This post is part of Kale & Chocolate’s #12tinychanges challenge. Each month, we’re implementing one super small, super doable change – over a year, it really adds up! You can read about it here and share your progress on Instagram with the hashtag #12tinychanges for a chance to win some cool prizes! This is a nutritionist-approved change for SO many reasons!
If you’ve tried one of the #12tinychanges already, you know that each change is easy and doable. May’s tiny change is as simple as taking a seat! Here’s why…
We’re simply going to sit down to eat, as often as possible. Why? It’s really, really important!
We’re not aiming for a tablecloth and two different types of forks, no need for the fancy China.
We’re not trying to make every meal a three-course marathon.
We’re not even shooting for a 100% success rate.
We’re just trying to make rushed, mindless eating the exception instead of the rule.
Who among us hasn’t been there – eating over the sink, picking the kids’ leftovers off their plates, standing in front of the fridge while scrolling through Instagram? (hand raised!) It happens…but it’s really not so good for any of us.
If you need more convincing, here are my top reasons why we should all eat sitting down:
Sitting = Knowing
When we eat on the go, we often eat fast, neglect to chew, and don’t even realize what is happening. Oftentimes, when we indulge in mindless snacking and full meals, we eat more than we need to, faster than we should, and don’t really enjoy it.
Stop Moving, Stop Stress
Shoving food into our mouths isn’t exactly relaxing. Trying to eat while navigating rush hour traffic is not calming (or satisfying!) Eating while we multitask can actually be quite stressful, and stressful situations can lead to the release of cortisol. Excess cortisol can lower metabolism, decrease immunity, and cause gastrointestinal problems. We can avoid all that if we just spend a few extra minutes eating veggie soup at a table instead of drinking it in a mug in the car!
Connecting > Consuming
Dozens of hours go into growing, harvesting, transporting, and preparing the food we eat. Water, sunshine, fossil fuels, and elbow grease make it possible. You put time and effort into preparing each dish, so why rush through the best part: eating it?
Something that really helps to slow down and connect: Take five deep breaths before eating. It centers me, clears my mind, and turns my attention to the delicious meal in front of me.
Meals Create Community
Of course, we can’t eat every meal surrounded by friends and family, but sharing food is one of the best ways to connect and bond with others. Eating together is an opportunity to decompress and catch up on our lives. We tell stories, laugh, support each other, and make new memories.
When we cook together or prepare family recipes, we reconnect with our past and our heritage. Mom’s famous TLC Cookies don’t have the same calming, healing properties if we shove them down while standing over the counter as if we share the experience, sitting and tuned in.
So how do we find the time to eat sitting down?
Often, it’s as simple as making the commitment and realizing that, yes, we do have the few extra minutes to sit down if we make it a priority. Think of all the energy that goes into cooking food. We want to appreciate our efforts and not just shove it into our mouths without tasting it!
Let’s be honest about another mealtime distraction: messing around on social media or flipping through TV channels! If we can scroll through Instagram, we can sit down and eat that blueberry bliss smoothie bowl or quinoa & black bean salad.
If you really do need a little extra time in your jam-packed day, what if you set your alarm clock 15 minutes earlier? Or do some meal prep on Sundays? With a little bit of foresight, sitting down to eat is possible and rewarding!
One Healthy Breakdown: Sit. Breathe. Eat. Enjoy. It’s a simple change with big payoff.