Wellness as a Way of Life: Creating a healthy environment for mindful eating

By Ginny Miller, wellness coach

Creating a healthy environment for mindful eating

Can you relate to this scene: rushing home from the grocery store, putting together something for dinner, and having everyone come to eat when they can? Some eat in front of the tv, some on the run out the door, and some grab a plate and take it back to their room. I remember when my life included these times of work, a busy life, and habits that seemed normal at the time.

It came as a bit of a surprise to me that some cultures view the meal as an important time for gathering. Imagine taking time to sit together, cook together, smell the food together and truly enjoy this important time for healthy living. I remember growing up with meals at home like this, but somehow, they had been forgotten and long lost in my family’s daily routine. I wanted that back and I was curious how to create it, so I began to explore.

The question was where I should begin. I remembered that one concept of mindfulness is to slow down, get out of our heads, and be in the present moment. The goal is to notice our own bodies, our environment, and our feelings in the present moment. I began to use these simple steps to create an environment for mindful eating for my family.

• Slow down: the power is in the pause. Take a breath. Think about what environment you are creating for your meals. Is there something you can do to make it more welcoming and beautiful? Make choices for the food you prepare, how you will prepare it, and where you will eat to support wellbeing for yourself and others.
• Allow time to create from the harvest of what is currently in season. Use fresh ingredients from your garden, the local growers market, or from the produce department at your local store.
• Give yourself emotional moments to enjoy this process. Smell, see, feel, and experience this environment you are taking time to create.
• When it is time to eat, take a look at your plate and see the colors. Really taste the bites. Invite those with you to join and do the same.
• In the moment, as you sip coffee or taste the recipe, pause. Smell the wonderful aroma, and truly taste the flavor of this special moment of your day.

This can become a new way to eat and a newfound joy. When I started doing this, I noticed a shift in my experience. The environment I was creating around eating was something I could not wait to share with others. When you take the time to do this, watch the faces of those you love at your table take one slow bite. See the smiles and hear their experience of this moment with you. You may feel more relaxed and you may feel fuller faster as you eat more slowly. You may experience the time you take becomes time found as you are able to talk to one another, share your day, and even share in the preparation of this meal you share together.

I want to share a special memory that came from my experience of changing the environment of food preparation and eating for my family. I began to notice emotional, physical, and spiritual changes once I began to eat mindfully, and I began to notice changes in my family. Each morning, the time it took to prepare my grandson Benjamin for school and myself for work was always a busy time. I prepared coffee to take with me and we said our goodbyes. One day Ben asked me if I would teach him to make coffee, so I did. The next morning as I got ready to fly out the door, he said, “Mimmers, I made your coffee.” I was so happy and grateful. I filled my mug to go and headed for the door after we hugged. Just as I was ready to step outside, he said, “Mimmers, guess what? When I made your coffee, I put in magic and lots of love.”

This moment brought tears to my eyes and I can tell you that was the best day, the best coffee I can remember. It was a memory created by just stopping to breathe, enjoy, and share.

I wish you the time to create happy meals, happy eating, and joy for yourself and those you love. I hope you enjoy this delicious journey. I know I have.

Tip:  Choose one meal this week when you will slow down, create a healthy environment to prepare it, and take the time to eat slowly, savoring each bite. Eat outside if you can find a beautiful place in nature or put flowers or something beautiful on your table. Enjoy what you have created!

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