Mindful Eating: Worthy of a Food Critic?

A lot of my coaching conversations are around how we still can go out and have meals with other people so we can have quality time with others and reach our goals at the same time. I will be honest. This is something that will challenge a weight loss timeline. But the value of that quality time with others is almost always worth it because a weight loss journey is also a bit of an emotional one. Quite often, we remove ourselves from a lot of different situations that involve food, and that has a tendency to be a lot of our social time as well. And like unmanaged hunger… these feelings have a tendency to snowball. SOOOOOOO this is when I go back to the simple thought of all things in moderation.

The easiest way to start is by looking at where you currently are right now. Are there other places that you could tighten up that would help you have quality time out with a friend, a partner or your family?

Do you eat your breakfast at home or do you grab it from the coffee shop?
Do you grab things from a drive-through throughout the week that you could pack instead?
Do you have some simple 30-minute meals that can replace takeout on the nights that you’re exhausted?

These are all my usual places to look first because I think that our time in connection is much more important to include in a weight loss phase than it ever has been before.

My weight loss took place including two non-negotiables; a date with my husband and a family pizza night with either movies or board games. These are part of my life still. They were important things then and they are important now. So I learned how to control my eating behaviors during those moments to help me build the life that I want to continue to live.

Here are two ways that I guide people through: “Is it worth it?” followed by learning how to be a food snob or critic.

Mindful Eating Tactic: Is it worth it?

This has by far been my favorite and easiest way to make it through.

It’s two simple questions. It is not a trick.

That’s it. Is it worth it to you? And worth it can mean so many different things!

Is what you’re choosing something that you want to talk about later with somebody? Would you be willing to tell someone all about this food?
Is this something that is bringing you some type of value?
Is it a great high-protein meal?
Is it a super indulgent piece of chocolate cake that this restaurant is famous for?
Is this a new recipe that you’ve been super excited to try? Is this a moment that you are testing out an ingredient that you’ve never used before to add excitement and creativity to your cooking?

There’s really no wrong answer here. There’s only a wrong answer for you.

And the second question to that is even more important… It causes you to pull yourself out of that specific moment, and think about things in the longer term. Is this going to be something that will still be worth it to you in five minutes? Five hours? Five days?

Again, this is not a trick question. This is just asking you if this is something that you truly want and making choices that you truly want to make means that no matter what… You will be OK afterward and not in a crazy guilt and shame spiral that does you no good whatsoever. Or sitting on the couch and feeling cruddy and then beating yourself up mentally because you overate.

Those after effects. They do way more damage to you, your mindset, and your journey way more than that meal ever could.

Make choices for you. They matter and you matter.

Mindful Eating Tactic: Becoming a Food Critic

Next up!

You have taken the time and chosen your food.

Time for the second step.

The goal here is for us to eat slowly, stay present, and remain aware. I guide my clients through this by challenging them to be a snobby… picky… choosy foodie or food critic.

Think about it.

When you are envisioning this food critic, or foodie…

They take their time as they eat to be observant of how the food tastes, the texture, the smell, and the appearance of the food. By doing this, you are automatically eating slower than you would normally.
By paying attention to all of the different details of what’s going on around you, you are now remaining present, and in this very moment, either with your guest, the atmosphere, your food, and probably yourself and how you feel. You are less likely to fall into mindless, eating habits as you make your way through this meal. You may pay attention to subtle signals in the body alerting you of your fullness level rising.
With the level of awareness that goes into this, you are always making conscious choices that align with who you are and how you want to feel. It removes a lot of the chance of the aftermath of more negative emotions, like regret, anger, and sadness afterward. The different things that in this process defeat the reasoning of putting you in the situation for connection and quality time. Support.

So here we go.

This practice can work for either a restaurant setting or a party. Try to take note of all of these different things below.

Some of my clients have actually decided to fully practice this by messaging their critiques to me. It has been a fun process of sharing their food experience with somebody else for additional connection after the meal.

If you’re up for it, give it a shot!

What are you looking for?

If you make your way through this, and you still need a little bit more help, check out Pete Wells a food critic for the NY Times.

Describe the Ambiance: Pay attention to the ambiance. Can you describe it? What is the decor and overall atmosphere? Consider the lighting, seating arrangements, and any unique elements that contribute to the dining environment.

Detail the Menu and/or Food Choices: Are they known for specific items? Do they use fresh, local ingredients or have the inclusion of lighter, healthier options? As you make your way through the menu, do you see one or multiple items that intrigue you? Highlight your conscious choices in selecting dishes that align with your mindful eating preferences.

