1)Check In With Yourself:
Checking in with yourself especially before, during & after eating can allow you to cue in on your hunger & satiety signals. Listening in & becoming more curious as to what comes up & ultimately creating conscious awareness around food & eating.
Ask yourself these Q’s:
1) How am I feeling right now?
2) Are you truly hungry? (Driven by emotions or physical signals)
3) How can I make or have a meal nourishing & satisfying?
2) Create a 10/10 Experience with Food
Digestion starts from your senses that send signals to the brain to secrete stomach acid & digestive enzymes that aid in breakdown of macronutrients. Make it an enjoyable experience. Block out distractions, eat at the table, put some soothing music & light some candles. Engage all your senses (ex. taste, aroma, sight, music). Give yourself permission to enjoy the foods you choose no matter what they are.
3) Slow It Down
Stress turns off digestion & assimilation of nutrients. Create relaxation around your meals by avoiding eating fast, on the go, & rushed. Ways to slow down:
1) Chewing 20 – 30 times
2) Putting down your utensils between bites
3) Taking deep breaths between bites
4) Give yourself atleast 30 – 45 minutes to consume meals
4) Send Gratitude
Gratitude has been shown to have strong associations with greater happiness, improved relationships & overall health. I like to send my gratitude by picking 1 – 3 of these when preparing or eating food:
1) creator of the universe
2) farmers
3) access to markets & grocery stores
4) money to purchase food
5) myself for taking the time to eat
6) my body
Interested in implementing more mindful eating strategies OR interested in incorporating more healthy eating practices into your lifestyle? Book A Discovery Call or Email Me: kavita@wholisticwegrow.co
Kavita Dave, Registered Holistic Nutritionist