Jaded Issue #16

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I remember when I first got into health and nutrition and everyone was obsessed with mindful eating. Honestly? I was kind of annoyed. It sounded too woo-woo to me. I’d think, how am I supposed to tell people to “eat mindfully” without them rolling their eyes at me?

Fast forward a few years, after grad school, countless wellness side quests, and some deep personal healing…
I get it now.

Because here’s the truth — most people struggle with food because (drum roll, please)…
they’re mindlessly eating.

So if you’re like me and the phrase mindful eating makes you cringe a little — this one’s for you.

Mindless Eating: The Art of Not Paying Attention

Before we get to the “mindful” part, let’s talk about what mindless eating actually is.

In short: it means not being present or connected to your body while eating.
Common examples?
– Eating in front of the TV
– Scrolling on your phone
– Eating while working, driving, or standing over the counter
– Rushing through meals like it’s a sport

What happens is you eat more, eat faster, and have zero clue what your fullness cues are.
Studies show that watching TV while eating can increase food intake by up to 50% — and most people don’t even remember what they ate.

Think about it: when’s the last time you had lunch while working?
Do you remember what you ate? How much?
Probably not.
But I bet you remember the email you were typing.

Mindful Eating: Woo-Woo Time (But Stay With Me)

Now, mindful eating isn’t something you nail in a day. It’s a practice.
So start small — here’s how:

1. Pick one meal.
Don’t overwhelm yourself. Choose one meal this week to eat mindfully.
Maybe it’s breakfast — instead of scarfing it down over the sink, sit down and actually taste it.

2. Time yourself.
Most people finish a meal in under 10 minutes. (Yes, really.)
It takes your brain about 20–25 minutes to register fullness.
So slow down — stay present for at least 20 minutes and notice how your body feels after.

✨ Tip: not sure if you’re hungry? Ask yourself, “Would I eat an apple right now?”
If the answer’s no, you’re probably not hungry. If it’s yes, keep fueling.

3. Begin with presence.
Before eating, pause. Take 3–5 slow breaths.
Say a quick prayer, express gratitude, or simply take a moment of silence. It’s not about being dramatic — it’s about grounding your body.

4. Take smaller bites + chew.
Wild concept, I know. But seriously — don’t shovel food down.
Bite, chew, swallow, pause. Repeat.

5. Practice Hara Hachi Bu.
It’s a Japanese phrase that means “eat until you’re 80% full.”
Not stuffed, not “I need to unbutton my jeans” full — just satisfied.

Make It Yours

Mindful eating is hard, especially in a world that glorifies speed and distraction.
But it works — and it’s flexible.

Maybe slowing down feels impossible, so you try using chopsticks to pace yourself.
Maybe you read between bites so you naturally pause.
Maybe you swap your big dinner plate for a smaller one.
Maybe you make it a mindful moment with your partner, mom, or best friend.

There’s no one right way — just your way.
The goal isn’t perfection.
It’s presence.

Hope this gave you a few ways to get started.

xoxo, Olivia Jade