Mindful Eating: Nourishing Your Body and Soul

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In this episode of the Elemental Evan Podcast, host Evan explores the concept of mindful eating, emphasizing that it's not just about the foods we eat but how we eat them. He discusses the significance of eating with intention and presence, from the preparation of food to the act of consuming it in a relaxed state. 

Evan introduces the idea of the sympathetic and parasympathetic nervous systems and their roles in our eating habits, suggesting that eating in a calm state can improve digestion and overall health. He shares insights into the 'rabbit effect,' a study highlighting the impact of love and care on the health outcomes of rabbits, drawing parallels to human health. Evan offers practical tips for mindful eating, such as practicing gratitude, sharing meals in good company, controlling portions, and avoiding eating in a hurry or while in a negative mood.

00:00 Introduction to Mindful Eating

00:18 Exploring the Concept of Mindful Eating

01:44 The Importance of Being in the Right State for Eating

10:35 The Rabbit Effect: The Impact of Care and Affection

15:32 Practical Tips for Mindful Eating

24:55 Conclusion: Embracing Mindful Eating in Daily Life

DISCLAIMER:

This podcast is for educational purposes only, it is not a substitute for professional care by a doctor or other qualified medical professional. Evan Roberts is not a medical professional and this podcast is provided on the understanding that it does not constitute medical or other professional advice or services. Statements and views expressed on this show are not medical advice, this podcast, including Evan Roberts and any guests on the show, disclaims responsibility for any possible adverse effects from the use of information contained in this episode. If you think you have a medical problem please consult a medical professional.

Hey, what's going on, everybody.

2

Welcome back to the elemental

Ivan podcast as always.

3

This is your host, Evan Roberts.

4

And on this podcast, I break down.

5

Health topics from a holistic

and simplified perspective.

6

So you can walk away from all these

episodes with some tools in your belt

7

to apply them to your life and create

some change, hopefully for the better.

8

And on today's episode, we are going

to be covering the topic of mindful

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eating, because honestly, it's not

just about what you're eating, but

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it's also how you're eating it.

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And this is not to add more to the plate

of being healthy, because I know that can

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sometimes be a little bit overwhelming.

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In fact, a lot of these mindful eating

practices are represented in a lot of the.

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I would say traditional norms

of eating food, like sitting

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around a table with people.

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Uh, is one of those things, but also.

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Understanding that we should be.

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Not driving around in the car at 70

miles an hour and trying to shovel

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down some food at the same time.

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And you know, maybe it's taking

a moment to sit down with

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friends, family, and loved ones.

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And also maybe even taking a few deep

breaths or having a prayer before a

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meal and the benefit that that can

actually have for your body, regardless

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of the type of food that you are eating.

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And no, that is not a passage S

E whatever kind of food you want.

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But nonetheless, there is still a really

interesting topic that we're going to

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cover called the rabbit effect, and it

really speaks largely to the power of.

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Pretty much the intention that you

put behind the food, as well as to

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yourself and those around you and the

role that that can play in our health.

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So first off, let's just kick it

off with what mindful eating is.

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I mean, it's pretty, self-explanatory, it

is literally kind of what it sounds like.

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It's just, you know, Maybe being present

with your food, maybe taking a moment

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to sit down and really enjoy your food

while paying full attention to it as well.

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You could pay attention

to the way that it smells.

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So the way that it tastes, the way that it

looks, uh, feels all of that good stuff.

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And maybe even envisioning it nourishing

your body as you're consuming it.

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So, those could all be kind of a way

of thinking of mindful eating, eating,

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but at the end of the day, you really

just want to be present with your food.

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And that can literally start from the

moment you start preparing your food.

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All the way to the moment where you

are finished eating and officially

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just in full on digestion mode.

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Now mindful eating.

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Why is this important?

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Well, it's important because we

live our lives in a go, go, go

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kind of fashion most of the time.

