Mindful Eating: Wake Up From Your 'Food Coma

SIOUX FALLS (Aug. 1, 2008) - If you can put away a package of cookies while watching TV, or munch endlessly on whatever you pull out of the pantry without even tasting it, you may be in a "food coma."

"Mindless eating" is eating with little or no thought of hunger or even taste, said Mary Ellen Smith, LPC-MH, counselor with Avera Behavioral Health Outpatient Services.  "People are often unaware that they've just eaten, or how much. They stand in front of their pantry or refrigerator, not really feeling hungry but just looking for something to cure boredom or loneliness."

Instead of a way to satisfy hunger, food can become a means to relax at the end of a stressful day or get through a tough time - similar to the way people might misuse alcohol or drugs, Smith said.

It's true that starchy foods can have a sedating effect, or chocolate might give a short-term high by boosting blood sugar. But these effects aren't long lasting, leading to more trips to the kitchen.
 
"Food is just food. It's for nourishment, energy and brainpower. It's not a companion or an activity," Smith said.
 
"Mindful eating" is paying close attention to hunger sensations and food, and evaluating whether or not the food is a healthy choice, Smith said. To eat mindfully:

• Look at the food - its color and texture. How does the food sound as you're eating it? How does it feel in your mouth? How does it taste?
• Plan what you're going to eat ahead of time, or keep a journal of what you actually ate.
• Are you truly hungry? Rate your hunger on a scale of 1-10, 1 being famished, and 10 being stuffed to the point of feeling sick. The goal is to begin eating at around 4, and reign it back in at 6.
• It could be that you're thirsty, and a cold drink would satisfy your craving.
• If you're unsure if it's true hunger, wait and do something else. Take a short walk, call a friend, or read a chapter from a good book.
• Make eating an event, instead of eating on the go or grazing all day.
• Plan ahead when going to a buffet - what exactly will I put on my plate?
• Give yourself non-food rewards for meeting your goals: a new CD or book, the luxury of taking a nap, or a trip to the spa.

Because so many foods taste good and are enjoyable, it's natural to have a "mouth hunger." Decide what exactly that hunger is for - something sweet, or salty; cool, or crunchy. If a particular food is exactly what you really want, it's OK to treat yourself, Smith said. Depriving yourself will just tempt you to binge later. Keep portion size in mind. Would a bite-size candy bar satisfy you instead of an entire bar? "Share it with someone else," Smith suggested. "Don't eat in secret, like you're doing something wrong."

Accountability partners and role models can be helpful, Smith said. Choose someone who will challenge and encourage you, and beware of those who might unknowingly sabotage your efforts.

Mindful eating can be a key to feeling better emotionally and physically - with an added benefit of weight loss. "When we're conscious of our eating patterns, we're making healthy choices more often, which can lead to weight loss and weight stability," Smith said. "It's the entire package - you're exercising more, your attitude is better, you have more energy and brainpower, and you're no longer in a food coma."

The Avera McKennan Community Weight Loss Challenge web site offers helpful information and tips about healthy eating and weight loss.