Get the Most Out of Your Meals

Did you know it is scientifically impossible for your body to heal, release weight and absorb all the nutrients you eat when it is under a constant stress response?

In my blog about stress I explain how your digestion shuts down when you are in a stressed state and how a stressed state can even be caused by feelings of fear, guilt and shame. To get a deeper understanding I recommend reading that blog so you can fully appreciate what the following tips and techniques can really do for you.

Before, during and after a meal you want to be in a relaxed state so that your body (and mind) can benefit from the nutrients you are providing it.

Here are some simple tips and techniques that can help you achieve that relaxed state so that you can boost your metabolism and lower your production of cortisol:

Before your next meal, try what I call the “5-5-7” breath:

Inhale for a count of 5 > hold your breath for a count of 5 > then exhale for a count of 7. Repeat at least 3 times. This gives your body a chance to relax before your meal, which will increase your digestive capacity and help your body pull more nutrients from the food you’re eating.

Appreciate your food:

Eating a side of guilt with your french fries is something a lot of people experience. It’s time to let that go. As we just learned guilt triggers the stress response! So instead of feeling guilt or shame think appreciation and allowing. Appreciate the flavor and the nutrients you are allowing your body to receive.

Be in the moment:

Let go of your to do list, of things that may have annoyed you earlier and focus all your senses on your meal. The smell of your food, the tastes and textures. How beautiful your food is, how delicious it looks. Even the sounds in the room, maybe you have music playing or you are chatting with your family.

Focus your conversation and thoughts on positive things:

Negative thoughts and feelings can create a stress response. Save the lecture you were planning to give your kids for later and release negative thoughts by allowing the family to share the highlights of their day. If you are eating alone continue to focus on your food and when you find your mind wandering think of something you are grateful for that happened to you today and then bring yourself back into the moment by focusing on one of your senses.

Eat slowly and chew consciously:

Try to avoid mindlessly shovelling food into your mouth, digestion starts before you even swallow your first bite! I know you may have had to eat fast growing up or you didn't eat at all, it's time to let go of this as it no longer serves you. Start slowing down by counting your chews, This could even be a game you play with family and friends.

Sit down while you eat:

This is not time to multitask. I know you are great at it but you will end up feeling worse, not better. Especially if you are eating at the counter, there is just a cupboard door separating you from some of the things you are trying not to eat…………”I just ate that bowl of healthy food and I’m still hungry, I could have that chocolate bar now”………..You see where I’m going.

Make time to eat:

Schedule it in if that works best for you. When you feel like there is not enough time to eat you will rush. Giving yourself the gift of a meal on a regular basis is one of the best things you can do for yourself!

Move around after your meal:

If you have time, especially after dinner, take time to go for a walk even if it is just for ten to fifteen minutes. If you do not have the time remember that housework (and that means cleaning the kitchen), is exercise too. Put on some upbeat music and boogie around the kitchen!

Most of these you can do even while you are out with family and friends, and they won’t even know you are doing them.

Implement one thing at your next meal. I think you will be pleasantly surprised by how much you enjoy your meal when you are in the moment and relaxed.

To your health!

Terra