Fall Health Challenge!
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Week 1!
Start Here: Focus Points -
Fueling Your Fall: Seasonal Nutrition for Immune Support
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Week 1: Monday Check In!
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The Power of Sleep and Its Role in Regulating Key Hormones
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Easy Workout #1
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Recipe: Sweet Potato Spuds
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Snack & Lunch Ideas
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Week 2Mindful Eating
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Recipe: Orange Cardamom Oats
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Excercise, Stress & Sleep
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Easy Workout #2!
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Week 3Week 3: Monday Check In!
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Recipe: Maple Mustard Chicken with Squash & Brussels
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Quick Workout #3
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Recipe: Chocolate Chip Blender Oats
Participants 4298
1. Introduction to Mindful Eating
Mindful eating is about being present and fully engaged while eating. It encourages awareness of the sensory experience of food, leading to improved digestion, enhanced enjoyment, and better portion control. Mindful eating also helps reduce emotional eating.
2. Understanding Hunger Cues
- Physical Hunger: Signals from your body that indicate the need for nourishment, such as a growling stomach or low energy.
- Emotional Hunger: Eating in response to feelings such as stress, boredom, or sadness.
Before eating, take a moment to assess your hunger on a scale of 1-10. Determine if you are truly hungry or simply responding to an emotional trigger.
3. The Art of Slowing Down
- Put Down Your Fork: After each bite, set down your utensil. This encourages you to chew and savor your food.
- Chew Thoroughly: Aim to chew each bite 15-30 times. This enhances digestion and allows you to enjoy the flavors.
- Pause Between Bites: Take a breath and assess your hunger before continuing to eat.
4. Portion Awareness
- Mindful Portions: Use smaller plates to help control serving sizes.
- Serving Style: Serve food in the kitchen instead of on the table to avoid over-serving.
Practice serving smaller portions and reassess your hunger before going back for seconds.
5. Identifying Emotional Triggers
Recognize the difference between emotional and physical hunger. Keep a food journal for a week, noting when and what you eat, along with your feelings at the time. This will help you identify patterns and triggers for emotional eating.
6. Engaging the Senses
Focus on the sensory experience of eating. Notice the colors, textures, and aromas of your food. Consider doing a mindful eating exercise with a small piece of food, focusing on its flavors and textures.
7. Reflection
At the end of the week, reflect on your mindful eating experiences. What did you learn about your eating habits? How did being mindful affect your relationship with food?