Nearly two out of three Australian adults are overweight or obese, and this makes obesity one of the biggest public health challenges we face. As our waistlines grown, so does the risk of serious adverse health effects so, what can be done?
We are all becoming aware of the kinds of food we need to eat and the exercise we need to undertake to stay healthy, but hereâs another avenue to consider.
MINDFUL EATING
The benefits of mindful eating have been known and practiced in various guises for a very long time.
Take the French, famous for being chic and slim yet just as famous for their love of gastronomy. Lots of dairy, carbs, sugars, red meats and wine – creamy cheeses, fresh daily baguettes, sweet tarts, beef bourguignon washed down with a glass or two of fine wine.
Their secret is in being mindful of the portion size, respect for the quality of food, and eating slowly over a good length of time at the table â you wonât see many French folk eating âon the runâ.
The Japanese in Okinawa Island, regarded as among the healthiest people in the world, have astonishingly low rates of cancer, heart disease and other debilitating health issues than most developed countries. They eat a very simple diet with fresh and nutritious ingredients.
Their secret is that they eat mindful of ceasing when they feel about 80% full, taking time to notice how full their stomach feels during their meal.
HOW TO DO IT
Simply put eating mindfully is about recognising our motivation for eating, and being deeply aware of the experience, as it happens.
It can start with knowing the provenance of the food you will be ingesting; discovering where it came from, if itâs grown organically, if its sourced sustainably, what sort of transportation has been used, down to a simple â âis it local and is it fresh?â. When youâre ready to eat, here are some simple steps to consider.
Whatâs Hungry?
Take a moment to think about whatâs motivating your eating – what needs food? Is it stomach hunger, brain hunger (you always eat at this time so you must be hungry) or emotional hunger (youâre a bit sad or bit fed up and want to feel better)?
Preparing to eat
Select a comfortable and appropriate space to eat, notice the ambience, the plating and cutlery is it conducive? Be aware. Use your senses before you begin, listen for any sound, look at the colours and textures of the food, smell, breathe in the aromas.
When eating
Eat slowly and, if possible, silently. Be aware of the movements of your hands and arms as you bring the food to your mouth, take a moment to taste the food moving it around the mouth and noticing the movements of the mouth and tongue. Be aware of the movement in your throat as you swallow. Pause now and then to sense the feeling in the stomach as it fills and note any effect it has on your emotional or mental state. Eat until just satisfied rather than full â its ok to leave some!
Enjoy.
AL
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