What the Heck Is Mindful Eating and Why Should I Bother?
Updated: Aug. 14, 2018Is this practice just another hippy-dippy craze, or is it a thoughtful way to approach food? I gave it a shot for two weeks, and here's what I discovered.
I’m not going to lie. When I first heard about mindful eating, my eye roll was big enough to burn a few hundred calories. After all, the last thing I needed was another kooky trend like consuming the proper greens to satisfy my spirit animal or gnawing on peach stones to improve my memory.
My attitude changed one morning while unconsciously scarfing down a cinnamon roll from the vending machine at work. Let that sink in for a moment: a cinnamon roll. From a vending machine. At work. Maybe it was time I looked into this thing called “mindful eating” after all. I decided to give it a shot for two weeks.
So, What Is Mindful Eating?
It’s pretty much what it sounds like: paying attention to what you’re eating, and eating it with great intent. Think of it as the “what, when, where and why” of your daily eating habits.
- What am I eating?
- When am I eating?
- Where am I eating?
- Why am I eating?
It’s not necessarily about eating healthy. Want to eat a dozen tacos? Go for it. You need to thoroughly invest in making that decision first, however. If you move forward with your choice, then relish the total experience of your tacopalooza.
Getting Started
Begin by turning off your autopilot and staying focused on the present. Then, follow these steps:
- Think about how hungry you really are. Is your body truly in need of food?
- If you’re eating because you need to, which foods would best help your body?
- Eat slowly and thoughtfully. Focus on the task at hand—eating.
- Savor the experience. Appreciate the many sensations your food delivers. Enjoy the textures as well as the flavors.
My Results
Jumping into the practice of mindful eating was easier than I thought. A self-described couch potato, I started by turning off the TV at dinnertime.
I also began planning meals, sometimes a few days in advance. I immersed myself in preparing the food, even if simply reheating leftovers. I started living in the moment and genuinely enjoying the meal in front of me.
Soon, I was thinking about the foods I ate. How had vending-machine pastries ever been an option? When I craved a cinnamon roll, I found the right one and delighted in every ooey-gooey bite. I even learned how to bake my own cinnamon rolls!
By the end of the second week, I was eating less and eating healthier. I began listening to my body and putting down my fork when I was satisfied. I even lost 5 pounds.
I also better understood why I ate when I wasn’t hungry. Often it stemmed from a need to walk away from what I was working on. I learned that taking a break didn’t necessarily require eating.
Great Lessons
I packed a lot into my two-week journey into mindful eating, but I have more to learn—and that’s okay! I’m looking forward to discovering more about myself and exploring all of the options when hunger hits.
Is mindful eating some New Age flavor of the day? Maybe. There are, however, eye-opening aspects of the practice that can contribute to your overall well-being. Give it a try. If a cinnamon-roll-loving couch potato like me can benefit from mindful eating, anyone can!
Overnight Maple Oatmeal
I tasted muesli on a trip to Switzerland, and when I came home, I made it my way. Keep things interesting (and avoid midmorning munchies) by adding different fruits and nuts every day. —Maddie Kirk, Springfield, Pennsylvania
Asparagus-Mushroom Frittata
My Sicilian Aunt Paulina inspired this fluffy frittata. I remember visiting her garden, picking fresh veggies and watching her cook. Her wild asparagus frittata was my favorite. —Cindy Esposito, Bloomfield, New Jersey
Hawaiian Breakfast Hash
Breakfast is our favorite meal, and we love a good variety of dishes. This hash brown recipe is full of flavor and possibilities. Top with some eggs or spinach for an extra twist! —Courtney Stultz, Weir, Kansas
Almond-Chai Granola
Whether you snack on it by the handful or eat it with milk or yogurt, you’ll be happy that you found this granola recipe. —Rachel Preus, Marshall, Michigan
Basil Vegetable Strata
I've been cooking this strata for years, and my family just can't get enough! Fresh basil gives the healthy brunch dish an added flavor boost. —Jean Ecos, Hartland, Wisconsin.
Sausage-Egg Burritos
My husband and I try to eat healthy, but finding new meals for breakfast is a challenge. By adding tomatoes, spinach and garlic to traditional eggs and egg whites, we can have a dish that is both light and satisfying.—Wendy G. Ball, Battle Creek, Michigan.
