Mindfulness of Food, or Food of Mindfulness?

This is blog 1 of 3 on the topic of mindfulness and food. I think that shopping is actually a really important part of our relationship with food, so that is the topic of the first blog. Following that, I will share how mindfulness in preparing food has fostered an attitude of gratitude in my family. The last blog on this topic will explore how eating with mindfulness can improve a person’s relationship to food – and potentially lead to a crossover effect in other areas of life.

Why is mindfulness with food so important?

Our body is constantly in the process of utilizing nutrients and minerals that it gets from food. Cells are engaged in an ongoing process of absorption, building, maintenance, trash-removal, and at some point, programmed cell death. This natural process can be interrupted when components of our diet are missing or in excess, resulting in a state of unbalance – or poor health. This is why mindful consumption of food and drinks is so important.

A wholesome diet helps our bodies and brains functional at their best

I’ve found that applying a practice of mindfulness to one area of my life has impacted many other areas of my life. For example, decades ago I began being more mindful in my relationship with my husband. I made a concerted effort to be compassionate and love him as he is. Dang was that hard! No, not because he was unlovable (I know that’s what you were thinking!), but because this was a mindset I was unaccustomed to and it forced me to confront some pretty selfish aspects of my personality  that were essential acting as the source code, writing the program of my beliefs and behaviors.  Ultimately, the rewards (the improved quality of our relationship) inspired me so much that I started to apply some of the same principles in other parts of my life. This has been rewarding and definitely lightening the heaviness of the business of life (it has been most difficult in parenting. My little monkeys really know how to test me!). I believe that mindfulness toward food is one path that can be really rewarding for most people and can help cultivate mindfulness in other aspects of a person’s life. It’s contagious.

Shopping mindfully – isn’t that an oxymoron?

For most of us, when we were just little tykes, food was one area where we could assert independence and personal power – much to the chagrin of our parents. Over time, this kind of power play can lead to the adoption of lifelong unhealthy habits related to food and eating (notice that I said can – because power is complex, psychologically speaking, and there is a wide range of factors that can influence its rise and demise). While I’m all for helping kids to establish a sense of independence, sometimes food as a tool can backfire. In my fantasy world, we would all have the wherewithal to recognize how we, and others, use food as a power tool as well as the ability to transform unhealthy behaviors to healthy behaviors. But I know - reality bites. Nevertheless, I am an optimist – I refuse to let go of my fantasy world.

Let’s be frank. While it’s practically impossible to approach food and eating without bumping up against some power issues here and there, we can increase our knowledge about foods that we choose to eat and how they impact our bodies and minds. And that’s empowering and liberating!

There are some really practical considerations when you are making an effort to be mindful about your relationship to food. The process of shopping is our first foray into mindfulness with food and one of the most important considerations. Now I love a good process. To me process is what is needed to achieve any goal (whether that goal is to obtain a possession or to let go and be in the moment). A process begins with a single step, followed by another step, and another. If it wasn’t for these small steps, I would feel OVERWHELMED! This is why I love processes. They allow me to take one step at a time and recognize my progress! Even tiny progressions feel good (can you say “dopamine rush”? Yep, that’s what’s happening in your brain when you give yourself positive feedback for an accomplishment!).

Since we all have processes that differ a bit from each other, I don’t want to be a taskmaster with a list of do’s and don’ts. It’s important that you find a process that works for you and that keeps you focused on a state of mindfulness, whether you are planning, shopping, preparing foods, or eating. But planning ahead is probably the most critical component, because if we start there, the other components will have a greater tendency to fall in line. If we prepare well, we’re more likely to have the result we want to have. So, instead of trying to be an expert on what you should do, I will share with you the process for planning and shopping that works for me.

In my household, we keep an ongoing list on the fridge. This is for people to track what they’ve used up that needs to be replaced (or will soon). I think most people use this method. Granted, if I relied solely on this, we’d starve. Our list only moderately meets the purpose for which it was intended. Usually cheese, milk, spices and coffee make the list regularly. Most other things just don’t make it on the list. Yeah… I’m not naming names (*cough, cough* teenagers).

Besides the ongoing list, I have this magical tool that I call the umbrella list. I know, such a clever name, right? This is a list of all of the goods that I buy on a regular basis. As you might expect, I have it categorized according to food group for ease of shopping. I run through the list before I leave to go shopping to make sure I am stocked up on essentials, checking the fridge and pantry to confirm (I have anxiety about over-shopping as I’m on a tight budget, and I cringe at throwing away food that’s gone bad – even if it is going out to compost pile). This list really helps me stay organized and keeps me focused when I’m in the store.

My "umbrella list". Useful even when its not raining.

