Think about the last meal you ate. Was it in your car, on the run, or during or after a stressful conversation? I’m sure this won’t come as a huge surprise to you yogis, but the process of digestion actually begins in the brain. Choosing foods that are nourishing to our bodies is of the utmost importance. Even with all the right food choices, it is important to remember that it’s not only what we eat, but HOW we eat that impacts our health. In order for the body to properly digest, it needs to be in a parasympathetic state, appropriately referred to as “rest and digest”. On the flip side, is the sympathetic state; you may know this as “fight or flight”. And, unfortunately, in our modern lives, we’ve come to know this state all too well. Although it evolved to save our lives from imminent danger, even the low levels of stress we experience day in and day out can keep us locked in this sympathetic state. The bills, the laundry, the traffic. Sorry, I know… Deep breath in… Big sigh out… Aaaahhhh…Yea for yoga!
When we begin a yoga class, what do we do? We take some time to connect with where we are: how we’re feeling, our body and our breath. We may even take a moment to set an intention and take some deep breaths of gratitude. We do this to help ourselves switch into the parasympathetic state. Throughout the class we’re encouraged to honor our body. Listen. Pay attention. Observe.
The same practice can and should take place when we sit down to enjoy a meal. Not only does it make for a more enjoyable mealtime, it’s actually the first step in preparing your body to properly digest all that deliciousness. In the parasympathetic state, the production of saliva increases and digestive enzymes are released. You know what happens when you take a big whiff of something yummy, your mouth starts watering. Within this beautiful watery substance, lie enzymes that begin the chemical process of digesting your food. As you chew (you do chew your food, right?) the act of chewing mechanically breaks down your food. A good habit, to encourage yourself to chew your food properly and thoroughly for adequate digestion, is to set your fork down between bites. This will keep you from shoveling it in at such a rate that it then puts extra burden on the stomach to break down these larger chunks of food. The extra burden on the stomach sets off a host of digestive issues, which if repeated meal after meal, year after year, will lead to even poorer digestion and it’s many consequences. Constipated anyone? How about heart burn, indigestion, IBS, leaky gut, bacterial overgrowth, food sensitivities, autoimmune conditions? The list goes on. The root of almost any disease begins in the gut. The key to prevention is not only good healthy food, but good healthy digestion.
Now let’s work on bringing our yoga off our mat and onto our table. The next time you sit down to a meal, make it a mindful meal…
Sit down…
Take a deep breath in… and out. If you’re feeling stressed, take a few more. Access your yoga breath…
Take a moment to look at your food…
Take a moment to smell your food…
Set an intention to move slowly and mindfully through the process of eating and nourishing your beautiful body…
Give gratitude, in whatever way resonates with you, for the bounty of food on your plate. How truly lucky we are to have access to such a bounty…
Acknowledge the many efforts and sacrifices that were made to get that food to you. The energy from the Earth’s many resources, the farmers, the truckers, and the grocery store clerks. All the many hands it passed through and miles it journeyed before making it to you. As you begin to eat, remind yourself of your intention to move slowly and mindfully. Carefully and thoroughly chew each mouthful. Set your fork down between bites. Savor the food. Notice when you feel satiated. Feel your body respond to the food. Does it make you feel nourished? Does it make you feel sluggish? Does it cause some digestive upset?
If you’re eating mindfully and still experiencing digestive upset, perhaps it’s time to take a closer look at what you’re eating. There’s also a good chance you may need some digestive help. It is critical to have adequate production of stomach acid. Preparing your body to eat in the parasympathetic state will help to stimulate acid production. I know this may come as a surprise, but if you have heart burn or acid reflux, it’s most likely not because you’re over-producing acid, it’s because you’re not producing enough! It could be because your body’s stuck in stress mode or it could be from years and years of poor diet and digestion. Or hey, why not all of the above? The acid in the stomach is essential in breaking down the food and accessing its nutrients. I could write a whole other blog on this… but for now check out these tips from Dr. Axe.
Perhaps, you’re already feeling pressed for time and the whole idea of this mindful eating thing is overwhelming you even more. Maybe start with a commitment to eat one meal a day in this way. Or just a moment before each meal to take a deep breath. If you need to eat on the run, just remember: Chew! Chew! Chew! Just like we say in yoga, mindful eating is just “one breath away”. Whether you suddenly “wake up” to find yourself devouring something that doesn’t serve you or you’re eating an awesome nutrient dense meal but you’re shoveling it in at such a rate that it will make it hard for your body to access all those amazing nutrients, it just takes that moment of awareness to bring you back and “begin again”.
If you’re pressed for time, set yourself up for digestive success with a meal that’s easier to digest, like a smoothie or a soup. Smoothies are a great way to get lots of nourishment and the process of mechanical digestion has already been done for you by the blender. In the mood for something pumpkin? I thought you might be. How about this delicious Pumpkin Spice Smoothie. Even when drinking a smoothie, it’s important to swish it around in your mouth a few times before swallowing. This will allow those enzymes in your saliva to break down the carbohydrates.
Speaking of smoothies. Have you been to Jacq and Diane’s Juice Box?!? Those ladies come up with the most amazing combinations of juice and smoothie ingredients! And if you’re looking to satisfy that sweet tooth, what better way to do it than with a slice of their famous raw vegan cheesecake! In fact, mention that you read this blog and those awesome ladies will give you $1 off any juice or smoothie (regular size or larger) between now and New Years!
CODE WORD: THANKS JACQ AND DIANE- YOU ROCK! (Well, you don’t have to say it… just tell them you read this blog. But… why wouldn’t you? Let’s work on telling people they ROCK more!)
When we take the time to eat mindfully, we can connect deeper with the food on our plate. We can access the nutrients better through the proper breakdown of the food. We can ask and answer the question, “Is this food nourishing to my body?” We can then make better food choices for ourselves and for our world, one bite at a time.
Wishing you health, happiness and many nourishing meals shared with those you love, including yourself.
Namaste,
:)Melissa