sink into the experience
    • Allow yourself to be undistracted but what’s going on
    • Unlocks gratitude and appreciation in the meal
    • Eat slower, chew mindfully, allowing for more nutrients absorption (helps to pre-digest the food)
    • Allow for a deeper connected experience to what you’re eating by being more grateful to the fact that you’re nourishing yourself with amazing food every single day!
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