Are you digesting your food perfectly? Probably not.
Even if you don’t suffer from digestive complaints (and this is honestly more rare than not these days), you can always amp up your digestion. Optimal digestion is SO important because it’s the process that gives us the energy and vitality to be rockstar humans.
If I asked you to point to where digestion starts, would you point to your stomach?
Would make sense, but in fact, digestion starts in our MOUTHES with the process of thorough chewing and the releasing of *enzymes in our saliva (*enzymes are complex proteins that begin the process of breaking down your food).
Unfortunately, most of us are eating in ways that really work against optimal digestion, and we’re suffering because of it. If you eat while rushed, stressed, upset, driving, walking, looking at your phone, computer or TV or simply as a quick means to not keel over and die, you’re wreaking havoc on your digestive system and probably not getting as many nutrients from the food you’re eating.
Enter: Mindful Eating
Mindful eating is simply eating with intention and attention; eating with the intention of caring for yourself and eating with the attention necessary for noticing and enjoying your food and its effects on your body .
In our food-abundant culture, eating is often mindless, rushed and joyless. Mindful eating is an ancient mindfulness practice with profound modern implications and applications for better nourishing our bodies.
5 Mindful Eating Practices to Help You Digest and Enjoy Your Food
- Start small.
Choose one meal or snack each day and commit to focusing on mindful eating at that time. Stop multitasking at meal times. It’s really difficult to focus on eating (and consequently digestion and nutrient assimilation) if you’re doing other things. Set aside time for eating without other entertainment.
- Only eat at a table.
Another way to minimize mindless munching is to get into the habit of only eating when you are sitting down and able to give the food your full attention. No more snacking on the run.
- Appreciate the appearance.
While we’ve all drooled over gorgeous food in magazines or online, sometimes we forget about the beauty of the food we are about to eat. Taking the time to notice sets the scene for mindful eating. Focus on each mouthful. Think about the flavour, texture and even the sound of the food in your mouth. Focus on how much you like or dislike these sensations.
This one is HUGE and made a big difference for me. While it can be overkill to go to the extreme of (recommended) 50 bites per mouthful, make sure you chew your food enough so that it is well broken down before you swallow. Set a number between 30 and 50 and try to get there with every bite. This exercise will at least be an eye-opener to show you how insufficiently you probably actually chew before swallowing already, and that you need to work on it.
Remember, digestion starts in your mouth and your stomach doesn’t have teeth!
Use cutlery and put it down between mouthfuls. It’s much easier to take smaller portions when using a knife and fork.
- Talk and share.
One of the joys of eating is sharing a meal with loved ones. It can be challenging to incorporate mindfulness in a social situation but not impossible. Turn the focus of the conversation onto the meal while you are actually eating. Share what you are experiencing in terms of flavours and textures, likes and dislikes. At first this may seem a little weird but trust me, you’ll soon find yourself having fun with it.
If you find yourself eating alone a lot for whatever reason, that’s cool too. Put on some nice music while you enjoy your meal instead of scrolling through Instagram or watching Netflix, so you’re still present and focused on your food.
- Digestion is very important and deserves far more attention than we give it.
- You can improve your digestion with simple daily practices.
- Try to sit down for meals.
- Avoid eating in a distracted state.
- Make an effort to CHEW way more than you are. Way more. You’ll thank me.
Love your food and your body!
She is here to preach what she practices and help you to prepare amazing whole food meals from scratch, grow your own organic food and optimize your lifestyle and environment to promote the most vibrant, glowing and energetic you.
Laura is currently based in Dundas, Ontario, Canada but works remotely with people from all over the world!
Latest posts by Laura Franklin, CNP, CFMHC (see all)
- IG: There is literally nothing like garden-to-table, organic vegetables 🙌🏼At this time in the season we’ve got a constant supply of sweet tomatoes, bell & hot peppers, zucchini, beans, onions, baby potatoes, kale, beets, Swiss chard, carrots and cucamelons (plus all the herbs) and are patiently awaiting the maturing of our Brussel’s sprouts, honeynut squash, celery, round 2 of Napa cabbage and more— celery is almost ready to harvest and I’ll be planting another round of broccoli, cauliflower, lettuce & pak choy seedlings in its place to head into Fall.I’ll also toss some spinach and arugula seeds in there somewhere, cuzzzz just like early spring, its about to be time for cold weather veggies to thrive!I must say, it’s amazing how much produce I’m able to harvest from seven 4×8’ raised beds and one 4×10’ community bed plot.❤️To be able to grow my food without the Toronto backyard wildlife (raccoons and squirrels mostly) constantly destroying everything, too, is SUCH a blessing!What’s your favorite vegetable to grow and eat? - August 24, 2019
- IG: 💩So I sent my poop off to Georgia last week…Via this— the GI-MAP.💩The GI-MAP is a diagnostic test that uses a sample of your poop to provide SO MUCH information about what’s going on in your gut.And that’s important, because—YOUR GUT HEALTH IS A HUGE FACTOR IN YOUR OVERALL HEALTH and is rooted in all sorts of ailments from anxiety & depression (mental health), to skin issues, to immune system function to obesity to diabetes to fatigue to thyroid disorders to chronic pain to… you name it, and your gut probably has something to do with it!💩Many of us actually have what we call “stealth infections” that often make us “mysteriously” unwell or seriously lower our quality of life or ability to perform at a high level. Most of the time, these are not detected by conventional medical tests from your doctor or a specialist 👎🏼.💩Back in 2017, after searching for answers as to why I was perpetually covered in painfully itchy eczema, couldn’t digest anything no matter how clean I ate, was chronically exhausted and depressed (plus more), I came across functional medicine and sent in my GI-MAP.💩The GI-MAP finally gave me the answers I searched years for. I, too, had stealth infections (bacterial and parasitic), imbalances in gut bacteria, high levels of inflammation in my gut, was highly reactive to gluten, and had a barely functioning immune system (there was more, but these are the big guys I remember).💩With this new information, @drnavazhabib devised a functional medicine plan to eradicate the nasties and address my imbalances and deficiencies.💩And within about 6 months, I was a completely new person in a body that was actually working 🙌🏼💩So now, as I send off my third GI-MAP test (now as an annual preventative healthcare regime), I reflect upon just how powerful functional medicine and this simple little test is, and why I went back to school to become involved in such a life-changing field🙌🏼💩If you, or anyone you know could use some help finding answers as to what’s holding back your health or preventing you from being the high performer you want to be, shoot me a message.Your poop tells it all😘• - August 20, 2019
- IG: I LOVE SUMMER! Had so much fun making this summer harvest salad for a friends’ bbq yesterday 🤩At its simplest, it’s a roasted rainbow beet salad with fresh sweet peaches, cherry tomatoes, burata cheese and a simple pesto drizzle….but I decided to take it up a notch and add a base of local beefsteak tomato slices, a handful of arugula, baby purple and green basil leaves and then nasturtium flowers, which are of course, edible and add a delightful peppery zing 🙌🏼I topped this off right before we ate with herb candied walnuts (walnuts candied in organic maple syrup with a pinch of holy basil/tulsi from the garden) and a simple pesto drizzle (fresh basil leaves, olive oil, fresh lemon juice and Him salt puréed in my Vitamix).I grew the beets, the basil, the cherry tomatoes, the tulsi and the flowers.It was a hit, as delicious as it was pretty, and something I’d definitely make again!How are you enjoying the locally harvested delights right now? - August 12, 2019