Describe the Dish: Describe the taste, texture, and aroma of each component. Use the descriptive language below or more to convey the sensory experience, including any standout flavors or combinations. Mention specific ingredients or preparations that added a unique touch to the meal. How was it plated?

Mindful Eating Experience: Share any mindful eating practices you observed or practiced during the meal, such as putting down utensils between bites, savoring the bites, engaging in conversation, or taking moments to breathe and reflect.

Eating slowly. Taking small bites.
Checking in with your body throughout a meal for the awareness of when you are reaching fullness.
Savoring your food. Engaging your senses.
Choosing foods that align with your wants now AND later.
Avoiding mindless distractions like TV or phones.
Chewing thoroughly.
Observing how different foods make you feel and choosing food accordingly.

For more, check out my articles: BASICs of Mindful Eating or A Guide for Mindful Eating

Summarize and Conclude: Summarize your overall experience, considering all aspects of the dining experience. Conclude with a recommendation or a final verdict, expressing whether you would recommend the restaurant to others.

Describe your Food Experience

I put this together because I am a very big book and literary person. I love new words. And I think there are so many words in this world that are just not used often enough. I even have a favorite word list.

Different words help us hear a story better. And we have to be much more observant, that this word fits what it is that we’re applying it to.

If I say that my food was good… delicious…great… Does that give you any kind of imagery? Are you there looking at the plate with me?

Now if I talk to you about a creamy, decadent sauce… a sharp-tasting first bite… a slight airiness… it changes things!

Try to have fun with this!

Smell

Acrid Smell: Having a strong and unpleasant smell, often associated with burning or irritation.
Astringent Smell: Causing a tightening or puckering sensation, usually due to a substance that contracts bodily tissues.
Bright Smell: Having a lively, vibrant, or vivid aroma.
Buttery Smell: Resembling or containing the rich and smooth qualities of butter.
Burned Smell: Having an aroma resulting from exposure to high heat, often characterized by a charred or toasted quality.
Citrusy Smell: Having the characteristic aroma of citrus fruits, such as oranges, lemons, or limes.
Creamy Smell: Possessing a smooth and rich olfactory texture, often associated with dairy or creamy substances.
Crispy Smell: Having an aroma associated with a crisp and crunchy texture, often achieved through cooking or frying.
Earthy Smell: Resembling or reminiscent of the scent or aroma of soil, minerals, or the earth.
Floral Smell: Having a pleasant and fragrant aroma reminiscent of flowers.
Fragrant Smell: Emitting a sweet or pleasant odor.
Fruity Smell: Possessing the aromas characteristic of various fruits.
Garlicky Smell: Having a strong or prominent garlic aroma.
Grilled Smell: Having an aroma resulting from cooking over an open flame or grill.
Heady Smell: Intensely aromatic or having a powerful and strong olfactory impact.
Herbal Smell: Possessing aromas derived from herbs, often used in cooking or as seasonings.
Honeyed Smell: Sweetened or flavored with honey, having a sweet and rich aroma.
Minty Smell: Possessing the cool and refreshing qualities associated with mint.
Musky Smell: Having a strong and musk-like aroma, often associated with certain spices or herbs.
Nutty Smell: Resembling or containing the aromas of nuts.
Peppery Smell: Having a pungent and spicy aroma reminiscent of pepper.
Perfumed Smell: Having a pleasant and fragrant aroma, often associated with perfumes or scented substances.
Pungent Smell: Having a strong and sharp olfactory impact.
Robust Smell: Full-bodied and strong in aroma, often used to describe rich and hearty smells.
Roasted Smell: Having an aroma resulting from the process of roasting, often characterized by a deep and savory profile.
Savory Smell: Having a pleasant, rich, and hearty aroma, often associated with umami.
Smoky Smell: Possessing an aroma reminiscent of smoke, often achieved through smoking or grilling.
Sour Smell: Having a sharp and tangy aroma, often associated with acidity.
Spicy Smell: Having a pungent and hot aroma, often derived from spicy peppers or spices.
Umami Smell: A savory and rich aroma, often described as the “fifth smell” along with sweet, salty, sour, and bitter.