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Um, you know, well, for those of us who

have, uh, very busy jobs, or maybe you

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have kids as well, or maybe you have

both a job and kids, and on top of that,

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maybe you have even more things going on.

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Uh, so obviously it goes without saying

we live very, very busy lives and it

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feels like there's just not enough

time in the day and don't get me wrong.

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I am guilty of this as well.

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I don't do it often, but.

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Um, you know, eating in the car is

something that a lot of people do.

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I'm sure if you commute to work,

you can see many people eating.

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I don't know a burrito or sandwich

or something on their way to work.

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It's a very common thing because

we just don't have enough time.

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In our mornings to fit in that meal.

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But by doing that.

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You are.

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Eating in essentially the wrong state.

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And what I mean by that is we have

this connection between the mind and

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the body and of course the entire

body and the mind and everything,

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it's all interconnected to a degree.

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Um, and you know, what affects

one area of the body or the mind

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can affect another and vice versa.

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But when it comes to our nervous system,

you pretty much have for the most part,

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these two states in which you exist,

which is the parasympathetic nervous

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system and the sympathetic nervous system.

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So if you're in a car and sitting

in traffic and you're angry at the

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person that just cut you off, it's

very likely you are in the sympathetic

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nervous system state, which I like

to think of it as the gas pedal.

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Right?

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It's the go, go, go.

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It's the action.

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It's the, you know, get up

and do things kind of stay.

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Um, you know, maybe it's kind

of associated with things like

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cortisol, for example, and it's

not to demonize this state at all.

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This state is very, very necessary.

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For us to accomplish great things, right.

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It gives us drive and it literally allows

us to respond to outside external events.

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But if you're living in

that state, All the time.

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It can become very taxing on the body.

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Now on the other side of that.

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The yin to the yang here.

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Is our parasympathetic nervous system.

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Now the parasympathetic nervous system

is literally pretty much the opposite.

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It is the brake pedal of the car.

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So it is the rest and the relax

and more importantly, It is the

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digest state of our nervous system.

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So when we're in this

state, we are fully relaxed.

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We are calm, probably have lower blood

pressure levels, um, you know, just

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in a very calm and relaxed state.

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And when we're in this state,

we are also primed to do

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certain things like digest food.

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So it is very important that when

we consume our meals, we want to be.

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In this state, the parasympathetic

nervous system state to digest our food.

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Uh, however, we, like I just

mentioned earlier, tend to eat in

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the opposite state, which is the

sympathetic nervous system state.

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And that is a state that is

not primed for eating food.

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It is primed for responding

to external events.

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It is, you know, meant to keep us alive

and to, you know, help us to run faster

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or think more effectively and do all

these different things that, um, are

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demanded of us throughout our day.

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But once again, it is just not the state.

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We want to be in for

one word digesting food.

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So when it comes to mindful eating,

we really want to be mindful.

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Of the state that we're in

when we start consuming food.

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So for example, If you.

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If you think that the mind and

the body aren't connected, for

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example, Just take a moment here.

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And you can think of.

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In event that happened today

or earlier this week, or at any

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moment in your life, really?

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And if it was something that, where a

person wronged you, someone did something

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very mean to you and, you know, it

was just something that really hurt.

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Did not feel good when

the person did that.

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If you sit and think of that long enough,

and I mean, truly play out that moment

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in your head, you can actually start

to get into the state where you almost

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feel like you're back in that moment.

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You know, you can get angry, you

can feel the blood pressure rise.

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You can just really feel like

you're reliving that experience.

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Well, if you also do the opposite of

that, which is maybe take some deep

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breaths and just really relax, try

to clear your mind, maybe meditate.

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The opposite is going to happen.

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You're going to enter into a

more calm and relaxed state.

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The parasympathetic state.

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And therefore we can really help

to control the state that we are in

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when we are about to consume food.

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So, for example, if you were

driving in your car, it's probably

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just best not to eat food.

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And I know that's really a

bummer, especially for people

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who do have a long commute time.

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Um, I would just highly recommend

trying to fit in a meal either before

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or after, uh, the driving process.

