Conscious Eating

Why are there no dietary recommendations? Because we are all different! Different body types, with their unique combination of genes, process foods differently, and even seem to require a different balance of nutrients. Even blood type may come into play. There are as many ways of eating as there are human beings on the planet. Western diets are all over the map, from the low‐fat, high‐fiber approach of the Ornish program (favored by Leonard and Murphy, as described in the first edition of The Life We Are Given), to the many versions of the currently popular low‐carb, high‐fat Keto diets, to time‐based approaches like intermittent fasting, and beyond. Although all these plans have been proven effective at least temporarily for many individuals who have tried them, we have learned that a one‐size‐fits‐all approach to eating just doesn’t work. So, rather than recommending a particular diet, we recommend conscious eating—being aware, or mindful, of what you are feeding your body as well as how you feel during and after eating it.

The term “mindfulness” is defined by meditation teacher Jon Kabat‐Zinn as “paying attention in a particular way, on purpose, in the present moment, and nonjudgmentally.” Mindful, or conscious, eating means being purposefully present and paying attention, not only to what you eat, but to your experience of the food while you are eating it—noticing the smells, colors, textures, and flavors. Your body is wise, and if you pay attention, it will let you know if it is happy with what you have given it. Notice if you feel bloated or sluggish after you eat, or if you have brain fog. Those are signs of an unhappy body that is having a hard time processing food.

Conscious eating may sound simple, but you may be surprised how unfamiliar it is. Many of us have gotten into the habit of eating while we are watching television or reading our email, barely even tasting our food. If we eat unconsciously, we may eat more than we intended to. If we are distracted with other things, we may not even realize that what we ate didn’t make us feel that great. Slowing down to really taste as well as chew our food thoroughly helps us digest the food better. And that heightened awareness may bring a deeper appreciation of what we are eating, more satisfaction, or maybe even a feeling of repulsion. “Yuck! Why am I eating that?” Without judging yourself for eating that awful thing, you can choose not to eat that again.

Conscious eating is not just a fringe thing for meditators. Research has shown that eating with awareness encourages more healthy eating habits and even can help with weight loss. It is being promoted by the likes of the National Institutes of Health and Harvard Medical School.

Harvard’s tips include: _¹

• creating a calm, beautiful space for eating in order to cultivate a peaceful mindset

• setting a twenty‐minute timer for your meals

• eating without the distraction of cell phones, television, or other media

• taking small bites and chewing well

• paying close attention to each bite

We could add one more tip to that list: stop before you grab a snack to ask yourself if you are actually hungry, or if there is something else you need.

This last is worth spending a little more time on, especially if you are under stress. If you are in close proximity to your refrigerator and kitchen cupboards, you may be tempted to open them up because you are stressed or nervous or bored rather than because you are actually hungry. Sometimes we are thirsty instead of hungry but don’t realize it. Try to bring mindfulness to your desire before acting on it. Maybe you can do something different instead. And if you do choose to have a snack, savor it. Eat it mindfully, consciously. Be aware of its color, texture, and taste, and consume it slowly. Enjoy it.

Even though we don’t stipulate following any particular diet as part of the ITP practice, there is a broad consensus that the closer a food is to its natural state the better. We don’t think we can go wrong following author Michael Pollan’s advice: “Eat food, not too much, mostly plants.”13 “Eat food” means eat real food, as minimally processed as possible. This way of eating is good for you and good for the environment. If you do decide to eat something more processed once in a while, do it consciously, without guilt, and enjoy it to the fullest. It is what you consume the majority of the time that makes the difference.

Conscious food prep

The practice of conscious eating doesn’t need to be limited to just when you are eating. If you’re cooking your own or your family’s meals, try bringing consciousness to that process as well. It is worth considering that, while preparing food, the way you feel may have an influence on the energy of the food, which can then be felt in subtle or not so subtle ways by those who eat it. The 1992 Mexican film Like Water for Chocolate demonstrates this well. A cook with a loving and peaceful nature can share their qualities through the food they prepare. Food made with love nourishes the soul.

One last thought: it is a good idea to practice conscious food shopping as well, buying only what you can use in order to avoid wasting food. The USDA estimates that a shocking percentage of the food grown in the United States is wasted—somewhere between 30‐40 percent—either on the farm, at retail outlets, or at home. When you dispose of food scraps or spoiled food, instead of sending it to the landfill, consider composting. There are many small home units available that will turn your scraps into compost for your houseplants or garden. Some cities provide composting services, so you can check that out in your area. By not wasting food, and composting what you can’t use, you consider the whole food cycle from beginning to end.

In the end, we return to keeping it simple. Just commit yourself to being as conscious as you can while eating. To take it further, commit to practicing discernment as you purchase and prepare your food. If you find this practice to be helpful, you might consider extending it beyond what you eat to everything that you ingest—what you watch, what you listen to, what you read, the people you interact with, even the environment that you are in. All of these affect you on many levels.  Notice how you are feeling and stay alert. If you practice mindfulness, chances are you will enjoy life more because you are present for it!

^{1. Harvard Medical School. “Slow Down—and Try Mindful Eating.” Harvard Health Publishing website. (October 21, 2020). https://www.health.harvard.edu/staying-healthy/slow-downand-try-mindful….}

^{2. Pollan, Michael. In Defense of Food. Penguin Books, 2009.}