I’m sure many of you have noticed that 2020 has not been your best year for managing your waistline!
With most of us spending more time at home, we’ve made more trips to the fridge, moved a little less and spent more hours seated either in front of the TV or your computer. So I wanted to share some tips on MINDFUL EATING.
TIP 1: CHEWING
Chewing your food is a simple strategy with huge benefits. The more you chew, the more nutrients you absorb which is SO important for good health. The process of chewing starts breaking down your food into smaller pieces and triggers acid production in your stomach.
The stomach churns your food (think a of washing machine) so that all those beautiful nutrients can be absorbed through the lining of your small intestine.
So how do we chew mindfully?
When you’re eating, stay fully present and in the moment. Be aware of each mouthful of food, and chew each mouthful 20-30 times before swallowing. Yep… 20-30 times!
This helps to SLOW you down and stops you from overeating. Putting your cutlery down between mouthfuls, and only picking them up again once you’ve fully chewed your food and swallowed, again brings you into the moment, and reduces overeating.
TIP 2: SLOW DOWN
It takes around 20 minutes for the brain to register fullness, so if you’re absently shovelling food in your mouth, you can easily eat more than you intend to.
Pair this with Tip 1’s chewing exercise, and this will really help you to slow down.
TIP 3: GET BACK TO THE DINING TABLE
We’re all guilty of it! Hands up who eats their meals in front of the telly? So what’s the problem? Eating in front of the telly is about as far from Mindful Eating as you can get. Think about it. Your attention is on the show you’re watching, not the food you’re consuming. You are more likely to overeat as a result.
Additionally, think about what you are watching. Watching the news, many dramas and doco’s are quite negative, violent or aggressive. Eating under these conditions puts you into the flight/flight response, and when we’re in this response, digestion doesn’t occur.
So TURN OFF the telly. SET the dinner table. TURN ON some beautiful background music, and join your partner, family or friends be it face to face or online for a meal and a chat.
With these 3 tips, you will slow down, nourish your body, and benefit from the relaxation and connection that good food deserves!