Maxwell and I just returned from our third ten-day Vipassana meditation course up in a chilly corner of Massachusetts. We returned to NYC this weekend, greeted by bright light, loud noises and for me, January's traditional Eating Light theme on The Kitchn.
Eating Quietly
I'd already been thinking about the notion of eating light, given the two-meal-a-day arrangement up there, but when I saw Maxwell wrote an ode to the simplicity and durability of the center's dishware (above), I thought I should chime in on what I noticed about eating with more awareness and less noise. Eating quietly vs. eating lightly.
When you woke up New Year's Day and opened your food magazines and blogs, chances are you saw salads, tofu, salmon and tips for cleansing and fasting. You might have scratched your head and wondered if the world was subliminally telling you to go on a diet.
While I agree that January is a great opportunity to start fresh in everything we do, thinking of the way we cook and eat in a restrictive and bland way is dangerous. The point isn't to turn you off from food; you need food to live. So I want to propose we reinvent this notion of eating light and ask you: If you were invited to eat quietly (aside from doing it with your mouth closed, as Mama told you to) what would it look like?
Here are a few quiet eating ideas that I mulled over in the silence these last two weeks:
- Cut out the alcohol. I found that when I wasn't drinking wine, I was noticing the food a lot more.
- Slow down. When you chew more slowly, even lifting the fork to your mouth more slowly, there's more time to taste and digest. There's more opportunity to experience the food rather that just chew it up and move on to the next thing.
- Close the eyes. When you block out one sense, the others get stronger. It works. Each bite will give you more. Taste each little part without the visual distractions of the outside world.
- Eat earlier. During the retreat, our last meal was at 11:30 am, and while I'm not suggesting you do something that extreme, if you shift dinnertime just an hour earlier you'll find you are ready for the meal but not as hungry. The above suggestions are easier. You'll sleep better, too.
- No snacking. Not meant as a dieting tip — what I mean is you should just eat when you are actually hungry, and while you can stop and be conscious of the experience of eating. There's a box full of pistachio brittle in our office right now, so I know that it's a challenge, oh do I. When you cut the snacking, your system quiets down.
- Quiet down, literally. Try eating without music or conversation. Don't even read. Certainly don't check email or watch television. The point isn't to be anti-social or sad, it's again to really pay attention to the act of eating. Just try it once, and see what comes up for you. Just you and your plate.
- Vegetarian. For many people who seek a quieter, lighter way of eating, it goes without saying that they don't eat meat. This path may not be for you, but consider it. Try it for a few days, see how it feels to remove the element of eating animals.
- Stay seated. Once you finish, don't rush to get up. Sit there for a moment. Let it sink in.
- Three quarters full. Meditators are advised to eat until three-quarters full. Not that there's a yardstick, but you get the idea once you start thinking about it while you eat. Stop before you feel any tinges of fullness. It isn't about fitting into your jeans, it's about having a more clear mind. Whether you're headed for a meditation cushion or your office chair, you'll feel better.
- Give thanks. A pause before eating to acknowledge (quietly, of course) the source of your food, the chef, the sun and soil and rain that grew the crops, and so forth will truly give you a more peaceful experience with the meal. It's like applying a calming balm to the mind before you transition from whatever you were doing before you sat down to eat.
Some of these suggestions might seem obvious, others might sound ridiculous. Try on a few. Or think of your own ways to eat quietly and give them fair trial for the rest of the month. The point is to take the idea of eating light and shift it from diet to consciousness.
How do you eat quietly? What are the benefits you see when you practice mindful eating?
Is this your year to start trying some new approaches to eating? Stay with us at The Kitchn, we're on the same path.
A version of this post was originally sent to our email subscribers yesterday. To receive Sara Kate's weekly email, sign up in the column to the left or click here. Something tasty will arrive in your inbox every Thursday.
Comments (16)
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Say Grace!
No matter how quickly I have to eat, or what else I am doing besides eating (because, lets face it, someties we have to eat on the run) I always try to say grace. tranquilty, peace, thanksgiving, and blessings all in one short little prayer!
view wondrouspilgrim's profile
Me too, wonderousilgrim!
view Sleek1's profile
I like some of these ideas, but I also think the whole "mindful eating" thing can become a little bit obsessive. There's a happy medium between shoving junk food in your mouth while you watch bad TV and savoring each individual nugget of quinoa with your eyes shut as you thank Buddha for the bounty.
