Breaking Down Barriers: Sustainable Living and Mental Wellness
A sustainable food systems practice includes mindful eating. Mindful eating stems from mindfulness and mediation practices. It involves being present, and fully engaged in the practice of eating. Utilizing the senses and our sensory experiences of eating. Pacing yourself and eating slowly allows you to monitor and become aware of when you are full and can discontinue eating. Eating with others allows you to experience the social interactions of discussions and debates as well as engaging in a pleasurable environment such as a restaurant or a friends’ home. You may also be able to entertain with flowers at the table, and nice table setting, with delightful dinnerware and tablecloths.
At my home, we have some friendly and mischievous fur babies. They love to watch and eat dinner with us. We have a Siamese blue point cat that loves to hop up on the table.
Other mindful eating practices include choosing your foods wisely. Rather than selecting fast food choices, you may select seasonal, locally sourced ingredients that support small farmers and reduce a carbon footprint. Selecting seasonal ingredients is a fantastic way to support local businesses and reduce transportation emissions. Such small changes have lasting and make a big impact. You may check out local farms as the local farmers markets in Manchester, CT or Glastonbury, CT to see what is in season. You may also search your own local farmers market.
Another mindful eating practice is serving smaller portions and using smaller plates that are less than 10 inches across. This can reduce food waste and make it easier to focus on the sensory experience of eating. By better able to take in the meal visually and smell the aromas of the meal. You may truly appreciate the flavors and textures of the food and may even enjoy the company while eating. I personally have an antique Italian set of plates that are such and are very colorful yellow, with a Mediterranean look to them. They add an extra layer of enjoyment, making it a sensory experience that goes beyond just taste.
The benefits of mindful eating include weight management and prevention of binge eating as well as improved digestion and coping with eating problems.
In dialectical behavioral therapy which is a form of therapy that helps with mindfulness practices, emotion regulation, distress tolerance, utilizing the five senses is a grounding practice. DBT practitioners use sound, touch, sight, taste and smell to help clients calm down and focus. Mindful eating practices like DBT’s grounding techniques can be really helpful in developing a healthier relationship with food.
Another mindful eating practice is mindful cooking. Choosing ingredients that nourish the body and honor where they come from adds another layer of mindfulness. Selecting a recipe that aligns with your values and cultural choices as well as dietary goals can be a mindful decision. It’s all about intention and presence. I personally enjoy using herbs, such as cilantro, parsley as well as other ingredients such as chives or green onions. These can also be grown in your kitchen as well. Fresh herbs can elevate the flavor and aroma of your dishes. Selecting spices that enhance anti-inflammatory properties can benefit your health as well. Curries that include turmeric, peppers, cardamom, and cinnamon are examples. These can be beneficial for both body and mind.
Thinking about where your food came from, and thinking about who prepared the meal. Was it made with love from a family member or was it made from a five star Michelin chef. That kind of reflection around food can lead to deeper appreciation for nutrition. Also, if you prepared the meal, you may reflect on the methods you used, such as using a mortar and pestle, or a hand grinder or a pressure cooker as examples.
Thankfulness, gratitude and appreciation during meals can bring a sense of calm and contentment. It’s a simple yet powerful practice to cultivate. It is a contemplative practice and involves a peaceful interaction with life, lowering your anxiety and stress. Acknowledging gratitude during meals creates a sense of harmony between us and the world around us. It’s wonderful how a simple act of thankfulness can have such a profound impact on our well-being. I personally may enjoy a prayer of thankfulness to God, Allah, Jesus, Yahweh, Lord Shiva or a higher power.
Mindful eating is an example of sustainable food systems which can support mental health, specifically reducing stress and anxiety.
Including eco-friendly dinner products such as silk handkerchiefs or reusable cloth tissues could be a great alternative to disposable Kleenex boxes. It’s another switch than can add up to make a difference. They are eco-friendly because silks are biodegradable from renewable resources, whereas traditional tissue products are made from wood pulp and contribute to deforestation. Consider using plant-based dish detergents that are free from harsh chemicals and phosphates. They are gentle on hands and the environment. When washing your hands, look for soaps that are fragrance-free and hypoallergenic. They are gentler on the skin and reduce exposure to chemicals that might irritate hands or harm aquatic life. When storing your leftovers bioplastics or reusable containers made from materials like stainless steel or glass can reduce plastic waste and minimize harm to the environment.
Enjoy your sustaining practices and note how the mind and body and soul are all connected in our well-being and how we may practice kindness to the Earth and ourselves.
Parveen Vohra 