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It's gonna just overall be a better, uh,

process and experience for your body.

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To not consume food

while you're on the road.

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Um, just because typically it's hard

to not be in the sympathetic state

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when you are driving in your car.

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So we really want to make sure that when

we have a meal, whether it's breakfast,

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lunch, or dinner or whatever, You really

want to enter that meal with a lot of

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intention and mindfulness, if possible.

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So this could look like, for

example, Taking a moment to sit

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down before you eat your meal.

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And literally just say a prayer

or give thanks could be, you know,

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whatever form you want it to take.

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It doesn't have to be

religious of any kind.

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Uh, but just taking a moment to really

pay some respect to the food and find

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some gratitude for the fact that you even

have some food to eat and just take a

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moment to really tap in with your body.

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And also take a couple deep breaths.

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You can do a few different

styles of breathing.

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You could.

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I mean, at the most basic level, you could

just take deep, slow breaths in and out.

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That's one way of doing it.

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Um, there's also the, I think it's called

the physiological side, which is where

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you take a deep inhale through the nose.

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And then right at the top, you

hold for a second and then you.

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Inhale just a little bit more.

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So really packing the lungs

with as much air as possible

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and then slowly and controlled.

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You want to blow out of your mouth.

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Like you're blowing through a

straw and do it very, very slowly.

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That would be your XL.

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And if you do just a few breaths like

that, you're really going to activate

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your parasympathetic nervous system and

get into a rest digest and relax state.

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So that's one thing you can first

off do before you even start to

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consume your food to help get

into this mindful eating practice.

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Another thing you can do is you can

share a meal with some good company.

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So if you are with a loved one or a

friend or a family member or something

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like that, You can always have a meal

with them and usually being around.

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Enjoyable people with good food is

just one of life's great experiences

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and treasures, honestly, in my

opinion, um, it's a great opportunity

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to share some quality time with

people as well as some good food.

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And on that note, it does seem

that the people and the setting

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in which we're in, when we're

consuming our food does play a role.

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So there was actually this

thing called the rabbit effect.

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Now I wasn't able to

actually find the study.

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I found the abstract of the study,

um, which is still interesting

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to read, but nonetheless, there

was a doctor out of New Zealand.

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I believe his name was Dr.

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Robert Nerem if I'm saying that right.

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And E R E M and back in the 1970s.

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Uh, they were running a study on

rabbits where they wanted to see the

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correlation between a really high-fat

diet over several months, and then

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its correlation to heart disease.

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Well, sure enough, they

ran the tests or the study.

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And they found with pretty much

every single one of the rabbits, what

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they predicted to be true was true.

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The rabbits had higher levels of

cholesterol, blood pressure, heart

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rates, all the, all the shebang.

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And the weird thing was that there was

a group of rabbits that did not show

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these higher levels of cholesterol

and blood pressure and all that.

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They actually had up to 60%, fewer fat

deposits yet they were eating the exact

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same food as all of the other rabbits.

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Now, they were really intrigued

as to why this was happening.

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So they asked the person who was

handling the rabbits and when they

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were feeding the rabbits, their food,

and the person was saying that when

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they would feed the rabbits, the one

thing that they were doing differently

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was that they were actually petting

the rabbits and speaking kindly to

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the rabbits as they were feeding them.

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And before they were feeding them,

So that they were putting the rabbits

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into a calm and relaxed state before

they were consuming their food.

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They, I guess, ended up running

some more studies on this and yeah.

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Hence comes out the term, the

rabbit effect and there's even

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a book that's written on it.

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Um, I have not read the book.

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You can find it online.

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I think it was written in like 2019.

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Um, but nonetheless, this

really speaks to the fact that.

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The state that we are in and the.

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Company that we are surrounded by

really plays a huge role in the

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food that we're consuming and our

health, because these rabbits were

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literally eating the exact same diet.

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The only difference was they

were getting love and affection

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and care given to them before.

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And I believe during a while

they were eating their food.

