How to become mindful when eating...
We've hit the last week of August!!!! Are you in panic mode about 1 September and the beginning of Spring?
You know - tanned legs, pedi-ed toes and wearing cute skirts and blouses?
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Good news for all who want to lose some cms around their tummy and start feeling more energetic!
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So our lives are busy - the list of to-dos is l-o-n-g, our schedules are packed to bursting and we still need to eat!
If you're like most of us then you eat while you're on your way to pick up the kids, do the grocery shopping or while watching u10 rugby...
As a result - we choose fast and convenient over nutritious and satisfying.
And then what happens?
Our health starts going pear-shaped as our waistlines go apple shaped!
We begin to develop symptoms of an unwell body like moodiness, cellulite, gas, bloating, foggy brain, sore joints, low energy and weight gain.
How can you move away from unhealthy, rushed eating times to slow and aware?
A couple of ways because most of us dont have the luxury of changing our schedules completely.
When you eat while doing something else then you are not focussing on all that goes into your mouth.
Because you're not focussed on your snack or meal you find that it is gone before you know it.
And it can leave you feeling empty.
Slow down while you eat.
Chew your food more - at least 20 times - ideally 30 times!
This actually has a physical benefit in that it is aiding the digestion of your food, since digestion starts in your mouth.
That's what saliva is for!!!
But while you are chewing and eaating slowly become aware of the texture of the food you havee chosen. Take a breath and put yoru fork down between mouthfuls.
Assess your fullness and how hungry you are.
When we eat while doing something else like working or driving or standing then we can eat to beyond fullness.
To feeling uncomfortable witha sore tummy.
This can often happen in a social setting with friends and family. It happened to me just a while ago.
And I went to bed feeling very uncomfortable and with a slightly sore tummy.
Overeating can become a habit and if that happens then you're going to be eating extra calories.
Which if you dont burn up are inevitably going to stored as FAT...
Use this simple scale to rate your hunger.
Only eat when you're at 3 or 4.
Waiting to eat when you're at 5 or 6 will leave you grabbing anything, usually convenient and low in nutrition.
Sometimes you can think you're hungry even though you've
Sensory cues like seeing food and smelling food can increase your appetite even when you don't need to eat.
Think about when you go to a food market or a farmers market or even the grocery store and you have literally just eaten a meal! and you smell food cooking... mmm mmm.
So keep a snack pack of nuts and biltong on hand. You don't need the samoosa or the jaffle or the boerewors roll.
When you're cold then you may want to eat more.
Here's the thing. Your body is like an old fashioned paraffin heater.
Just like a heater needs paraffin to warm a room, your body also burns more calories to keep you warm.
If you're feeling cold then enjoy a hot cup of herbal tea or take a brisk walk up and down the stairs/ passage at work or around the block to get your blood flowing.
Just as an aside - sitting for more than 20 minutes can slow your metabolism...
If you feel hungry when you're stressed then it is probably comfort and support you are looking for.
Rather than choosing the chocolate or packet of chips find something else to do.
If you answered Yes then please don't hesitate any longer! Book a FREE strategy session with me...
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In your Strategy Session we'll discuss your top 2 health challenges and ways to get on track.
So that you can start back to feeling healthy, more energetic and manage your lifestyle.
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