Babb - Mastering Mindful Eating

FOOD AS ART

HANDS-ON FOODS

POP, SIZZLE, CRUNCH

AROMATIC PLEASURES

TASTE-BUD TANTALIZERS

THE SWEET SPOT

Restrict oneself to small amounts or special kinds of food in order to lose weight.

Source: Oxford Dictionary of English

Restriction. Deprivation. Shame. Guilt. Frustration. Disappointment. Failure. These are all words that accurately describe the setup of our chronic dieting culture. There is a multibillion-dollar industry built entirely on the premise of keeping people forever fearful of gaining weight and desperate to find the best way to lose it. Its called the dieting industry and it has made this business of eating way too complicated.

Eating your way to a sustainable weight and optimal health is simpler than it seems. In fact, you were born to do it. We all have the innate sensibilities to tell us what to eat, when to eat, and how to eat, but we learn how to override those cues at a very early age and then we spend a lifetime neglecting our bodies and ignoring the signals that tell us everything we ever needed to know. Were also manipulated by ingredients in processed foods and fast food that are designed to cause cravings and fuel the desire for more.

Have you ever heard that weight loss is a simple calories in, calories out equation? Thats how calorie counting became an obsession and the grams of fat, carbs, and protein on the nutrition facts panel became the litmus test for evaluating food. I call this the science of eating, where the focus is squarely on calories and single nutrients in food. It ignores the synergistic qualities of all the complex compounds in foods and completely discounts the energetic properties of the foods we eat. And while there is a reality to the effectiveness of caloric control, were going about it the wrong way. For most people, being accountable for every morsel of food they consume (through tracking, logging, and paying penance for their food sins) is completely unsustainable. Not to mention that the nutritional quality of the food matters. We now have more information to add into the mix: we know that the foods we eat actually speak to our genes, greatly influencing gene expression, and our diet and lifestyle choices also impact the microbiome in the gut.

What if you could find your way back to that magical place where you trust your body enough to allow it to dictate what, when, and how you eat? Where you listen intently to how your body is communicating with you and you respond accordingly. This is when you give up that war against your body, abandon the idea of trying to beat it into submission, and instead create a lasting partnership with your body thats based on trust, respect, and love. I refer to this as the art of eating.

Perpetual self-nourishment.

Diet doesnt have to be a dirty word. It can describe a nurturing way of feeding yourself. Its the ultimate act of self-care and it has to be done mindfully, with purpose and intention. People in our Western culture dont just accidentally eat well. Americans are confronted with over two hundred decisions about food and eating every single day. Living in the land of plenty actually makes the art of eating considerably more difficult. Were constantly distracted by flashy packaging, compelling advertising, and clever food marketing strategies. Couple that with a pattern of mindless eating and youve got the perfect formula for a nation of people who are chronically overfed and undernourished.

I teach classes and lead workshops on mindful eating. I ask my patients to unplug and treat this sacred act of self-nourishment as if its an important event that deserves their undivided attention. When they practice this way of eating, amazing things happen. Not surprisingly, people eat less when they give themselves time to recognize satiety cues and they feel more satisfied after eating. Through slow, steady breathing and relaxation, the body shifts from fight-or-flight to rest-and-digest mode and the food moves through the digestive tract more easily and nutrients are readily absorbed.

This book is a compilation of the tools Ive used with thousands of patients over the years, many of whom have successfully broken free from the dieting mentality and continue to enjoy a healthy, satisfying relationship with food. As you navigate your way through the book, take time to actually do the activities and reflect on your experiences. You may get stuck in some of the sections, and it may feel like its taking you longer than expected to really get it. Remember that youre trying to change some well-worn psychological pathways that youve been using for decades. Youre trying to forge new pathways and youll undoubtedly bump up against some resistance. Thats part of the process, and its totally normal. Give yourself some grace and practice patience as part of your self-care routine.