The Full Picture of Eating: Exploring the What, When, Where, How, and Why
As so many of us look to lose weight or change some of our biomarkers, what we put in our bodies is important. But I want to go beyond weight loss when discussing healthy eating. So let’s look at the what but also the when, where, and how that may be sabotaging you when it comes to optimal health.
What
What we eat is certainly a hot topic for discussion. Paleo, gluten-free, keto, vegetarian, vegan, anti-inflammatory, fruitarian, raw. The list goes on. I recently saw an Instagramer flaunting her svelte 20-something body while promoting an all-fruit diet and asserting that humans are naturally designed to be fruitarians. I am certain she lives in a warm climate where fruit is abundant all year round. That and her young years make it possible to up on fruits. However, living in the northeast and in my 60s, I would feel better having warm soups at this time of year. Whatever dietary choices you make, here are some things to consider when choosing what to eat.
Whole vs processed. If the food you are eating has been altered from its natural state
Seasonality. We have lost touch with the rhythms of nature. Just because you can eat watermelon in the cold of winter does not mean you should. Learning to eat what is seasonal is one of the main edicts in both Ayurvedic and Traditional Chinese Medicine.
Listen to YOUR body. For a while, I followed a gluten-free diet, but I realized that my inflammation wasn’t caused by gluten itself—it was due to white, processed flours. This opened my eyes to the fact that many gluten-free products are made with highly processed ingredients.
Through my coaching program, I discovered that there are over 100 dietary theories, and what works for one person may not work for another. I learned to truly listen to my body and pay attention to how it felt after eating certain foods.
But let’s table the what for a moment and go to the when, where why and how.
When
This is where ancient traditions, nature, and science cross paths. Ancient traditions teach that eating a heavy meal late causes stagnation. Simply put, our digestion peaks in the late afternoon and early evening when we delve into circadian rhythms. Science demonstrates that late-night eating can affect your sleep cycles and create digestive issues, affecting your insulin and ghrelin levels. When we eat late at night, we are sending conflicting messages to our body, telling it to digest and be alert and active rather than winding down. All this evidence shows that late-night eating can leave you hungrier the following day. Nighttime intake, compared to daytime intake, may lead to overeating, weight gain, and changes in metabolism.
Where
When I was working as a nurse, there would be many a morning when I grabbed something and ate it while driving. I did not feel satiated because I did not connect my hunger signals. Mindlessly eating in front of a TV or while working on a computer can have a negative effect on our health. If you are eating while doing something else, your mind is more likely on what you are doing rather than your food. In the book “The Slow Down Diet”, Mark David demonstrates that slowing down and paying attention to what we are eating can affect metabolism and digestion, and you may realize as one of the study participants did, that you really do not like that greasy hamburger.
Another crucial aspect of wellness is how often we cook at home. And no, I’m not referring to microwaving a frozen meal—I mean preparing a wholesome meal using fresh ingredients. When I dine out, I often question the quality of the ingredients and, even more importantly, how and with what they’re prepared (a topic for another blog). The truth is, when eating out, I have little control over what I’m actually consuming.
Why
Of course, we eat to fuel our bodies. We need macro and micronutrients to repair daily to give us energy. But beyond fuel, there are pleasure aspects associated with food. Social connections, family traditions, and rituals that need to be shared and enjoyed pleasing taste buds (I am not giving up chocolate, just saying). However, the other factors that can be problematic when we look at the why are eating out of boredom, eating when stressed, eating because others are eating, and giving in to pressure. As we sit down to a meal or a snack, taking a minute to really connect with yourself and your environment can be helpful. Are you really hungry, or is it just time to eat? Are you bored? Are you feeding an emotion? Are you eating (or drinking) just because the group is? These are questions to ponder as you connect with why you are eating.
How
Mindful eating plays a key role in healthy eating. I’ve already shared how I used to eat while driving to work, and I’ve also been guilty of rushing through meals. Tasting bites while cooking has long been a habit of mine as well. Here are a few tips for more mindful eating:
- Sit down while you eat.
- Take a moment to connect with your food. Notice its colors, smells, and textures.
- Consider its origins: Is it fresh and whole, or does it come from a box?
- Eat slowly and chew thoroughly—remember, digestion starts in your mouth!
These are just a few ways to connect with the when, where, why, and how of eating. By focusing on these aspects, the what naturally becomes clearer.