The Art of Mindful Eating:
Two women explore their approach to eating
by Karla Dudley and Deena Martinsen
(watercolors by Deena Martinsen)

It was the last week end in August, a beautiful sunny Friday afternoon. As we crossed the Lewis and Clark Bridge on our way to the Great Vow Zen Monastery in Clatskanie, we seriously considered just driving straight past the turn-off and heading to the beach. What had we done? We were signed up for the Sacred Art of Eating retreat at the monastery. It sounded like a good idea weeks  earlier when we accepted the assignment for CRR. We considered ourselves adventurous and curious  women, willing to try new things and always up for a challenge.

A weekend without brownies?
Now, however, according to Great Vow’s description, we faced a weekend of Zen meditation and learning practical tools to help uncover our inate wonder around the world of eating, all within the context of a Zen monastic schedule. Days would begin around 5 am and end at 10 pm. There would be  formal and informal meals, morning and evening meditation,  and chanting services, and we would be learning about “mindful eating.”  What the heck was that? We envisioned long days of sitting cross-legged on a cushion (which neither of us could do), being constantly hungry and pining for a brownie. 

When we got to the turn-off, we agreed we could do this. After all, we would be out of there by Sunday afternoon and we might actually enjoy the opportunity to get away from the cell phone, the daytimer and other business of the world. We considered ouselves women who keep their commitments and both had survived far worse than a weekend without sugar.

We soon pulled up to the parking lot of the monastery, the former Quincy-Mayger School. A friendly young man dressed in a long robe greeted us and directed us to our sleeping quarters in the “Sympathetic Joy” dorm. Our  accomodations were sparse, but clean and comfortable.

We gathered in the dining hall before taking a tour of the grounds and were impressed with the friendliness of the staff and the beautiful and bountiful garden. After a delicious vegetarian dinner, we had the first workshop. It was immediately apparent that our leader, Jan Chozen Bays would make this weekend enjoyable, comfortable, enlightening and, above all, fun! There were about 20 people in the group, more women than men. Initial introductions revealed that people had traveled great distances to attend. And we were complaining about driving across the bridge!

Walks in the woods
As the weekend progressed, we realized this was a valuable experience, filled with time for learning, reflection, walks in the woods and delicious food. We practiced “mindful eating,” described as “an experience that engages all parts of  us: our bodies, our hearts, and our minds.” We thought about the various kinds of hunger and asked, “Is my stomach hungry or is my heart hungry?” Through exercises using a single raisin and a few potato chips, we experienced eating just for the purpose of nourishing our body. We focused entirely on the process of eating and engaged all of our senses—quite different from eating while multi-tasking . . .  talking, watching TV,  or making phone calls. We thought about the ways we use food for comfort, rather than nourishment.

All of this was presented in a gentle, non-judgemental way and helped us to calm our “inner critics.” Jan Chosen Bays is a physician and presented scientific information to support the presentations. Her interest in the way we are using food in our modern world stems not just from her Zen practice, but also from her experience as a doctor.

The Meditation periods (which “motor-mind” Karla was most apprehensive about), were  offered in an non-intimidating way. Chairs were provided for those who could not sit on the cushions.

By Sunday morning, we both felt that this weekend had been rewarding,  both physically and emotionally. Our experiences were different. Deena found the quiet and introspection emotionally moving, while Karla felt renewed and re-energized. Both of us have a profound respect for the people at the monastery who practice a daily ritual of mindful eating and who live a peaceful life and share these experiences to “outsiders.” 

Quiet jewel
Would we recommend this work shop? You bet! Great Vow is a quiet jewel tucked away in the country; we are lucky to have it so close to us. The people there are friendly, welcoming, and genuine. If you want a weekend of total change from your daily schedule of meetings, soccer games and drive-thru dinners, give your self a break and attend the Sacred Art of Eating workshop. No one will try to convert you to Buddhism or criticize your particular faith or belief system. It will be, simply, a refreshing opportunity to “eat when hungry, sleep when tired,” and discover a healthier connection to hunger, food, and satisfaction.
•••

Longview residents and longtime friends Karla Dudley (pictured at left,) and Deena Martinsen (right) attendedR.A.Long High School and, years later, Linfield College, where they earned “belated” B.S. degrees in 1999 and 2000. Today they are active in the community and enjoy music, theatre, hiking and contributing their wit and wisdom to Columbia River Reader. Since the Mindful Eating retreat, Deena has lost 22 pounds; despite her early apprehension, she said she now appreciates and loves the Art of  Mindful Eating.

