Do you typically multitask while you’re eating?

If you are used to scrolling on your phone or watching television while you eat, try something different this week.

Try eating with no distractions, even if just for a few days. Try to be mindful of chewing each bite well, breathing calmly throughout your meal, and taking your time.

It can be challenging to recognize the cues from your body to stop eating when you’re busy with other things. Leaving this mental space for you to pay closer attention to what you’re doing while you’re eating can help you tune in and see what your body is telling you.

What’s your typical meal routine?

If you think about it, much of the things we do every day as a part of our routine, we do it in autopilot. It’s easy to get “in the zone” when doing repetitive tasks, but this also allows us to walk through a big portion of our life mindlessly.  One way I fight autopilot is by listening to podcasts or books while doing everyday tasks. This way, I feel like I’m using my time wisely and enjoying doing these tasks more.

What’s one way you can fight autopilot in your everyday life?

To be more present, to use your time wisely, and to enjoy your day more?

Let me know what ideas you have!

I want you to try something new this week — a fun mindset shift that’s incredibly simple to implement.

Every time you eat a meal this week, think about what it’s DOING for you.  Think about it infusing every cell, giving them the energy they need to help keep your body going throughout the day.

Having a positive mental relationship with the foods you eat will even help you digest your food better. It’s a great practice to begin and stick with even after this week!

I have a small challenge for you to try this week.

Instead of thinking of any food as “good” or “bad” — try to erase that from your mind this week.  Instead, think of every food decision you make as a way to fuel yourself throughout the day.  Think: will this be proper fuel and help me get through my day feeling good?  Or will this slow me down, cause a headache and bloating, or make me want to take a nap?

I think we forget to consider how food actually makes us FEEL, and we spend more time focusing on how good something tastes.  Try this shift in perspective for a few days and see what happens!

 

Just a reminder for you today (we all need this reminder!)

When you have some free time today, resist picking up your phone and mindlessly scrolling through social media.  I get the irony that you’re reading this ON social media — but try putting some boundaries up with social media and your time.

Do you currently have boundaries set, or do you find yourself on your phone more than you like to be?

 

Ways You Can be More Mindful & Intentional With Your Meals

Counting calories, tracking macros, and restrictive dieting, for the most part, all lead to one thing —an unhealthy, negative relationship with food. Food is there to fuel our bodies and satisfy our taste buds. We should love and enjoy it, not dread it. However, in today’s busy world, we often eat mindlessly, ignoring whatever signals our body is sending us. Here are six tips to help you eat more mindfully.

1. Before you eat, take some time to breathe and check how you’re feeling
This is an important first step towards mindfulness and eating in the present moment. How are you feeling right now? Are you hungry, or are you just thirsty, bored, or stressed? Sometimes, we confuse different emotions or thirst for hunger and grab some food without taking time to reflect. Maybe instead you need some water, exercise, meditation, or just some time to destress. Taking a few minutes to breathe deeply can help you stop and reflect on what your body needs at this moment.

2. Evaluate the food you’re eating
Before you take your first bite, take some time to look at the food on your plate, and evaluate its properties. What colors are on your plate, and what textures do you notice? Are they healthy, whole foods, or processed foods? Where did this food come from? Instead of focusing on the quantitative properties (i.e., number of calories, carbohydrates, etc.), focus on the experience of the food. This will help you enjoy it more and be more appreciative of the healthy foods you’re eating.

3. Eat slowly!
Eating slowly is not only crucial for mindful eating, but also for aiding digestion. Often, we eat so fast that our brain doesn’t even have time to register that we’re full before we’ve already finished two plates. Put your fork or spoon down between each bite and take your time. This will not only help you better assess when you’re full, but it will also help you enjoy your food more.

4. Halfway through your meal, stop and assess your hunger levels
Often, we only stop to consider how full we are once we have finished all the food on our plates. However, the amount of food on your plate might not be the amount of food you need. Halfway through your meal, stop, and assess whether you are still hungry or whether you are still enjoying the food you’re eating. You don’t need to finish your plate.

5. Chew your food thoroughly
Digestion begins in the mouth. When we chew our food, important digestive enzymes are released with our saliva. Thus, taking time to chew our food is not only important to keep us mindful of the different tastes and textures that we’re eating, but it also improves digestion. When we take time to chew our food, we are also subconsciously slowing down our eating and enjoying the entire  experience.

6. Enjoy your food
This is so important—eating should not be a chore, nor should it be something that we only do because we have to in order to live. Eat the foods that both your taste buds and your body enjoy. The more you restrict yourself from what you actually want to eat, the more frustrated you will get, and you will probably end up eating it anyway. You might as well just eat it and enjoy eating it!