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mindful eating 101

nut cup photo
My nut cup

I have a problem with nuts. (Go ahead and giggle now 😂) I will eat the whole bag in one sitting if I’m not paying attention. Granted, they do have a lot of health benefits, but they also have a lot of calories, and can upset my stomach if I eat too many.

Solution? I package them in 1/4 cup containers and store them in the freezer. That way I only eat one small serving per day. Plus, they are really good when they're cold--must be the crunch factor that is so satisfying!

I’m also working on eating more mindfully and adding rituals around eating into my day. Voila—the nut bowl! (Go ahead and giggle again.) I bought this little bowl in France, so it reminds me of my travels and a culture in which people tend to slow down and savor the eating experience instead of eating over the sink, in the car, or while scrolling Facebook. 

Another ritual I've been implementing is eating more slowly. I have always been one of the first at the table to finish eating. Maybe it’s the constant task master in my head that says it’s time to do something else, be more productive, start washing the dishes... And sometimes I find myself standing at the kitchen counter after I get home from work, realizing I just ate a whole meal’s worth of food, but not really sure what exactly I ate. Sound familiar?  

The new habit I’m working on is to sit down every time I eat and focus on slowing down. Take a breath and put down my fork in between each bite. Try to be the last person finished (although I find that makes me focus uncomfortably on what everyone else is doing—not what they’re saying.) And definitely don’t eat while I’m on my phone or laptop. That’s a recipe for eating a whole bag of nuts at one sitting!

And finally, when I find myself fighting with a craving, I need to ask myself "are you really hungry, or are you tired, upset, thirsty, or just bored?"  Some days I am all of the above, and it takes all my energy to step away from the cookies and chocolate. Then I move on to Mind Games Part 2:  I tell myself "you could eat the cookie, but you know that's a slippery slope that leads to more cookies.  What you're really looking for is more energy, so drink a glass of water, go outside for a walk, jump on the trampoline for a few minutes, etc. to rev up my energy instead."

Of course, there are times when I really am hungry.  In that case, I try to go back to the beginning: sit down, focus on the moment, eat slowly, and really pay attention to what I am doing.

I'm interested in hearing about the rituals you have created around eating or drinking to make it an enjoyable experience.  Contact me at JenniferIbenWellness@gmail.com or comment below.

Peace, friends!

If you'd like to talk to me more about creating a nutrition plan that works for you, I've got you!  I'm a certified Nutrition Coach who will create a simple, customized meal plan for you and coach you through how to implement it into your busy life.  We also talk about all the pitfalls that make it hard, and help you make it the anchor that keeps you healthy, energized, and sane through the whirlwind of your everyday life.

I'd love to talk to you about the program, so book a free consultation with me by clicking the Calendly button. I look forward to talking to you!


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