4 ways to reclaim your lunch break and improve your health
It’s not only about what you eat. It’s also about how you eat.
Yes – tangible building blocks of nutrition are important. Calories consumed, energy burned, and macronutrient ratios may always be a part of the conversation, but they may not be as important as we’d previously believed. As the field of nutrition grows, the focus has shifted to embrace a more holistic approach where the body and mind are interchangeable. That’s because your body’s ability to digest and metabolize food goes well beyond the nutritional breakdown of the food itself. Factors in your control, like the rhythm and frequency at which you eat throughout the day, your relaxation or stress level, the quality of your food, and the pleasure you find in meals all play a large role in your health.
Nutrition and eating psychology expert, Marc David, tells us, “40-60% of your total digestive and assimilative power at any meal comes from this head phase of digestion – taste, pleasure, aroma, satisfaction, the visuals; i.e. your awareness of the meal.” We now know, that the way you eat impacts your digestion, energy level, weight, and productivity. A few slight shifts in your current behaviors can improve your health. And you can implement them right now.
Here are 4 things to do today.
Remove yourself from your desk
Take a break from desk-based eating and staring at your screen. Use your senses. Eat with your eyes. Smell what you’re about to put in your body. Be present with your meal. Changing your environment from that of work to one of rest will increase your awareness and help you reduce mindless eating.
Take a breath
Better yet, take three. It’s a great way to reset and switch gears. In a few seconds, you can remove yourself from your workday and your ever-growing to-do list. If you’re open to it, try the 4-7-8 breathing exercise. It’s a great introductory tool that’ll help you transition from work to eating (and no one will even know you’re doing it). It’s simple – sit up straight and exhale completely through your mouth, inhale through your nose to the count of 4, hold it for a count of 7 then exhale completely through your mouth to the count of 8. Repeat as needed.
Slow your pace
Sit with your meal. In time, you’ll learn to listen to your body and eat intuitively. You were born with hunger cues, and though they’ve likely decreased over the years, they’re desperately wanting to be heard and listened to. In their study evaluating the relationship between eating in response to hunger and satiety signals and BMI, Madden, Leong, Gray, and Horwath (2012) found an inverse association between intuitive eating and Body Mass Index (BMI). This tells us eating in response to hunger cues (hunger and satiety) is strongly associated with lower BMI. Though BMI isn’t the only or most accurate measure of health, it’s the marker that was used in this study.
Share your meal
Food is more enjoyable when shared with others. Conversing over a meal will naturally slow the pace at which you eat. It will also allow you to catch up with co-workers and friends, leaving you with a sense of community and support. Discuss work if you have to, but try to keep the stress level low.
You have the power to control the way you eat. Yes, you may have setbacks as you implement change and life happens, but you can begin to shift your eating habits now. Like everything else, it’s a practice. Use these suggestions to build new habits — all you have to do is start. You deserve a break. Reclaim your lunch hour. Reclaim your health.
Frequently Asked Questions
Q: How can I make lunch more enjoyable?
A: Slow down and be present! Pull yourself away from your desk and share your meal with others when you can. Have a conversation, put some music on, or take a post-meal walk.
Q: What if I only have 15 minutes to eat lunch?
A: Not a problem — work with what you’ve got! Move away from your desk or workspace, take a breath or two, and eat slowly. Though you may not have an hour, you can still benefit from being mindful and taking advantage of the time you do have. Added bonus — put your phone away!
Q: What if I don’t know my hunger cues?
A: That’s okay — you’re not alone! They are generally strongest at birth and decrease as we age. This is often due to lifestyle factors, meaning we can strengthen them over time. It all starts with mindfulness and a well-timed, balanced diet. Use your lunch as an opportunity to listen to your body. Slow down and check in (before, during, and after the meal).
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This post was written by Kelly Powers, MA, RDN. Kelly is a Registered Dietitian and Culinary Nutritionist who takes a holistic approach to nutrition and health. She is a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. Kelly is the creator of Weeknight Dinners, a weekly meal plan program that helps users get back in the kitchen and feed themselves well. Kelly specializes in the Mediterranean diet and sustainable behavior change, helping her clients reach their health goals while improving their relationship with food.