In our fast-paced world, where athletes and fitness enthusiasts often see food as just another task to complete, eating can become a mere item on your to-do list. However, mindful eating is crucial not just for nourishment, but also for enhancing athletic performance and overall well-being. This blog post is your guide to rediscovering the joy of eating, helping you reconnect with food in a way that supports your strength and conditioning goals. As you explore these ideas, remember that you know your body best. Take what resonates with you, and leave the rest behind. Let’s start this journey toward a more mindful, performance-enhancing relationship with food.

The Problem with Modern-Day Eating Habits

We live in a society where the hustle is encouraged, auto-pilot takes over, and our well-being depends on how many items we completed on our checklists. 

Eating itself becomes background noise as we accompany it with our favorite TV show, TikTok scrolling, and work that never seems to end.

That constant “go, go, go” leaves little room for nourishment, joy, or energy.

But this is exactly what food can offer to us – if we create the space for it. It doesn’t need to be elaborate or complex. It can be as simple as taking a deep breath before you take your first bite.

Understanding Our Relationships with Food

Our relationships with food are influenced by thoughts and beliefs that were often instilled in us from a young age.

You most likely adopted eating habits similar to your caretakers at an impressionable time in your life, but that doesn’t mean you’re stuck with them forever.

By creating more awareness around your own eating habits and where they come from, you can start to rewire your thoughts to cultivate a more positive relationship with food.

Begin by paying attention to your current relationship with food using the prompts below: 

• Do you eat to cope/soothe or nourish yourself? When does this typically take place?

• Do you classify foods as good vs. bad or healthy vs. unhealthy? Do you experience guilt and shame around “unhealthy choices?” How does this feel?

• Do you eat a certain way around different groups of people? Why or why not?

• Where do my thoughts/beliefs around food come from? What do I actually want to believe about food and my relationship to it?

5 Ways to Reconnect with Your Body to Enjoy Eating Again

The key to enjoying food is connecting and listening to your body. We can do this by slowing down and paying attention to the food in front of you. Not only is this great for re-establishing the relationship you have with food, but it also helps promote better digestion by giving the body more time to break down and process your food appropriately.

1. Seriously, slow down – not just at meal times, but also in life. You’re missing out on joy if you keep hopping from one thing to the next.
2. Every time you sit down to eat, take a few deep breaths, and check in with your body using the hunger scale – on a scale of 1-10, how hungry are you? *pro tip – avoid going into meals starving so you can better regulate your hunger and fullness cues.
3. Put your fork down in between bites – this is a simple way to slow down the pace at which you eat. Much easier than chewing your food 20 times and having to count that (I don’t know about y’all, but I can barely remember what rep I’m on in a set of 10 squats). 
4. Remove distractions – as much as possible, try and focus on the one task at hand: eating. Step away from your computer and put your phone down. 
5. Experience your food with all 5 senses – what does it smell like? What does it taste like? What’s the texture? Observe its shape and its color. What does it sound like when you bite into it? Make it an experience! 

You can use these tips whether you’re eating alone, out with friends, or celebrating a holiday with your family. 

I challenge you to keep a running list of what you observe as you work your way through these new eating habits. Remember, these changes will NOT be automatic at first – it’ll take effort for the brain to rewire itself, and you’ll likely experience resistance. Start with just one meal and add on as you feel comfortable. You can always come back to these principles. 

As you begin to implement these mindful eating practices, remember that change takes time. Whether you’re preparing for your next gym workout or simply aiming to live a healthier lifestyle, small, consistent efforts in how you approach food can significantly impact your performance and overall happiness. Every meal is a chance to nurture your body, optimize your training, and rediscover the joy that food can bring to your life. Embrace this mindful approach, and watch how it enhances both your physical performance and overall well-being.