I'm not trying to be snarky -- I think it's great to appreciate what you have and appreciate good food. I just don't think you need to sit in silence to do so. But to each his own.
view heather77's profile
Although I am not a vegetarian, I like the concept of having some meals without meat. Especially at restaurants, the focus of the dish is often the meat and sometimes the wonderful beans, fruit, veggies, etc. on the plate are hidden (or not even executed well). It's nice to have some meals featuring a non-meat star.
view syrupandhoney's profile
two meals a day with no snacks? Not sure how that's supposed to be healthy at all..
view d4kk1tt3n's profile
Maxwell and I just returned from our third ten-day Vipassana meditation course?? What world are you from?
view JStansberry's profile
Ooh, #6 is something I've noticed makes a big difference to me in how satisfied I am with my food. If I'm not too distracted and appreciate what I have before me, I tend to eat less because all of those bites are more satisfying and noticed. I like all the suggestions though and use many of them daily.
view BostonBrunette's profile
Even though my vegetarian & vegan friends say they are "fine just eating sides" when we go out to eat, I always take the opportunity to go to vegetarian/vegan restaurants I wouldn't necessarily go to with other meat eaters.
I usually eat lighter and I always come away with new ideas or techniques to try.
view jvw's profile
Why? Surely meal time is a joyous time, a time for good companions, joining together to feed themselves, body and soul.
We live in a plentiful society. There's no virtue in pretending otherwise. I think that embracing all that life has to offer--family, friends, food, wine, song, health, and everything else--is far more important and "healthier" than a watered-down imitation of Buddhism as practiced by middle-class Americans.
Rejoice! Lift a glass, lift a spoon, and give thanks that you can.
view FantasticMrFaux's profile
I also practice vipassana. I do a version of the loving kindness meditation before I eat - remembering someone who is suffering and wishing that they be relieved from suffering. Pema Chodrun also talked about the three bite meditation (I think it was her). The first bite, you remember someone who was kind to you. The second bit, you remember a guru. Third bit, you offer the wish that all people have food to eat.
view digitaleffie's profile
And then, there's the Tibetan version--eat loudly and cheerfully, with burps, belches, and laughter.
view FantasticMrFaux's profile
During the winter, we like to eat by candlelight every so often. It is a wonderful, quieting experience. All we can see is each other at the table. There are no visual distractions. My children (6 & 4) calm down considerably and focus on the experience. I love it.
view suggymom's profile
I did a 10-day retreat probably at that very same place. Besides learning the basics of Vipassanna meditation, I mostly remember the food and eating! They served mostly vegan dishes which I usually don't enjoy very much, but I found myself loving every bite. A roomful of women eating in silence. And for those thinking it's unhealthy to only eat 2 meals a day... it's all you need when you're literally just sitting and meditating all day. I've never felt so alert, both body and mind, as when I eat lightly and quietly.
view rebexy's profile
I have to thank you for bringing back to my consciousness the idea of eating silently. Those who pooh-pooh this activity have obviously not tried it.
Yes, what you are recommending might not be the "run of the mill" typical American way but you keep on keeping on. New things stretch us and help us grow.
I admire you talking about it.
Thanks!
view loisb's profile
Um... I thought this would give me tips on how to eat in the library. This, however, is lame.
view jackie_22's profile
Just read your article on juicing...it is a terrific way to get the best nutrition from foods and it really helps your body function much better. The juicing makes it easier for our digestive system to absorb the good nutrients in the vegetables and fruits. (It will show in many ways, clearer, healthier looking skin, brighter eyes, fewer times of feeling bloated).
If you have a juicer that separates the fiber and has a separator that also saves the fiber, you can use this in sandwiches, make veggie hummus, or fruit spreads for your muffins...try mixing the fruit fiber with peanut butter...yum!
You can also add the veggie fiber to soups, stews or casseroles. The fruit fiber is good for adding to baked goods or oatmeal.
Thanks for the new ideas!
view prairiecactus's profile