Texture

Brittle Texture: Having a hard and easily breakable texture, often characterized by a crisp and crunchy quality.
Broiled Texture: Cooked by exposure to direct heat, often resulting in a browned and flavorful surface.
Caramelized Texture: Cooked with sugar until it becomes brown and sweet, creating a rich and caramel-like flavor.
Chewy Texture: Having a texture that requires prolonged chewing, often characterized by resilience and elasticity.
Crispy Texture: Having a brittle and crunchy texture, often achieved through baking or frying.
Crumbly Texture: Easily breaking into small, coarse crumbs, often associated with a dry and friable texture.
Crusty Texture: Having a hard and crisp outer layer, often associated with baked goods like bread.
Delicate Texture: Having a gentle and fragile texture, often requiring careful handling.
Doughy Texture: Resembling or containing the characteristics of raw or uncooked dough.
Fizzy Texture: Having a bubbly or effervescent quality, often associated with carbonated beverages.
Flaky Texture: Having a light and layered texture, often used to describe pastries or baked goods.
Gooey Texture: Having a soft, sticky, and viscous texture, often associated with melted or sticky substances.
Juicy Texture: Containing a significant amount of liquid, often used to describe succulent and flavorful foods.
Leathery Texture: Having a tough and flexible texture, similar to leather.
Light Texture: Having a texture that is not dense or heavy, often associated with a fluffy and airy quality.
Lumpy Texture: Containing small, irregularly shaped pieces or clusters.
Mashed Texture: Prepared by mashing or crushing, resulting in a soft and often creamy texture.
Moist Texture: Having a slightly wet or damp texture, often used to describe foods that retain moisture.
Mushy Texture: Soft and pulpy in texture, often to the point of being overcooked or overly soft.
Roasted Texture: Having a flavor or aroma resulting from the process of roasting, often characterized by a deep and savory profile.
Rubbery Texture: Having a tough and resilient texture, often associated with overcooked or improperly prepared foods.
Runny Texture: Having a thin and liquid consistency, often used to describe fluids or sauces.
Silky Texture: Smooth, soft, and flowing in texture, often associated with luxurious and fine substances.
Smooth Texture: Having a uniform and even texture without roughness or lumps.
Smothered Texture: Covered or saturated with a sauce or topping, often resulting in a moist and flavorful texture.
Spongy Texture: Having a soft and porous texture, similar to a sponge.
Sticky Texture: Adhesive and tending to adhere to surfaces, often associated with a sweet or syrupy texture.
Stiff Texture: Having a rigid and resistant texture, often lacking flexibility.
Tender Texture: Easily chewed or cut, often associated with a soft and succulent texture.
Thick Texture: Having a dense and substantial texture, often used to describe liquids or sauces.

Sound

Boiling Sound: The lively dance of bubbles as liquids transform, seen in soups and pasta.
Bubbling Sound: Playful bubbles rising, adding excitement to a delightful concoction.
Crackling Sound: The enticing sound of crispy surfaces, promising a satisfying crunch.
Crispy Sound: Golden, delicate crispiness achieved through baking or frying.
Crunching Sound: The satisfying sound of biting into crisp textures, like fresh vegetables or cookies.
Doughy Sound: The soft, malleable texture of raw or lightly cooked dough.
Fizzing Sound: Effervescent bubbles in carbonated drinks, tickling the palate.
Gooey Sound: Tempting stickiness, found in melted cheese or chocolate.
Gurgling Sound: Comforting bubbling as liquids simmer for flavorful broths.
Hissing Sound: Audible steam release, signifying the sizzling excitement of cooking.
Juicy Sound: Mouthwatering sound of liquids released from well-cooked meat or ripe fruit.
Popping Sound: Explosive sounds accompanying bursts of flavor, as in popcorn or rapid cooking.
Roaring Sound: Robust sound during vigorous boiling or simmering of hearty dishes.
Rustling Sound: Gentle sound of ingredients being stirred or tossed, like leaves in a salad.
Simmering Sound: Rhythmic bubbling just below boiling, intensifying flavors.
Sizzling Sound: Enticing sound of ingredients meeting a hot surface for browning and searing.
Slurping Sound: Audible enjoyment of noodles or soup, savoring every drop.
Snapping Sound: Crisp sound of ingredients breaking, adding satisfaction to dishes.
Splattering Sound: Lively sound of ingredients hitting a hot surface, common in stir-frying.
Steaming Sound: Rhythmic release of aromatic steam, signaling delicious dish preparation.
Sticky Sound: Delightful sensation of ingredients clinging together, coated in sauce or sweetness.
Whirring Sound: Harmonious hum of kitchen appliances, blending or processing ingredients efficiently.

