You At Your Best

BY KAREN RICE YOU AT YOUR BEST The sense of taste allows us to experience one of the joys of life: eating. Our sense of taste was vital as humans evolved because it helped us avoid dangerous foods. A bitter or sour taste meant that a plant might be poisonous or rotten. Something salty or sweet, however, often indicated the food was rich in nutrients. Yet in modern times many of us don't take time to really taste what we are eating or drinking. We have thousands of taste buds that help us to deeply experience different tastes. We perceive four main tastes: salty, sweet, sour and bitter, plus a fifth taste, defined as umami or savory.It is a myth that the tongue has specific zones for each flavor. The five tastes can be sensed on all parts of the tongue, although the sides are more sensitive than the middle. The full experience of a flavor is produced only after all of the information from the different parts of the tongue is combined. And, there are more taste buds lining the back of the throat, the epiglottis, the nasal cavity and the esophagus. Adding to our taste experience is our closely related sense of smell. In fact, scientists believe that 75 percent of what we perceive as taste actually comes from the aromas we take in. Our brains can actually distinguish more than 30,000 smell sensations. Texture, which is translated by the sense of touch, also contributes to taste. That's why slowing down paying attention to all our senses can give our brains time to catch up and process what is happening as we eat. It's part of something called mindful eating, and it can help us get back to the habit of eating when we're hungry and being discerning about what we put into our bodies, instead of eating out of habit, to stuff emotions or seek empty pleasure from food. What is mindful eating? Mindfulness means focusing on the present moment, while calmly acknowledging and accepting our feelings, thoughts, and bodily sensations. And the concept can apply to eating as well. According to the International Food Information Council Foundation (IFICF), mindful eating focuses on slowing down and tuning into the sensations of eating. One of the goals of mindful eating is to prevent unhealthy behaviors associated with food and eating. One such behavior is binge eating, which can have long-term negative consequences. The National Eating Disorders Association notes that as many as two-thirds of people diagnosed with binge eating disorder are clinically obese. Mindful eating can benefit anyone, including people who are maintaining healthy weights and not considered to be at risk of developing eating disorders. In our fast-paced world, it's not always easy to slow down and tune in to the sensations of eating. While there's no denying mindful eating can be difficult, the IFICF offers these tips to help people slow down and get a healthier relationship with food. Assess your hunger. Learning to assess their hunger can help people distinguish hunger from boredom. The IFICF recommends using a hunger scale of one to 10, with one being very hungry and 10 representing feelings of being stuffed. If you determine your hunger is a four or below, then consider a snack. Anything higher than a four and you might just be bored. When snacking, periodically pause to reassess your hunger and determine if you're satisfied. This reassessment can help you avoid overeating. Reduce distractions. Distractions can make it hard for people to recognize how much they have eaten. Avoid eating while watching television or using your smartphone so you don't accidentally overeat. Take small bites. Large bites also can make it easier to overeat. Small bites, such as one whole grain chip at a time instead of a handful with each bite, can reduce the likelihood of overeating. Bring all your senses to the meal. When you're cooking, serving, and eating your food, be attentive to color, texture, aroma, and even the sounds different foods make as you prepare them. As you chew your food, try identifying all the ingredients, especially seasonings. Let your senses savor what you eat. Using all of your senses when eating can force you to slow down and notice flavors and aromas you might otherwise never recognize. Chew thoroughly. Chew well until you can taste the essence of the food. (You may have to chew each mouthful 20 to 40 times, depending on the food.) You may be surprised at all the flavors that are released. Eat slowly. If you follow the advice above, you won't bolt your food down. You'll have more time to taste and enjoy every aspect of your meal. This more mindful approach to eating—using all our senses—can help people better appreciate their food and may help them avoid overeating. Mindful eating: This more mindful approach to eating—using all our senses—can help people better appreciate their food and may help them avoid overeating. Beyond the sense of taste SUNDAY, AUGUST 29, 2021 | SEPTEMBER - THE 5 SENSES YOUATYOURBEST.NWAONLINE.COM | YOU AT YOUR BEST | 5

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