Quotes of the Month

"I've always argued that food and eating, collectively, is the greatest source of pleasure that you have over your lifetime."-John Mackey, founder of Whole Foods Market

The first step in the acquisition of wisdom is silence, the second listening, the third memory, the fourth practice, the fifth teaching others. Solomon Ibn Gabriol

Elbert Hubbard once said, "If you have health, you probably will be happy, and if you have health and happiness, you have all the wealth you need even if it is not all you want."

HEALTHITIZE
(verb) To make otherwise unhealthy food look healthy by fortifying it in some way, e.g., with vitamins and minerals.
Example: Diet Coke has healthitized normal Diet Coke by adding vitamins and minerals.

I have always struggled with this issue and still do. I know better than most the value and importance to bringing mindfulness to the meal, it remains a life practice. I am sure like many the habit of "inhaling" my meals started early in life. I remember grabbing and going in high school, as I was running for the bus. Then running to meetings and then running period as a working Mom. I find it almost humorous as a self- professed "foodie" spending countless hours pouring over recipes, studying restaurant menus for the best choices, hand selecting the highest quality food and then preparing healthy meals, only to consume them in a matter of minutes !!

I recall a trip to Italy in my 20's with a girlfriend we were on the top of the Island of Capri, breathing in the beautiful flower fragrances mixed with the garlic in the air as we dined at a hillside restaurant. The hill was twinkling with the lights of the early evening and we were hungry after our day exploring the town. We quickly made our menu selections , appetizers and entrees. I remember the appetizer or first plate coming after quite a long wait, we devoured it, then grew anxious as it seemed forever until our meal came. The waiters seemed to recognize the impatient American girls and tried to explain the way of the Italians. The meal was more than the consumption of food but a true savoring of the flavor the ingredients , and equally important the time spent enjoying ones company while dining. We learned a lesson about all the "indredients" to a wonderful meal that night!

We are moving fast and multi-tasking and often we eat like we live. If we are rushing from here to there and have more on our "life plate" than we have time for the art of eating falls to the wayside. I encourage my clients to start very simply with the art of "pause", simply pausing between the activities that proceeded our eating. If you are moving fast, take a few deep belly breaths prior to starting your meal to prepare your mind and body for the food you are about to consume. Bring you eyes to the plate and your nose as well, let all the senses drink in what is before you prior to involving your mouth.

While attending the Food as Medicine Conference Dr. Susan Lord led us through a mindful eating exercise with chocolate, yes chocolate. We all got handed a nicely wrapped small piece of chocolate. She asked us to close our eyes and slowly unwrap the paper, smell the chocolate and then place it in our mouth. She suggested we let it slowly dissolve in our mouth very slowly. She continued to offer more chocolate to the participants if they raised their hand for more, she alluded to the fact that the chocolate was endless in supply.

My experience was the small piece of dark chocolate (my favorite) became very sweet and almost overwhelming in my mouth. I actually did not want a second piece the flavor was almost too sweet for my taste after it lingered in my mouth with my digestive saliva. Most of us stopped after 1-3 pieces, a very few continued to raise their hand. It was interesting to hear the participant's comments on what this slowing down, mindful process did for them. Most shared a similar experience to me ,they were satisfied more quickly with less. I suggest you try this exercise yourself it is a simple and pleasurable way to understand mindfulness.

Actually there are many health benefits to slowing down the meal a few of which I will share with you here.

Benefits of Mindful Eating:

1) Digestion begins in the mouth, the very process of chewing releases important digestive enzymes in the saliva, which helps your body, break down and access the vital nutrients in the food you are eating. So in other words all those beautiful organic veggies with vitamins and minerals that nourish your body can be missed if we don't slow down and chew our food. 2) Chewing also brings out the sugar or sweetness or full flavor to your food. 3) By simply chewing our meals we are less likely to overeat, because we have a sensation of taste, flavor and satiety or fullness. 4) Risk for Bacterial Overgrowth: undigested food is ripe for bacterial overgrowth. 5) Avoiding Digestive Problems: Many of my clients come in with a variety of digestive woes bloated, gassy, exhausted while still craving more food. 6) Overeating; it is very common to overeat when we are not mindful to what we are eating.

I have included this article I found from the University of Maryland, The Office of Counseling online.

MINDFUL EATING: A TASTE OF MINDFULNESS
Try this exercise with any meal, part of a meal, or even one mouth-ful. You'll find there are many occasions for practicing mindful eating. The idea is to eat with awareness, focusing moment by moment on seeing the food, taking it in, chewing, tasting, and swallowing. It is easier to practice mindful eating if you eat in silence than if you con-verse with other people. However, even in a group you can eat mind-fully if you concentrate on doing so.

• First, look at what you are about to eat. What is it? How does it look? Where does it come from? How do you feel about putting this food into your body right now? How does your body feel anticipating eating in this moment?
• Tune in to your breathing as you look at the food, knowing you are about to take it into your mouth and body.
• Feel the food in your mouth. Chew slowly and focus your energy on the food's taste and texture. You might try chewing longer than you normally do to fully experience the process of chewing and tasting.
• Note any impulse you have to rush through this mouthful so that you can go on to the next. Let such impulses remind you that you already have food in your mouth, so you needn't go on to the next bite to have a complete experience of eating. Stay in the present moment with this mouthful rather than rushing on to the next one.
• Before swallowing, be aware of the intention to swallow. Then feel the actual process of swallowing so that you become more con-scious of this action as well.
• Approach each mouthful in the same way, Bring awareness to how much you are eating, how fast, how your body feels during and after the meal, and whether you are eating in reaction to various events in your life and to the feelings, especially anxiety or depres-sion, that may result from them.

Buddha's Delight with Tofu, Broccoli, and Water Chestnuts

Coconut- Crusted Tofu with Peach-Lemongrass Salsa

Green beans and Cherry Tomatoes

Organic Yellow Split Peas with Garlic and Basil

Poached Salmon in Creamy Picatta Sauce

Eat Mushrooms
Celebrate National Mushroom month with a fungi flavored meal. Nutrients in crimini, shitake and other types might help fend off disease. Find recipes at http://www.mushroomcouncil.com.