Tips for Mindful Eating

• Take half of what you think you want to eat. After 20 minutes, check in with your stomach to see if you are still truly hungry, or do you just like the looks, smell or texture of the food?

• Chew the food twice as long as you normally would
• Take time to enjoy the flavor
• Imagine how the food got to you
• Put your utensil down between bites
• Arrange your eating around peaceful settings and avoid eating while problem-solving or emotional venting.

IF YOU GO
The Sacred Art of Eating • Great Vow Monastery, Clatskanie, OR
5 pm Fri–1 pm Sun • April 27-29, 2007.  $125 per person

"Eat when hungry . . . sleep when tired." This ancient Zen saying is a simple prescription for a satisfying life. But for many people, simply eating is anything but simple. It is ironic that in a land of plenty, people suffer from a disordered relationship to food.
Using the tools of insight and mindfulness participants will renew their healthy connection to hunger, food, and satisfaction. Delicious vegetarian meals and laughter are included.

A NATIONAL EATING DISORDER?
OBESITY, DIABETES, FAD DIETS, AND FAST FOOD -- all as American as apple pie  

Local dieticians Peggy Norman and Stasha Hornbeck didn’t have to ruminate long when asked whether the U.S. has a national eating disorder.

“Yes,” they said in unison, emphatically.

One sign, Norman said, is the prevalence and widespread availability of food, with latte´stands on every corner and snacks offered even at gas stations and banks.

“A meeting is not complete without a giant cookie,”  she said. “Imagine sitting for one hour without refreshment . . . the suggestions to eat and drink are everywhere. . . and what’s offered is too big and a nutritional void.”

She described a TV commercial for a child’s motorized car with a cup holder. “Now, instead of playing on the swing set,” she said, “they can drive through the garden with a soda.”

And food is like many conveniences in American life, Norman said. “We want it fast.”

“Our culture is manic,” Hornbeck noted. “No one’s slowing down to take time to eat, to think about what they’re eating. They’re not making good choices.” People eat so fast, by the time the full-stomach message reaches the brain, they are already stuffed.

“Every country has a way stress comes out,” Norman said. “I think there has never been a society that didn’t have a ‘drug’ of choice,” including tobacco and alcohol.  “In America, food is a way to relieve stress.”

Why are you eating?
For some people, over-eating signals a lack of other means of pleasure, Hornbeck said. “There’s a lot of self-medicating with food.” People who eat for comfort when they are lonely or depressed should stop and evaluate the practice of turning to food, she said. “Does it take away the loneliness or the depression?”

Obesity and diabetes, both on the rise and epidemic in our country, are related to a sedentary lifestyle, Norman said, combined with eating large servings and processed foods loaded with fat and sugar.  Our cultural fondness for fast food and the “supersize” mentality doesn’t help, either.

Portions too big
Studies show that people offered or served larger portions eat more, Hornbeck said, possibly to avoid wasting food or implying that it isn’t good, or simply because it’s there.

“It’s human nature to take the path of least resistance,” Norman said.

Many people still don’t realize the high fat and calorie content of fast food, including espresso drinks, Hornbeck added.

But Norman is hopeful. There is a trend away from dependence on the “industrial food chain,” with its centralized system, cattle feedlots, growth hormones, factory-style food processing and food additives made mostly from surplus corn. The Slow Food movement (see Sidebar), the increase of organic food stores and rising popularity of local farmer’s markets are promising, she said. And people seem to be returning to an interest in cooking with fresh, local foods. “The food channels (on TV) are hugely popular,” she noted.

What to do?
“Plan ahead,” Hornbecker advises.  “Schedule your meals. Set up the environment to be successful. Have healthy choices available.” Mindfulness about food is important, too, she said (See story above). “Slow down, look at the serving sizes and pay attention to your body . . .  be aware why you are eating.”

“Eat less, eat fresh,” Norman suggests.

“And get your butt moving,” Hornbeck added, laughing.
•••

Stasha Hornbeck, MS,RD (left) and Peggy Norman, MS, RD, are dieticians with St. John Medical Center in Longview.