Sit and Be
How often do you sit down and just take a moment to observe, smell, look at what food is in front of you Before you begin eating? Or just simply take a few deep breathes, disengage from your day, thoughts, schedule, and what’s around you before you eat?
How often, do you think after you eat, and correlate how you feel with what you ate?
Practicing these two habits often can benefit you and your success. They bring you from strict dieting to detective and conscious living. They allow you to honor and know YOU, your body. It’s all about mindfulness and it’s pretty simple to practice.
Aim to take ONE meal or snack daily and sit in peace and quiet, allow yourself a good 20-30 minutes to disengage from any thoughts and multitasking.
Do this either before preparing/ordering food, or after preparing but before you begin eating.
Place the food in front of you (if prepared). Take 3-5 deep breathes, close your eyes if desired or just keep a neutral gaze. Each time you breathe let yourself relax and let go of any thoughts or tension you may have. Take mental note of your hunger, stress, energy, cravings, and if you’re in a hurry.
Next, look at your food, clearly note what it looks like, what parts look particularly tasty, notice if your appetite, hunger, or cravings have shifted any. Are you calmer and thus less in need of food.
When you go to take a bite of food, be sure you aren’t doing anything else (reading, texting, talking, thinking of your to do list, thinking of how good or bad this food is, etc). Take the bite, set your utensils down, and fully chew your food noticing taste, texture, aroma, appetite. Pause, then repeat, noting any changes in hunger, appetite, cravings, and any distractions external or mentally that may come up.
You may not notice anything. But in time, what often happens is, you and your body begin to notice satisfaction, satiation, boredom, fullness, and you can determine what to stop eating.
After eating, note your appetite, hunger, cravings, energy at intervals of 15,30,60,120 minutes, and 3 hours.
This doesn’t need to be obsessive, it’s simply a slower than normal practice.
I recommend doing this once daily for at least 30 days, if not ongoing. If you can become intune with your body and it’s signals, you can honor it, choosing to do things accordingly to adjust if needed. Doing this at one meal regularly for a period of time carries into the rest of your life, meals, and eating.
Try it this next month and let me know how you do!
Wanting more guidance on this or any nutrition, fitness, or health coaching? Contact me today!