5 minutes ago
Sometimes when i talk about intuitive/ mindful eating with people they have a hard time knowing how to practically apply it. and not that there is a right or wrong way to eat intuitively (bc respecting your unique needs & inner wisdom is kind of the entire point) but here’s a simple practice you can try next time you’re getting ready to eat/make a meal that will help you move from reactive, rigid eating to a more responsive form of eating that gets at the root of what you need
body check in—>rate your hunger from 1-10. are you distracted and thinking about food? may be time to eat. if you’re really attuned to physical sensations maybe you feel your stomach growling or your mouth watering, time to eat. are you fatigued, do you have a headache, definitely time to eat. is your body craving anything specific? cold, fresh foods, warm soup, fluid, etc? note his won’t always be apparent, but keep checking in
heart check in —> where’s your heart at? are you upset, depressed, stressed out? are you overjoyed, content, peaceful? are you lonely? how can you respond to any heart needs you have best maybe it’s with eating, maybe it’s with something else? if you’re hungry, eat!! if you know that calling a friend or journaling or something else will best meet your heart need, do it in addition to eating. you may try meeting that heart need in a small way before you eat to put yourself in a good place and allow yourself to relax & enjoy eating
mind check in—> what do you need right now now nutritionally? are you about to go on a run or did you just workout. maybe you need a little extra carbs and protein. do you need this meal or snack to last you a while, try incorporating the big 4: carbs, protein, fat, & fiber. what foods will leave you feeling energized & satisfied? are there any food rules inhibiting you from eating these foods. how can you create a positive environment for you to enjoy your meal with as little distraction as is possible?
give yourself grace here. it’s not always possible to go thru these questions, but by doing it when you get the chance, you allow yourself to become more and more in tune with your needs and better able to meet them meet them.