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So the same.

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Likely holds true for us.

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I believe that it does hold

true for us personally.

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Um, and you know, another thing too,

is if you've ever had a meal where

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right before you were about to eat,

there was a fight that broke out.

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Or maybe you were in an argument with

someone, maybe a family member or

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your partner, whatever it might be.

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When that food is on your table

and you're, you know, in the middle

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of an argument, Do you feel like

eating food at that moment in time?

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No, the answer is absolutely

a hundred percent.

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No, you actually feel almost like you

have a not kind of in the upper portion

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of your stomach, maybe even in your

throat, like consuming food is kind of

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like the last thing you actually want

to be doing at that moment in time.

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And it's just because your body is not

in a state where it feels comfortable

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and relaxed to consume that food.

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It's, it's not in the

proper state to be doing so.

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So it's once again, just

another example of how.

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If we are not in the correct state, the

parasympathetic nervous system state.

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To digest food.

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It's just not going to be

the most beneficial for us

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because our body is not in a.

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Time and place where it's going to

be best able to digest and assimilate

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all of the food that we're consuming.

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That's not to say once again

that you can't eat in a

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sympathetic nervous system state.

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Right?

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Of course you can, but it's probably

not going to be best for your body.

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Now, another thing about this is.

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When you eat food in a.

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You know, very uptight state, as opposed

to when you're in a very relaxed state.

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For me personally, I noticed

that my food sits better with me.

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I feel more comfortable.

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I'm able to really pay attention to the

food that I'm eating and not overeat,

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which is a really big one as well.

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Uh, because I'm able to really follow

that 80% full rule, which, um, you know,

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a lot of cultures, like, for example,

the blue zone in what is it, Okinawa?

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Um, I believe they do this as

well, where they say to themselves

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before every single meal, they say.

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Only till 80% full.

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And it literally is just a reminder

that they are going to stop eating when

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they're 80% full, because you do not

want to overeat and feel all lethargic.

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Um, it's just overall much more beneficial

for you to stop when you're 80% full.

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Alrighty y'all, back to the show.

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So.

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All of this leads me down to some

tips and tricks that you can do when

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you are trying to do mindful eating.

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Um, I think I've included a couple

pitfalls to watch out for as well.

291

Uh, but mainly when we're

looking at mindful eating.

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You want to really start becoming

mindful before you even sit

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down to consume your food.

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You want to, maybe even when you're

preparing the food, actually.

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Take a moment to really be in

tune with the food and, and have a

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little bit of thanks for the food.

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And you know, if you're preparing food

for other people, Maybe you're also

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preparing that food with love, right?

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Like as cheesy as that sounds

truthfully preparing it with love.

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Uh, for the people that you love

and enjoy spending time with, right?

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Because.

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Cooking for someone is a form of showing

your love for another person, right?

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Is it is truly an, uh, an act of

service and, you know, sharing,

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uh, what would have been, you know,

hunting and gathering with loved

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ones and the people that you share

your in a time within your community.

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So, It's very important for us to, if

we are preparing food for others, to be

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mindful and try to put a little bit of

love in that food when we're cooking it.

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And we also want to maybe set a schedule

around our meals if possible, which once

309

again, this is a very classic, traditional

kind of thing where, um, you know,

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we have breakfast, lunch, and dinner.

311

Uh, but maybe you do

create some very specific.

312

Uh, times throughout your day, where it

is meant for you to be eating because

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as you start to create that habit,

it's going to be easier for your body

314

to recognize that, Hey, this is the

time in which I typically consume food.

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And maybe your body will naturally

kind of get into that state of, you

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know, rest and relax and digest.

317

So trying to create a little bit of

a schedule around it can be good.

318

Um, eat, sitting down, not

standing up and hopefully without

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distractions around as well.

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Um, of course there's many people

myself included from time to time.

321

Who do eat with distractions around,

hence the TV or your phone or your

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laptop or whatever it might be.

