Healthy Eating, God's Way by Healthy by DesignSample

Pillar 4 - Mindful Eating

The "Weight Loss, God's Way" definition of mindful eating is the practice of paying attention to how the food we eat glorifies God. It is an awareness of how your food nourishes your body, soul, and spirit; an acknowledgment of God's role in the food we eat by giving Him thanks for it and a recognition that food is a gift from God.

If you've ever wolfed down a bag of Doritos or inhaled a pint of Haagen Daaz ice cream, then you know how easy it is to disconnect your mind from your body and spirit as you eat.

Today you're going to begin reconnecting, and it starts by getting present to some of the thoughts swirling around in your mind about food. You see, we've fallen for so many of the lies of the enemy that we often eat without connecting the dots, then we wonder why food continues to have its grip on us.

 Our spirits control our mind, which in turn, control our actions such as eating. So if your mind is focused on your flesh, your wants, your needs, your desires, your problems, then it will continue to struggle with making healthy food choices. But if your mind is focused on the spirit, you will find peace and freedom.

Here's some practical ways to do this:

1.  Eat slowly

Ever heard the expression, "speed kills"? This applies to the way you eat too. Eating too quickly leads to poor digestion. Instead of shoveling food in your mouth (I'm guilty of this,) practice putting your fork down in between bites. Chew your food as much as possible—actually count it and see how many bites you can take before it's all gone. Aim for 20-30 chews.

2.  Practice eating at a table

Do you eat while watching TV or standing around the kitchen island? Try making most meals (at least dinner) a special time for enjoyment and rest. Use nice dishes, drink out of a wine glass, and enjoy the entire dining experience.

3.  Give thanks

Give thanks to God for your food and for everyone involved in getting it to the table.

4.  Check in with your body

How does the food you're eating make you feel? Did it satisfy you? Did it make you feel gassy or bloated or tired? If a certain food triggers a reaction, make a note of it and eliminate it from your diet. Foods should energize you and make you feel good after eating them.

5.  Avoid eating while stressed, arguing, or upset

Eating under stress promotes poor digestion. The stress also triggers a cortisol response that leads to overeating—especially unhealthy foods.

6.  Pay attention to all the "food rules"

Stop trying all the crazy DIETS and see food as life, to be enjoyed within its limits. Forget all the legalism and make eating healthy wholesome foods your goal instead of obsessing about food rules. Remember the Pharisees (Matthew 15:11).

7.  Understand how much food you're eating

Mindful eating involves knowing about the quality and quantity of the food you're eating. Are you eating 1500 calories or 3,000 calories? Are you eating enough protein, calories, and fat at each meal? As you plan your meals, be mindful that you're giving your body the proper nutrition it needs.

8.  Know your triggers

We'll explore this in more depth in the coming lessons, but for now, be aware of your trigger foods and don't play around with them. If you know that bread will set you off, don't go there! The Bible teaches us to stay alert (1 Peter 5:8).

9.  Ask yourself powerful questions

Why am I eating this? Will I regret this tomorrow? Am I being the best version of myself? How will eating this make me feel? Challenge yourself by asking yourself questions that will make you think.

10.  Practice smiling while eating

Why? Because food is a gift from God. Every time you eat see it as a eucharist to Him. It will bring a smile to your face. It might seem hokey, but I challenge you to give it a try.

Action steps

Out of the 10 suggestions to practice mindful eating, select 2 or 3 of them that you will practice today.

Reflect

1.  If you gave yourself one point from every suggestion from 1-10 above, how would you rate your mindfulness?

2.  What adjustments will you incorporate into your life to help with mindful eating?

3.  What does 1 Peter 5:8 and Matthew 15:11 teach you about mindful eating?

Prayer

"Dear Lord, my mind is so full that I'm rarely mindful of what I'm eating. And when I am, it's because I'm usually feeling guilt or shame about eating something that I should not have. I so want to be free from the bondage of food! I don't want it taking up so much mental space in my mind. Teach me that food is not the enemy; change my relationship with food so I can see it as a gift from you. Help me to be mindful of what I put into my mouth and let me enjoy every morsel. I have your mind, Lord, and it brings me peace and joy. So I thank you that I don't have to be a prisoner of my own thoughts. When I eat, when I go to work, when I walk around, I give it all to you as worship. I keep my mind fixed on you because you are the author and perfecter of my faith. In your name, I pray, Amen!"