Rise and Shine Parfait
Start your day with a smile. This fruit, yogurt and granola parfait is so easy to make. If you like, use whatever favorite fresh fruits are in season and are looking best at the supermarket. —Diana Laskaris, Chicago, Illinois
Portobello Mushrooms Florentine
A fun and surprisingly hearty breakfast dish packed with flavor and richness. —Sara Morris, Laguna Beach, California
Buttermilk Buckwheat Pancakes
This buckwheat pancake recipe uses buckwheat flour instead of the wheat-based variety. The light and tender buckwheat pancakes offer a nutty flavor and hearty texture. —Taste of Home Test Kitchen
Calico Scrambled Eggs
When you're short on time and scrambling to get a meal on the table, this recipe is just what you need. There's a short ingredient list, cooking is kept to a minimum. and the green pepper and tomato makes it colorful. —Taste of Home Test Kitchen
Fruit-Filled French Toast Wraps
Here’s my go-to whenever we have brunch guests. If I have extra berries, I just make a fruit salad for later. —Dawn Jarvis, Breckenridge, Minnesota
Hash Brown Nests with Portobellos and Eggs
Hash browns make a fabulous crust for these individual egg quiches. They look fancy yet they're easy to make. They've been a hit at holiday brunches and other special occasions.—Kate Meyer, Brentwood, Tennessee
Brown Sugar & Banana Oatmeal
Oatmeal is a favorite breakfast food, quick, easy and filling. I came up with this version by using some of the same ingredients from my favorite breakfast smoothie. Add bran cereal for a heartier taste and more fiber. A brown sugar substitute and soy milk also blend in well. —Jessi Rizzi, Odenton, Maryland
Chorizo & Grits Breakfast Bowls
Growing up, I bonded with my dad over chorizo and eggs. My fresh approach combines them with grits and black beans for this chorizo breakfast bowl. Add a spoonful of pico de gallo for extra pop. —Jenn Tidwell, Fair Oaks, California
Raspberry Peach Puff Pancake
Here's a simple, satisfying treat that's perfect when you have company for brunch. It's elegant enough that you can even serve it for dessert at other meals.—Taste of Home Test Kitchen, Milwaukee, Wisconsin.
Italian Garden Frittata
I like to serve this pretty frittata with melon wedges for a delicious breakfast or brunch. —Sally Maloney, Dallas, Georgia
Overnight Cherry-Almond Oatmeal
Would you like breakfast ready for you when the sun comes up? If so, try my hot cereal. It's so simple—just place the ingredients in the slow cooker and turn it on before you go to bed. In the morning, enjoy a healthy, warm and satisfying dish. —Geraldine Saucier, Albuquerque, New Mexico
Baked Peach Pancake
This dish makes for a dramatic presentation. I usually take it right from the oven to the table, fill it with peaches and sour cream and serve it with bacon or ham. Whenever I go home, my mom (the best cook I know) asks me to make this. —Nancy Wilkinson, Princeton, New Jersey
Spinach Potato Pie
When we have brunch with relatives, I like to make this crustless quiche with hash browns and spinach. We think it's a great addition to our menu. —Deanna Phillips, Ferndale, Washington
Apple-Sage Sausage Patties
Apple and sausage naturally go together. Add sage, and you’ve got some standout patties. They’re freezer friendly, so I make them ahead and grab when needed. —Scarlett Elrod, Newnan, Georgia
Apple-Cranberry Grains
These delicious slow-cooker grains are perfect. I set my slow cooker to start automatically overnight and a hearty breakfast is ready in the morning, making this quick and healthy recipe a favorite in my home. —Sherisse Dawe, Black Diamond, Alberta, Canada
Mini Ham & Cheese Quiches
We bake mini quiches for breakfast or brunch with ham and cheddar in muffin pans. Salad croutons replace the need for a crust. —Lois Enger, Colorado Springs, Colorado
Raisin Nut Oatmeal
There’s no better feeling than waking up to a hot, ready-to-eat breakfast. The oats, fruit and spices in this homey meal cook together while you sleep! —Valerie Sauber, Adelanto, California
Colorful Broccoli Cheddar Casserole