323

Um, we really want to try to limit

those times, um, where we are sitting

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down in front of the TV consuming food,

uh, the occasional time here and there

325

is not going to be the worst thing,

but we kind of want to make sure that

326

that's not like the every single time,

the a hundred percent, every single

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day sitting down in front of the TV.

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We want to maybe sit down with a

partner and a friend or a family

329

member, or even if you're by yourself,

you can just sit down at the table

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by yourself and just really be

present with the food and enjoy it.

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Uh, because after all it's nourishment for

your body, it's going to become your body.

332

So why not take a moment to

just really appreciate it?

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And on top of that, we also

want to work on portion control.

334

So one thing with mindful eating

is being mindful of the messages

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that your body is sending to you.

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So.

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As you start to get full, your body will

start to let you know that you are getting

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full and we can simply listen to it, or

we can ignore it and just eat as fast

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as we can and fill our bellies up as.

340

Full as we possibly

can, until we feel sick.

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Uh, but that's definitely

not going to be the best.

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Practiced for a mindful eating.

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So what I like to do is I like to prepare

a plate that is a good size plate,

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but it doesn't have to be overly done.

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And sit down, eat that food, enjoy it.

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But then take a moment

between getting seconds.

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So take maybe 10 or 15 minutes.

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It doesn't have to be a super long time.

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And just take a moment to

sit down with that food.

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Let it kind of start digesting.

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And after that 10 to 15 minutes,

if I'm still super hungry, Then,

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okay, I'll go back and I'll serve

a little extra food, um, and enjoy

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that, you know, next portion of food.

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But nine times out of 10, after

that 10 to 15 minutes, I am

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super satisfied with my meal.

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I feel nice and content

not overly stuffed.

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And so it's a perfect practice to just

prepare a plate of food and then leave

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some time in between getting seconds.

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If you get seconds at all.

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Uh, that way you can really help

to work on the portion control

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and to listen to your body.

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Right?

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It's a good practice to have that little

10 to 15 minutes after our meal to tune

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in with our body and really see if we are

truly still hungry or if we're satisfied.

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And if the meal is sitting really

nice with our body, We also want to,

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once again, listen to the 80% rule.

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So.

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While you are eating.

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If your plate is super packed and you

overdid it, um, then maybe take it slow.

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And if you're filling yourself,

Already getting full before you finish

371

your plate, then be mindful of that.

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And don't be afraid to stop eating.

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You don't have to finish

your entire plate.

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That's an issue that I have.

375

Growing up, it was like, you always

had to finish the whole plate.

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Um, it's okay.

377

You're a grown adult.

378

You can have leftovers for later, so

you don't have to finish your entire

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plate if you're already getting full.

380

And then also taking some

deep breaths before your meal.

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This can be one of the best

practices to get yourself into

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that parasympathetic state.

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Before consuming some food that way

you're priming your body to be in

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the correct state for digesting food.

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Now you can also do things

like a gratitude practice.

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You could do prayer.

387

There's, you know, multiple different

practices that you can, you can use,

388

uh, to get your body into that state.

389

And then another big one, which.

390

I definitely have gotten

better at over the years, but.

391

I was younger.

392

I used to just practically inhale

my food, which is not a good idea.

393

You really do want to

chew your food thoroughly.

394

And by doing this.

395

I don't remember the exact numbers

nor do I remember where this

396

study was done and all that.

397

But they were saying that people

who simply chewed their food

398

better, even though it was the

exact same food as everyone else.

399

They had less bloating just by

chewing their food more thoroughly.

400

So take time, chew your food.

401

It's not a race.

402

You know, take a moment to enjoy it.

403

That's all a practice of

the mindful eating, right?

404

It is being very present with the food.

405

And then last but not least let us

not eat food when we are in a hurry

406

or in a bad mood or any of those.

407

Different things that are going

to trigger our sympathetic nervous

408

system and get us into a, um, you

know, survival instinct mode, right?

409

Like we do not want to be

consuming food in that state.

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And last but not least.

