Tag Archive for: meals

3 Ways to Make Every Meal a Sit-Down Meal

When it comes to mealtimes, do you often find yourself scarfing down food because you know you have to eat rather than savoring every bite?

 

Too often I find that my clients are eating their meals either in their car or at the kitchen counter rather than at the table.

 

I’ve had several clients tell me they do not feel worthy of a sit-down meal! They do not think they deserve to enjoy their meal in a pleasant environment, free of distractions.

 

There are several reasons why they feel this way, and you might find that you identify with some of them.

 

Let’s look back and figure out where this belief might have originated:

 

  • Is it something you saw mom or grandmother doing?

 

  • Is it something you were led to believe by someone you trusted?

 

  • Were you ever told that you “shouldn’t” be eating because you are “fat”?

 

While it’s important to understand the origin of this belief, please know this…

 

You deserve to eat, every meal of the day, every day. And you deserve to sit down and enjoy your meal and savor each bite.

 

You may say that you have no time to plate your meals, that you are busy, constantly on the go and it’s just easier to grab when you can, or just graze throughout the day.

 

I understand being busy, but it’s all about priorities.

 

You CAN restructure your day to include mealtime. This means you sit at the table with a plate of food and enjoy it in good company.

 

3 Ways to Make Every Meal a Sit-down One

 

  1. Breakfast

 

Instead of eating breakfast in the car, wake up a few minutes earlier and plan to sit at the kitchen table to enjoy your breakfast. To make this even easier, prepare what you can the night before, so you have fewer steps to do in the morning.

 

  1. Lunch

 

Instead of eating lunch at your desk, schedule 30 minutes into your schedule to leave your office to eat lunch. Maybe there’s a break room at work, a local park with picnic tables, or on occasion, a nearby restaurant you can eat at. Your mealtimes can be a good time to reflect and really tune into what your body is telling you.

 

 

  1. Dinner

 

Believe that you are worthy of eating a well-balanced dinner, sitting at your table. Make it a point to finish cooking, plate your food and sit down. Put a nice tablecloth on your dining table and use a nice plate instead of a disposable plate.

 

Savor every bite. Really tune into the taste, texture, and flavor of the food you are eating.

 

Be fully present.

 

By actively savoring each bite, you will find yourself more satisfied with your meal rather than when you pick at food mindlessly.

 

Plating and sitting down to your meals throughout the day will help you feel more satisfied, and you won’t find yourself searching for food during the day and night.

Mindful Eating During the Holidays

The holiday season is here and if you are concerned that you will gain weight like in past years, let me assure you that it doesn’t have to be that way.

 

Holiday weight gain often comes from mindless eating such as eating fast without even tasting the food, munching mindlessly on hor d’oeuvres before dinner or having that second piece of pecan pie because you felt pressured by the host.

 

In contrast, when you eat mindfully, you are more aware of your eating habits and the sensations you experience when you eat, such as the taste, texture and aroma of the food.

 

Here are 5 easy ways to get started.

 

  1. Slow down. Are you the first one to finish your meal or the last one? Before you begin eating, think about how you will proceed to eat your meal.  Consciously decide that you will slow down, and allow at least 20-30 minutes to eat.  Take the time to appreciate the food you are eating.

 

  1. Sit down at the table. Eating while standing in front of the refrigerator, buffet table or while walking around will decrease your attention and satisfaction with your meal. Instead, plan to sit while eating, even at a buffet party.  Fill your plate appropriately with food, and find a table to sit.  Friends and family will likely join you and you can enjoy nice conversation while being more mindful of your eating.

 

  1. Savor your food. Focus on each bite of food that you put into your mouth. Experience the taste, texture, flavors and aroma of the food.  Is it sweet, salty, sour, crunchy, or smooth?  Do you like it, dislike it, or it’s just okay?  If you aren’t fully satisfied with it, don’t finish it.

 

  1. Be in the moment. Are you fully present when you are eating?  Be sure to turn off the television, and avoid reading or talking on the phone while eating.  These activities take away from the mindfulness of eating.

 

  1. Put your fork down periodically throughout the meal. Observe what you do with your silverware during the meal. Do you keep it in your hand?  Are you preparing the next bite of food on the fork while chewing what’s in your mouth?  When you turn your attention to the next bite, you are not being mindful and completely miss the food that you are currently eating.  Instead of enjoying the food in your mouth, you are focusing on matters beyond the present.  So this year, put your fork down on the table while you are chewing and give all your attention to the food in your mouth.  When you finish that bite, pick up the fork and take another.

 

Another possible contributor to your holiday weight gain: food pushers.

 

If you have family or friends that are food pushers, it can be difficult to stop eating when you are full.  But it is OK to politely say “No thank you, I am full, but I will take a piece home for later.”  Many people will not push you any further, since you will be taking some home.

 

It is important to listen to your body and know when you are full.

