Mindful Eating From Field to Plate

Earlier blog posts of mine have focused on mindfulness during the act of eating – becoming aware of and honoring our hunger and fullness. Today I’d like to present two other areas of mindful eating for your consideration: being mindful of the journey the food took to get to us and all the people involved in that journey, and the effect of our food consumption on our planet.

Very few of us, if any, grow all of our own food these days. We are dependent on many people to bring us the food we eat every day. People grow, harvest, pack, ship, store, sell, prepare and serve our food to us every day. Hundreds of people are involved in this process. When you practice mindful eating, experiment with being mindful of the journey the food took to get to you, and all the people who helped make that possible. Make decisions about what you purchase based on how all of those people are treated and affected by this important work. Consider farmers exposed to antibiotics on a regular basis, or farm workers exposed to pesticides daily, and how this might impact their health and the health of their families. Consider how you treat your server when they bring your food or silverware. Do you thank them? Do you ignore them? Consider taking a moment to pause before you eat to consider the gift of nourishment, and give thanks in some way for that gift.

As we think about our own hunger and fullness, let us take a moment to think about all those who suffer from food insecurity and ongoing hunger. Consider becoming involved in your local food pantry or emergency feeding program or the Greater Boston Food Bank to help make sure our neighbors have enough to eat. Here are a couple of sites where you can help:
http://www.gbfb.org/
http://www.projectbread.org

Being mindful eaters also invites us to consider the manner in which our food is grown. I invite you to educate yourself on our industrialized food system by seeing such films as King Corn or Food, Inc, or reading books such as Michael Pollan’s The Omnivore’s Dilemma. Read about the environmental and nutritional impact of organically grown produce versus conventionally grown produce; or the differences between grass-fed cattle and corn-fed cattle; or the differences between cage-free chickens and their factory farm counterparts. Vote for your preference each time you go to the grocery store.

Nutrition From the Ground Up

Every March the American Dietetic Association spearheads National Nutrition Month ®, a program designed to educate the public on good nutrition and lifestyle habits. We also celebrated the third annual Registered Dietitian Day on March 10th. Registered dietitians are food and nutrition experts focusing on translating the science of nutrition into easy actions we can take to improve our diet and our health.

Many of my clients struggle with finding the time to prepare quick, tasty, healthy, satisfying meals on a budget. In honor of this year’s focus: Nutrition From the Ground Up, here are some tips to help you and your family stay healthy, without creating extra stress or a strain on your wallet.

Eat 2 servings of fruit every day. Add a handful of raisins or dried cranberries to your cereal in the morning. Have a piece of seasonal fruit when you get home from work to curb your hunger until dinner is ready.

Eat vegetables with lunch and dinner. Bring baby carrots or cherry tomatoes to have with your lunch instead of chips or cookies. Fill half your plate with vegetables at dinner. Frozen vegetables are a great alternative to fresh when you are pressed for time. You might consider preparing fresh vegetables in advance to freeze for use later.

Choose whole grains. Choose 100% whole grain bread, brown rice or whole wheat pasta. Try quinoa for a quick, easy, tasty side dish instead of rice or pasta. Try cooking your quinoa with vegetable or chicken broth instead of water for added flavor

Limit added salt and sugar. Use herbs, spices, garlic, onions, shallots, and vinegar to add flavor to your food without added salt. Choose fresh and frozen foods whenever possible. Drink water instead of soda or sweetened beverages. Consider drinking a cup of nonfat milk with your dinner for some added calcium and vitamin D.

Limit fast food. Most fast foods contain excess calories, fat, and sodium and don’t leave us feeling satisfied. Consider frozen vegetables, slow cooker meals, or preparing and freezing food in advance to reheat for dinner on a busy night.

When you eat, just eat. Turn off the TV, put down the book or magazine, and eat your meal. Taste every bite and savor the flavor. We tend to be satisfied with less when we eat in this way. Put on some soft music to create a special atmosphere.

Make a commitment to be more physically active. Try to accumulate at least 30 minutes of activity throughout the day. Pedometers are a great way to motivate you to take more steps each day.

Last and definitely my favorite…Enjoy Every Bite.

Schedule an appointment with me to learn how to make your diet healthier. Call 617-447-2222 today to receive 15% off initial consultations through the end of March.