Bridge to Wellness

In April, savor the moment while eating

by Sophia Speroff, MPH, RD

You may hear a lot of advice to “be present,” but how often are you abiding by these well-intended words? Mindful eating (paying attention to our food, on purpose, moment by moment) is an approach that focuses on individuals’ awareness of the food and their experience of it.

Our daily lives often make mealtimes a rushed affair. It can be difficult to practice mindful eating—let alone mindful breathing—when you are a parent, a dedicated hard worker, or continually going from one task to another without stopping for a breath. While mindfulness is not for everyone, many notice that by eating this way, even for a few meals a week, you can become more attuned to your body. Mindfulness and intuitive eating can help you become more in tune with your hunger cues, put the joy back in eating, and prevent mindless eating.

Mindfulness means maintaining awareness and attention in the present moment, observing thoughts and feelings without judgment. The key concept of mindfulness is tuning in to what you are sensing in the present without letting worries, ruminating thoughts, or your phone, get in the way of experiencing life!

Intuitive eating means staying aware of your hunger and fullness cues, making peace with all food types, and avoiding the use of emotions to fuel eating habits. Intuitive eating requires a peaceful relationship with food and does not label food “good” or “bad.”

Take breaks. Slowing down helps to register your satiety. It can take up to 20 minutes for your body to feel full. When eating, it may help to put down your fork in between bites, take a pause and sip water, or really challenge yourself by using your non-dominant hand.

Use your senses. So often we eat on autopilot and hardly register eating or even what we ate. One of the key components of mindful eating is becoming aware of your senses—hear, see, smell, touch and taste. Use these during your next meal or snack and pay attention to how your food tastes, and more importantly, how you feel.

Communicate your goals to loved ones. Communicate that you are focusing on improving your health and wellness. It can be a way for others to support you or may inspire others to join you on your journey to a healthier lifestyle by savoring the moment together.

Upcoming SAWC and wellness-related community events:

• Open Air Market of Stockbridge will hold one more winter market on Saturday, April 9 at the Presbyterian Church in Stockbridge, 11am-2pm. Variety of local food and goods available for purchase, plus a new local business selling rain barrels!
• Save some gas money and check out the free on-demand WAVE shuttle bus to Chelsea. Questions or to make a reservation: 734-475-9494. For more info http://ridethewavebus.org/
• Second Monday each month: Stockbridge Community Outreach’s Fresh Food Distribution for anyone who needs food—no registration required, just show up—at Jeruel Baptist Church’s parking lot, 4-5pm. Curbside pick-up. For info: 517-851-7285.
• For fitness info check out the Stockbridge Wellness Center: Phone: 517-851-4486 or go to: https://www.stockbridgewellness.org/
• Sign up for a plot in the SAWC-sponsored Community Garden! It will be located on the west side of the Eastbridge Condominiums off Brogan Road. For more info, Merelyn Snider at [email protected].
• To help with renovating the Panther disc golf course or other community clean-up projects, please email [email protected]

Article Sources:

• Albers, S. (2012). Eating mindfully. New York, NY. MJF Books.
• Tribole, E. & Resch, E. (2012). Intuitive Eating: A revolutionary program that works. New York, NY: St. Martin’s Griffin.
• Mindful Eating: The Art of Presence While You Eat (ncbi.nlm.nih.gov)

This column is sponsored by the Stockbridge Area Wellness Coalition. Sophia Speroff is a Registered Dietitian (RD) of 10 years with her master’s in public health, currently working at St Joseph Mercy Hospital in Chelsea as a community RD. She has an athletic and competitive side, staying active training for triathlons and half marathons. In her free time, Sophia likes to hike, folk dance and garden.