Recently, I have been reading about a new way of eating that suggests that it isn’t just what you eat, but how. Nutritional case studies include clients who work demanding jobs with little break and find themselves wolfing down a sandwich at 3 in the afternoon, and people who eat too fast to register that they are full -a process that takes 10-20 minutes. The problem with these methods is that regardless of the nutritional or calorific value of these foods, is that they disrupt the digestion process. Not properly chewing stops the saliva in your mouth from breaking down food, and can result in the swallowing of air -a sure-fire way to feel bloated. In sister articles this month, Om Yoga magazine looked at how to eat healthily, and mindfully. Here were my favourite takeaways to ensure that your eating habits don’t become your dietary downfalls…
Take a small plate
I am sure that you will have heard this one before! Studies have shown that smaller plates trick the mind into thinking that you are eating more, so do go for it. Instead of loading your plate sky high, dish up a small serving and then if you want more, you can go for seconds -just put the pan on the side in the kitchen and not on the table so you don’t mindlessly take more.
Slow down your eating habits to really appreciate the textures and flavours and give yourself time to chew. Also consider physically putting your cutlery down for a couple of minutes to give your brain time to catch up with how full your stomach really is. Eating this way not only helps you to connect with your body, but also gets you appreciating and enjoying the food much more.
Eat when you’re hungry
If you hold off on eating, you are more likely to make poorer decisions later, and eat less mindfully. To avoid low blood sugar (anyone else get majorly hangry without enough food?!) think about making some food when you first start to notice that you are hungry.
Have a drink
Thirst is often misread as hunger, resulting in needless eating. Hydration also helps with digestion by helping to move food through your intestines. Water and herbal teas are best, and the occasional vegetable-based juice is great as well -just be careful of alcoholic, sugary and caffeinated drinks as they can be dehydrating ironically!
Get in touch with your emotions
A huge 75% of overeating is thought to be linked to emotional stress. Try to find other stress-busters like going for a walk, yoga, exercise, or a relaxing bath to stop bad food choices. If you constantly eat emotionally, then trying to address what is causing the issue is something you of course need to do. Incidentally, pay attention to how eating makes you feel -do different foods trigger different responses?
Disclaimer: I am an Affiliated Blogger with Om Yoga Magazine. Each issue I will write a post on an article from the magazine and share it with you. Have a look here to find about the other lovely affiliated bloggers.