Have you ever looked down at an empty plate and can't remember how you even got there? You have a fork in your hand. You're no longer really hungry and there are crumbs on your plate, so clearly you ate something, but you were either distracted or in a hurry and never really connected with what you were even eating. And you certainly didn't have an enjoyable nourishing experience.
Well that all stops today with a simple practice I call SEE - SAVOR - STOP! Not only will it help you have a more enjoyable nourishing experience, but it will also help you release weight at the same time. Bonus!
You live a busy multi-tasking life and there is never enough time in the day. I get it - I live it! But I want to encourage you to make a mindset shift in how you eat and the importance you give to the time you dedicate to nourishing your body.
First, let's consider redefining what we call "feeding" our body. Instead of "eating" - which isn't a bad word per se. It's just pretty basic, ordinary and pedestrian (yawn!), if you will. "Nourishing" your body, however, has a whole different thing going on. When you nourish your body, there's an intention to feed your body food that gives life and nourishment.
When you nourish your body with Power Choices (whole, clean single ingredient foods from God's abundant buffet), there's a warm fuzzy caring to that intention - and an underlying understanding that it's a 2-way street. When you nourish your body, your body loves you back by giving you energy, creativity, confidence and health. Yes!
Now that you're clear on the importance of redefining your terms, let's take a deeper dive into the nourishing experience - SEE - SAVOR - STOP!
1) SEE the food on your plate
2) Slow down and SAVOR each bite
3) STOP when you're Satisfied (but not stuffed) & Smile!
According to research, we eat 92% of what is on our plate, so it's super important that you're intentional about seeing what's on your plate before you devour it. What does that look like?
STEP 1: SEE IT!
#1 - Pause and See The Plate (Engage your senses)
- Eyes - Is it colorful? (the more naturally occurring colors - the more naturally occurring nutrients)
- Nose - Is your nose tingling from the yummy herbs, spices and aromas?
- Ears - Have you shut down the noise and distractions around you so you can focus on the forthcoming nourish experience? Be present.
- Mouth - Are your taste buds dancing with excitement about the experience they are about to have?
#2 - Power Choices or Free Will Choices?
Is your plate filled with God-made food (Power Choices) or Man-made food (Free Will Choices)? When you "Lean on Clean," you are making the choice to nourish your body for longevity. Sure it's fine to have a free will choice every now and again, but your goal is to lean on clean foods.
#3 - Is it a Power Plate (1/2 Veggies + 1/4 Protein + 1/4 Fiber)?
The right combination of nutrients will not only create a tasty plate, but will also help balance your blood sugar and sustain your energy until the next meal, and keep you from overeating throughout the day.
Nibbling and noshing and other mindless behaviors can also be your secret saboteurs. Even with snacks, get them on a plate, so you can actually SEE and connect with your food.
Now if you're satisfied with what you SEE, it's time to say your blessing and move onto the next step - Slow Down and SAVOR!
STEP 2: SLOW DOWN & SAVOR!
I love the quote - “Drink your food and chew your liquid.” Admittedly, I used to be a speedy eater. My daddy was a fast eater when I was a kid, so I would always try to be like him - especially since my mom and my sister ate, what seemed to me at the time to be, painfully slow. But now I certainly know better =).
Committing to a chewing practice was transformative for not only my nourishing and digestion, but it also helped me release my stubborn menopausal-ish 15 pounds. Double yay!
Why Chew More?
#1 - Improves Digestion
Digestion starts in the mouth. When you chew your food completely, you give your digestive system time to get ready and to do its job.
#2 - Improves Nutrient Absorption
So it shouldn't come as a big surprise that your stomach doesn't have teeth =). Your stomach is only able to absorb what is available on the surface. When you chew food completely, you give your body the best opportunity to get the most nutrients absorbed from your food. If you're putting the energy eat nutrient rich foods and lean on clean!, you may as well get the most nutritional bang for your buck!
Research says that fast eaters are 115% more likely to be obese. It actually makes sense when you consider that it takes 20 minutes for your body to register that you're full. When you eat too fast, you are likely to eat more food than your body may actually needs. Aim for 20 minutes to eat your first helping. A second helping may not be necessary =).
#4 - Improves Enjoyment
If you've done your job and gone to the trouble of creating, purchasing or ordering a yummy and flavorful meal, then take the time to experience all of the flavors and textures in each bite. Yum!
STEP #3: Feel SATISFIED & STOP!
I also love the Asian proverb - "Eat until you're 8/10th's full." Connect with your body and the feeling of nearly fullness. Stop when you're satisfied and before you're stuffed. Then SMILE! You've done it!
SEE - SAVOR- STOP! Try it tonight and let me know how it goes =). Bon Appetit!
BLESSINGS & XO!
Charlie Jordan Brookins
Your Girlfriend in Whole Body Health
Founder, Fit thru Faith