Some of my stalwart (wow, where did that word come form?) shopping tips:

• I make sure I eat before I shop. Admittedly, I have stopped for a muffin or bagel at the coffee shop under less than ideal circumstances. But it’s better to spend the $1.75  up front than $10 in extra groceries (usually the high-fat, high-carb variety) because I was shopping with my stomach instead of my head!
• I don’t shop with children. 'Nuff said. Even stubborn teenagers can try to bribe you - or heaven forbid, use some form of incomprehensible social logic - to con you into buying junk food!
• I often allow myself to buy one or two things that are not on my list (usually Druid Circles from Trader Joe’s - a little bit of heaven, I tell you), but I limit how much extra I am allowed to spend. I am usually very strict with myself, like a parent is with a child. Hey – whatever works, right?
• I only use coupons for items I buy regularly. This is because coupons in the weekly mailer are often for foods that are not healthy (i.e. quick foods that have too much, fat, sugar, and/or salt) or for personal products that contain a lot of toxins. These items are almost never on my shopping list. It may sound a little boring, but my list is close to the same each week (with some variation, like seasonal produce, so that I don’t fall into a culinary rut). The creativity come in the preparation.
• Shopping can be stressful these days as a result of so much media attention on the dangers of pesticides and GMO foods. The process of genetically modifying foods was initially to increase things like bug and mildew resistance, but now most are genetically modified so that foods can withstand frequent pesticide showers. Where, oh where did we go wrong?! As a consequence, I have written down the produce Dirty Dozen (pesticide laden) and Clean 15 (naturally pest resistant or less pesticide use) on a notecard that makes itself very useful during shopping expeditions. I update this list every year because agricultural practices are always changing. This list helps me choose healthier alternatives that have fewer toxins when I can’t afford organic options. 

The Clean 15 and Dirty Dozen.

• I read labels. After some time when I really started to shop conscientiously, I memorized which foods have the least harmful ingredients and I now can beeline it through a store like nobody's business. If a product has any of the following, I avoid it like the plague: nitrates and nitrites, dough conditioners (like bromine) that make bread fluffy, foods in metal cans which have a BPA lining (especially acidic foods that leach the toxins), artificially sweetened products, high fructose corn syrup, palm oil, carrageenan, and trans fats (which are found in foods with partially hydrogenated oils). I am always learning more and always checking labels on new products. It’s just what you have to do in today’s world. Oh, you've probably already imagined me blissfully pushing my card down the isle, smiling and laughing will all the people I meet. Sickly sweet and nothing like reality. But funny as hell. They should do a skit like that on Portlandia (is that show still running?). Even funnier - my shopping basket is carefully organized according food type. Cereals and boxed goods go together - aligned by size. Cold items separate. Veggies and fruits. Non-foods. My excuse for this strange behavior is that it helps with bagging (but its really an OCD thing. really.)

Setting Intentions

Here’s the neat part for me. When I am going to go shopping, I deliberately set an intention (disclaimer: I often set an intention, but not every time. I do have bad days after all, if you haven't gathered that already. And this is usually done in the car before I head in. Talk about last minute goal-setting!). I usually set an intention that goes something like “I am shopping from a place of love.” I know, sounds totally corny, but it works for me. This intention covers my basic criteria: (1) I am buying foods that nurture and create health in my family, (2) I am adopting an attitude of enjoyment for the colors, smells and sounds I experience while shopping, (3) I am embracing an attitude of respect and patience with other people I encounter, and (4) I am maintaining awareness of the environmental and social consequences of my purchases. When I do this, shopping can be a very positive mindfulness experience. In fact, when I shop with a clear intention and with determination to follow it, I actually enjoy shopping. 

How do intentions work? Have you heard of the law of attraction? It essentially says that where you put your attention, that's what will happen. It's great for cultivating an attitude of abundance (but apparently not abundance of an empirical nature). So while not scientifically proven, the process of creating intentions has been powerful for me. As a young adult, I used affirmations and intentions to work against all of the psychological conditioning that had told me I wasn’t good enough or deserving enough. This lengthy process resulted in my ability to change where I focused my attention which actually changed my beliefs and then my behaviors. Intention is a lot like a muscle. It needs to be used regularly to stay strong and flexible. So when I create intention before shopping and I maintain my focus on that goal, some primal delight bubbles up in me and I do crazy, dangerous things like smile at other people in the store or let other drivers go ahead of me.  If you live in New England,like I do, you know the crazy looks people give you when you smile at them or if you're a polite driver. To be fair, there are often circumstances during a shopping trip that can pull me out of this focused, congenial state. A screaming toddler, people yelling at their kids or each other. All kinds of things. This is where a regular mindfulness practice comes in handy because it becomes second nature. As soon as I notice I’m not in a space of loving-kindness, I take a breath and remember my intention. With a second breath, I simply allow myself to refocus. If you try this, you might also leave the store feeling energized, instead of stressed and frazzled.

In the next post, I'll talk about how I've learned to be more mindful when preparing food - a challenging task in our crazy rushed world. But the challenge keeps me on my game, and the reward is a healthy relationship with food for me, and (hopefully) my whole family.