HOW do you eat?

In addition to WHAT you eat we also have to consider how we are eating. This question goes beyond how you are preparing food or tackling shopping. Think long and hard about the last few meals you've had. Did you eat lunch at your desk or on the road? Did you try to multi task during meal time or did you eat alone with the TV on? Our eating habits play such a key role in our satisfaction with our meals which can make of break your healthy eating plan. 

Check out your FOOD-TUDE. 

Are you eating because you are hungry OR stressed/sad/lonely/bored? Have you ever thought maybe its not what you're eating but whats eating you? We all have our moments of course BUT when food is your go-to fix it option you will find it harder to stick to your nutrition plan and the satisfaction will be fleeting. Try to pick up on common themes and come up with alternatives for how you can cope with whatever is going on. Try taking a few minutes before mealtime to decompress by taking some deep breaths. You can get as spiritual or generic as you want; the point is to calm yourself down because if you are stressed out before you are eating you will be stressed out while you're eating and possibly ignoring cues that you are satisfied. Are you eating for pleasure/you feel like you are "treating" yourself? Try doing something else for yourself. Maybe you stuck to you workout schedule all week or hit a really big goal at work which are both great but try to reward you self with something that doesn't undo the progress you've made.

If you go into your "diet" thinking that you "CAN'T have FOOD X but it makes you happy"  how are you going to stick to your wellness plan? As soon as you come at it from a place of deprivation you are setting yourself up for failure. One reason people tell me that they hesitate to eat healthily because they don't want to miss out on life. Well then I come with great news: You are not resigned to a boring healthy life in fact you will get more out of it because once you omit heavy foods that weigh you down emotionally, physically, and digestively you can really experience your life. Food is not happiness the social experience around the food makes you happy which brings me to my next dining tip: 

Make your mealtime official. 

We shouldn't save dishes or eating at the table or even sitting while you eat for special occasions. Set your table, plate your food, and make it an experience. Be sure to appreciate your food through multiple senses using different colors and textures as well as complimentary flavors. This is especially true of you are reheating/repurposing leftovers- get rid of the Gladware! If you feel good about the food you are eating you will be more satisfied with your choice. If you think the food is boring you will taste boring and there is no reason why healthy food can't be tasty or exciting. In Food Rules by Michael Pollan, #76 encourages putting Flowers on the table so "everything will taste twice as good". 

Focus on your Action.

What is the purpose of mealtimes? To fuel you up for your activities to come not to serve as a distraction from the world. When you eat in front of the TV, in the car, while reading, or checking texts and emails you are disconnected from your body and setting yourself up for overeating.  You eat mindlessly until your "serving" is gone and I really hope you didn't bring the bag with you! This will be a hard habit to break for both meal and snack time but will be very beneficial. How ironic is it that most people  I know enjoy Biggest Loser with a big bowl of ice cream! 

Drink Up! 

An easy way to up your water intake for the day is to drink water while prepping your meal (instead of snacking on your ingredients) and 8-12 ounces 5-10 minutes before your meals instead of during mealtime. I know this might be a difficult transition BUT think about what professional eaters do: they keep their whistle wet so they can get as much food in as possible with the most ease. Drinking during meals dilutes your digestive juices & acids slowing down the whole process which can lead to discomfort and over eating. Additionally, by drinking before meals you are preparing the body for digestion. 

A mealtime is NOT a race. 

This is something we KNOW but fail to practice. Maybe its a bad habit that came out of necessity (busy job or kids at home) but now its time to work on this healthy habit so you can be more in touch what you are feeling when you are eating. We want to reach a point of satiety NOT combustion. What are some ways to slow down your eating?  

   

Chew Your Food.

Chewing is the first stage of digestion and taking the time to chew your food properly will ensure that the rest of the stages of digestion run smoothly. What's the magic number? Many people have heard varying numbers of chomps you must take before swallowing but a better rule (and one that's easier to comply with) is to chew until you can only tell by TASTE not TEXTURE what you are eating. Chewing also helps prevent gas and boating caused by undigested large food particles as they move through your system. Moreover, chewing the appropriate amount of time helps with nutrient absorption. If you spend time planning your nutrition meals and money to but the ingredients, shouldn't you get the most out of it. Don't short change yourself!

Give the Flatware a Break

Take time to savor your food. Just one small bite chewed and swallowed completely before stabbing another piece of food with your fork. While you're at it be sure to put the fork down between each bite or eat with your non-dominant hand. This will not only take extra time but also force you to concentrate on your action rather than mindlessly shoveling.

In The Compound Effect Darren Hardy's strategy is small steps every day towards your goals. Making changes is hard so tackle one at a time. Focus on it make it a habit then move to the next one.