 

Taking the time to listen to your body and following these 5 easy tips will get you started on your journey towards mindful eating and help you avoid unwanted holiday weight gain.

 

If you would my help and support through the holidays and New Year, just go to www.TalkWithBonnie.com and we’ll set up a time to talk.

 

Do You Plate Your Meals?

fullsizerender-copyThink about this: When it’s time to eat, do you put your food on your plate and sit down and eat a full meal, or do you stand at the counter and pick at different foods until you feel you’re satisfied?

 

If you associate more with the latter question, you are not alone.

 

I have had a number of clients come to me feeling they are not worthy of a full meal.  Because of their weight, they do not think they deserve to really enjoy their meal and eat in a pleasant environment, free of distractions.

 

This is just not true.  Let’s take a look back to your past and figure out where this habit started.

 

Is it something you saw family members engaging in?

 

Is it something you were lead to believe by someone you trusted?

 

Do you think you are undeserving of a good meal because of what you weight?

 

No matter where this habit was formed, there is something you should realize.  You deserve a proper meal, every meal of the day, every day. You deserve to sit down and enjoy your meal and savor each bite.

 

Plating Your Meals Throughout the Day

 

Many of my clients use the excuse of always being on-the-go or busy at work as their reason for not plating each meal, but that doesn’t have to be the case.

 

Even if you’re not at home, you can still have a good meal.

 

Instead of eating breakfast in the car, wake up a few minutes early and sit at the table to enjoy your breakfast.  Those few extra minutes will make a big difference in the way your body feels.

 

Instead of eating lunch in the car or at your desk, find a table nearby to sit and enjoy yourself.  You can do this by going to a restaurant for lunch, going to your office cafeteria, or sitting on a park bench.  Your meal times can be a good time to reflect and really tune into what your body is telling you.

 

Plating Your Meal at Dinner

 

Here are a few simple ways you can start working on plating your meals and sitting down for dinner:

 

  • Treat yourself to a well-balanced, proper dinner at your own table. Make it a point to finish cooking, plate your food and sit down at the table.
  • Put a nice table cloth on your dining table. This will make your environment more enjoyable.
  • Use a nice plate instead of a paper plate. Again, this will enhance the environment of your meal.
  • Savor your meal. By actively savoring each bite, you will find yourself more satisfied with your meal rather than when you pick at food mindlessly.

 

Plating and sitting down to most of your meals throughout the day will help you feel more satisfied and you won’t find yourself reaching for a snack an hour later.  You will also become more relaxed as you can use that time to reflect on how your body feels and clear your mind.

 

Your Turn to Take Action:  For dinner tonight, make it a point to plate your meal.  Let me know how your experience was in the comments below.  I would love to hear from you!

 

If you are interested in starting on the intuitive eating journey, you can contact me here.

 

 

How to Slow Down the Pace of Eating

timerIn today’s fast paced society it’s only natural that we rush around trying to get everything done before the day is over. You rush to work, school, and everywhere else you have to go. While moving fast may be a necessity for you, eating fast can be detrimental to your health and body.

 

Did you know that eating your meals quickly can actually lead to overeating and weight gain?

 

Think back to your last meal… did you inhale it or take the time to enjoy every bite?  How long do you think it took you to finish your meal? If it’s less than 20 minutes then keep reading.

 

Don’t worry you’re not alone, most people devour their meals in about 5 minutes. They put a forkful of food in their mouths and before they even swallow, the next forkful is ready to go. Do you do this too?

 

When you do this you’re not savoring your meal and you’re not being mindful as you eat. Slowing down as you eat will allow you to really taste every bite and get the most satisfaction out of the meal as possible.

 

Eating quickly also prevents you from eating until you are comfortably satisfied because you don’t pay attention to your inner fullness signals, instead you eat until the food is gone. It takes the brain 20 minutes to realize that your stomach is full. If you eat fast you can completely miss that fullness cue and you can overeat. It can even cause bloating, gas and heartburn.

 

In a Japanese study of over 3,000 people, both male and female, those who ate quickly until they were completely full were three times more likely to be overweight than those who ate slower.

 

Slow down your eating by:

  • Setting an allotted 30 minutes to sit down and have a good meal
  • Putting your fork and knife down between bites
  • Chewing slowly
  • Using your non-dominant hand to hold the fork
  • Eating with someone else
  • Eat without distractions (meaning no T.V. or Phone)

 

Challenge yourself

Set the timer on your phone and see how long it normally takes you to finish a meal. It might be 5 minutes and you might think that stretching it out to 20 is impossible. It’s not! Continue to use the tips above every time you sit to eat to help lengthen your meal minute by minute. Before long, you will be eating slower and using your inner fullness signals to guide you when to stop. And, you’ll enjoy your meal a whole lot better.

 

Comment below and let me know how this goes for you!