When we have houseguests, we make broccoli and cheese strata the night before so in the morning we can relax and visit while it bubbles in the oven. —Gale Lalmond, Deering, New Hampshire
Black Bean & White Cheddar Frittata
This is one of my favorite comfort foods for breakfast or even a quick dinner. I like to make it with lime salsa. But if you're looking for something with more kick, use hot salsa or add some chipotle pepper. —Aysha Schurman, Ammon, Idaho
Feta Scrambled Egg Wraps
My daughter jokes that I am so predictable when it comes to dining out. I always order chicken souvlaki. So I thought, why not incorporate my favorite Greek dish into a breakfast wrap? It's healthy, tasty and easy to make.—Mary Jo Kempf, West Seneca, New York
Peanut Butter Oatmeal
My son and I eat this peanut butter oatmeal recipe every day for breakfast. It's a hearty, healthy way to jump start our morning. — Elisabeth Reitenbach, Terryville, Connecticut
Microwave Egg Sandwich
If you're looking for a grab-and-go breakfast for busy days, this high-protein sandwich is low in fat and keeps me full all morning. Plus, it's only about 200 calories! —Brenda Otto, Reedsburg, Wisconsin
Makeover Biscuits & Gravy
We lightened up biscuits and gravy to curb our guilt for eating them the day after having pancakes. Here’s a terrific homemade recipe for brunch guests. —Ian Cliffe, Milwaukee, Wisconsin
Scrambled Egg Hash Brown Cups
They may look like muffins, but these cuties pack my favorite breakfast all-stars like eggs, hash browns and bacon. Grab one and get munching. —Talon DiMare, Bullhead City, Arizona
Frittata Florentine
My family is all about brunchy meals like this gorgeous Italian omelet. Lucky for us, it’s loaded with ingredients we tend to have at the ready. —Jenny Flake, Newport Beach, California
Buttermilk Pumpkin Waffles
My girlfriend loves pumpkin, so I enjoy making these for her on cool Sunday mornings. —Charles Insler, Silver Spring, Maryland
Banana Oatmeal Pancakes
These pancakes have less sodium per serving than other pancakes made from mixes. Decrease sodium even further by stretching the mix with banana, oats and walnuts. In our house we just sprinkle these with a little confectioners' sugar, because the fruit is so sweet you don't need syrup. — Patricia Swart, Galloway , New Jersey
Shakshuka
Shakshuka is a dish of poached eggs with tomatoes, onion and cumin. I learned about it while traveling, and it's been my favorite way to eat eggs since. —Ezra Weeks, Calgary, Alberta
Southwest Breakfast Wraps
I always thought eating healthy wouldn't be as enjoyable as eating whatever I wanted. This recipe proved me wrong; healthy ingredients taste wonderful and are just as mouthwatering without the extra calories. —Nicole Hackley, Culbertson, Montana
Carrot Cake Oatmeal
This warm breakfast cereal made in the slow cooker is a great way to get your veggies in the morning and keep a healthy diet! For extra crunch, I garnish individual servings with ground walnuts or pecans.—Debbie Kain, Colorado Springs, Colorado
Southwest Tortilla Scramble
Here’s my version of a deconstructed breakfast burrito that’s actually good for you. Go for hefty corn tortillas in this recipe. Flour ones can get lost in the scramble. —Christine Schenher, Exeter, California
Morning Glory Pancakes
These pancakes were inspired by the popular Morning Glory muffins. They are fluffy and delectable without all the oil, but they have the same carrot, fruit and nut flavors.— Kurt Wait, Redwood City, California
Southwest Hash with Adobo-Lime Crema
Adobo sauce adds so much extra flavor that you won't even miss the smaller amounts of butter and egg yolks in this smoky hash. Here's a tip: Add a splash of white vinegar to the poaching water right before you drop in the eggs. It helps keep them from separating as they cook. —Brooke Keller, Lexington, Kentucky
Hawaiian Breakfast Pizza
Tropical and flavorful, this pizza puts a fun spin on breakfast for dinner. Kids love layering on the toppings, and it's a great way to use leftover ham. —Holly Ciani, Taberg, New York