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Let's also try to put some love and care

into the food that we are preparing both

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for ourselves and for the people who

might be consuming the food with us.

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So, those are going to be some of the

practices you can use for mindful eating.

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And like I said, I don't

want to make this a.

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You know, additional thing that you

have to worry about when you're already

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trying to eat, uh, you know, healthy food

on top of that, of course, we want to

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really prioritize just eating whole foods

and doing our best with that first off.

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Um, you know, if it's.

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The option of eating KFC or eating a

whole food meal, but you have to eat

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it in a hurry or something like that.

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Of course, I would much rather

you have the whole foods as

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opposed to the KFC for sure.

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But I think it's really

does go, uh, or sorry.

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It's really worth mentioning.

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That taking some time to be present with

our food is going to go a long way and

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it can have some really profound effects.

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Even if we are maybe consuming, not

the best food possible, uh, you know,

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it's like, I always say, if you're

going to consume some not super

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healthy food, maybe even some alcohol,

at least do it in good company.

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Right.

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Let's at least foster our

relationships with our friends, family

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loved ones, all that good stuff.

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Um, so that we are, you know, maybe

enjoying some of the foods that we

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know, we probably shouldn't be eating

all the time, but having it on the

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occasion, especially in good company

is, you know, Probably something

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you can give yourself a pass on.

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I definitely give myself a pass on it.

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If I know that I'm going to be

spending time with good company,

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I will go ahead and consume food

that I typically do not consume.

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And it's usually just a awesome

time because sharing a meal with

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good people is like I said, it's

one of life's true pleasures.

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And so.

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You know, we don't have to get

too strict on ourselves when it

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comes to those kinds of things.

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But a lot of these are very intuitive.

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Um, you know, we already have some

traditional social norms around these

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things, like, um, eating at a table

with friends or family and loved ones.

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Um, taking a moment to appreciate

our food, whether that is

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prayer or something different.

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Um, You know, really taking a

moment to allow our food, to digest,

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trying to be in a good state.

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Um, not in a hurry, not in a rush,

not angry, not in a bad mood.

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These are very common practices as is, but

I think since we live such a crazy, hectic

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lifestyle, most of the time it's really

worth mentioning the power of mindful

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eating and really just putting some, um,

attention, gratitude and appreciation

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into the food and the people around.

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Around us, uh, when we're

consuming our meals.

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So that's going to do it for today.

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Y'all this was mindful eating

and its benefits for our health.

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Uh, don't stress out.

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A lot of trying to do

all the perfect things.

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Every single time to be healthy.

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Um, remember these are just

little tools for your tool belt

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to apply as best as you can.

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And, um, you know, definitely

don't stress out on these things.

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If you're not able to always eat

in a relaxed and calm, stay in,

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you know, take some time to prepare

the food and all that good stuff.

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That's okay.

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Just make sure that you are trying

your best every single time.

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And, uh, that's going to go a long ways.

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So anyways, y'all I hope

you enjoy today's episode.

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I really appreciate you all as

always for tuning in on this episode.

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It's such a pleasure to have

every single one of you listening.

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And if you haven't already, of course,

go ahead and hit that subscribe button.

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It's going to make sure you

don't miss any of these episodes.

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If you haven't already left a review,

please go ahead and do so you can

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do it on Spotify and apple podcast.

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Love to see those.

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And it also helps too.

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Uh, spread the message of this show.

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So I really appreciate that it's a free

option for you to support this show.

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And literally, it's going to take

you a couple seconds to a minute.

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So I really appreciate that.

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And aside from that, I hope you all

just have a beautiful rest of your

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week and hopefully everything has

just been going well in your lives.

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Um, you know, lean into the

discomfort, do the hard things become

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better every single day, 1%, all

the good stuff you guys know it.

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And, uh, thank you very much for tuning

into the show as always do everything with

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good intentions and connect your elements.

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I'll see y'all on the next episode.

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Next Wednesday, much love to

every single one of you and peace.