Sight

Airy: Light and filled with pockets of air, creating a fluffy and delicate texture.
Blistered: Slightly burned or charred, often resulting in a textured and flavorful surface.
Bright: Having a vibrant and lively appearance, often associated with fresh and colorful ingredients.
Brittle: Easily breakable or crisp, typically with a hard and crunchy texture.
Buttery: Resembling the rich and smooth qualities of butter, often associated with a luxurious flavor.
Chewy: Requiring prolonged chewing, characterized by a resilient and elastic texture.
Cloudy: Having a hazy or opaque appearance, often used to describe liquids or sauces.
Colorful: Vibrant and varied in color, creating an appealing presentation.
Creamy: Possessing a smooth and velvety texture, often associated with dairy or creamy substances.
Crumbly: Easily breaking into small, coarse crumbs, often associated with a dry and friable texture.
Crusty: Having a hard and crisp outer layer, often associated with baked goods like bread.
Decadent: Rich, indulgent, and luxurious in flavor and texture.
Delicate: Fragile and easily damaged, often associated with foods that require gentle handling.
Doughy: Resembling or containing the characteristics of raw or uncooked dough.
Fatty: Having a high-fat content, often resulting in a rich and flavorful taste.
Flaky: Having a light and layered texture, often used to describe pastries or baked goods.
Foamy: Filled with bubbles or foam, creating a light and airy texture.
Fragile: Easily broken or damaged, often requiring careful handling.
Frothy: Light and filled with bubbles, often used to describe beverages with a creamy foam.
Glazed: Covered with a glossy or shiny coating, often sweet or savory.
Glossy: Shiny and smooth in appearance, often used to describe the sheen of certain foods.
Golden: Having a rich and warm yellow-brown color, often associated with a desirable level of doneness.
Gooey: Soft, sticky, and viscous, often associated with melted or gooey substances.
Grilled: Cooked over an open flame or grill, often resulting in a distinctive grilled flavor.
Juicy: Containing a significant amount of liquid, often used to describe succulent and flavorful foods.
Marbled: Interlaced with streaks or veins of fat, often enhancing flavor and tenderness.
Marinated: Soaked or steeped in a flavorful liquid, often enhancing the taste and tenderness of the food.
Melted: Transformed from a solid to a liquid state, often resulting in a smooth and creamy texture.
Moist: Having a slightly wet or damp texture, often used to describe foods that retain moisture.
Ripe: Fully matured and ready for consumption, often associated with fruits and vegetables.

Taste

Ambrosial: Exceptionally delicious or divine, often associated with heavenly flavors.
Astringent: Imparts a tightening or puckering sensation, adding a crisp and refreshing element.
Bitter: Having a sharp and robust taste that enhances the complexity of flavors.
Bittersweet: Combining elements of bitterness and sweetness, creating a nuanced and balanced flavor profile.
Bright: Having a lively and vibrant taste or aroma, adding freshness and energy.
Buttery: Resembling the rich and smooth qualities of butter, contributing a luxurious and indulgent flavor.
Caramelized: Cooked with sugar until brown and sweet, creating a rich and caramel-like flavor.
Citrusy: Having the characteristic taste or aroma of citrus fruits, providing a zesty and refreshing element.
Fermented: Undergone a process of fermentation, resulting in a distinct and complex flavor.
Fruity: Possessing the flavors and aromas characteristic of various fruits, contributing a sweet and vibrant essence.
Herbaceous: Having the fresh and aromatic qualities of herbs, often used to describe savory flavors.
Honeyed: Sweetened or flavored with honey, imparting a sweet and rich taste.
Minty: Possessing the cool and refreshing qualities associated with mint, providing a fresh and invigorating taste.
Peppery: Having a pungent and spicy flavor reminiscent of pepper, adding a zingy and piquant kick.
Pickled: Preserved in a solution of vinegar or brine, resulting in a tangy and preserved taste.
Salty: Tasting of salt, often associated with a savory and saline flavor, enhancing overall taste.
Sapid: Having a rich and full taste, often used to describe savory and flavorful foods.
Savory: Having a pleasant, rich, and hearty taste, often associated with umami.
Sharp-tasting: Having a pronounced and intense flavor, often associated with acidity or spiciness.
Smoky: Possessing a flavor or aroma reminiscent of smoke, adding a distinct and savory quality.
Sour: Having a sharp and tangy taste, often associated with acidity, providing a refreshing touch.
Spicy: Having a pungent and hot taste, often derived from spicy peppers or spices, adding heat and excitement.
Sugary: Sweetened with sugar, having a distinctly sweet taste, contributing a delightful sweetness.
Syrupy: Thick and sweet, resembling the consistency of syrup, often used to describe rich dessert sauces.
Sweet: Having a sugary and pleasant taste, offering a delightful and enjoyable sweetness.
Tang: A sharp and distinctive taste, often associated with acidity or a hint of sourness.
Tart: Having a sharp and sour taste, often associated with certain fruits, adding a refreshing element.
Tasteless: Lacking flavor or having a neutral taste, often used to describe foods without distinct flavors.
Umami: A savory and rich taste, providing depth and complexity to food.
Zesty: Having a lively and zippy flavor, often associated with citrus or other sharp tastes.