Transcript of the show:
Well, hi there. Welcome back. I'm excited to talk to you today about a topic that you're probably going to laugh at a little bit because it is so simple when we break it down, but it's so, so powerful when you're trained to reach your goals. Maybe you want to lose weight. Maybe you need more energy. Maybe you just want to feel better or more importantly, maybe you just are so ready to take on a healthier lifestyle.
One of the first things you need to think about is regulating your eating behaviors. What you're looking for is some consistency, and you want to have it controlled by our dynamic biological internal cues and not by rigid external rules that have been placed upon us. So in order to do that, I wanted to talk about one thing today.
One thing that you can think about, and this is where you're going to think I'm being silly, but it's so important. I really, really want you to listen in if you're really serious about this, take some notes, and really, really dive into this material because it is going to change your life. I promise. Are you ready? Eat slowly and mindfully.
I know crazy. I know. I know. I know it sounds so elementary. It sounds so silly. And it sounds like something you could blow off, but we don't do it. Eating slowly and mindfully will literally change so much about your eating behaviors. We have a bunch of systems in our body, especially our nervous system, our endocrine system, and our gastrointestinal system that have to work in harmony. They have to have this lovely little symphony going on for everything to work properly when that's not working properly, things can go haywire and that's not so good. That's when you have some unwanted side effects that some of you might be suffering right now. When we eat slowly, these systems work together so much better, especially if you add the component of being mindful, purposeful, like purposefully relaxing when we're eating and limiting distractions.
So let's get right to it. This is going to be some really concrete, doable stuff that you can start today. Now, again, I want you to take this all in and choose one or two things that you really want to focus on because making change is all about sustaining that change and creating healthy lifestyle habits, and not trying to go all-in like a fad diet, and then it's just not sustainable. So here are a few things that I'd love for you to master. And again, choose the one or two to start with.
How about a meal timer sounds kind of weird, but you can just use your phone. I don't know where mine is, but you can use a timer on your phone or whatever it's useful for timing. And what I want you to do is to time how long it takes for you to eat, like pace yourself. Then what you'll be able to do is take that information into future meals. And then you can set some goals around that, depending on what you find out. Did you find out that you're super quick and you don't take long at all to eat? So that's just information gathering. And then what you can do is use that for future situations. All right, something else, you can try to do something between bites. This could be setting down your utensils. I mean, this is some simple stuff, but you have to go through with it taking a few breasts, just taking one, but I'd love for you to take like three breasts in between those bites, take a sip of water. One of the best ones is if you're in a company focused on the table, the conversation focused on what you're talking about and really give them your listening ear that will allow you to just settle. Take your time before you take that next bite.
Or how about this? This one is great for all you wine lovers out there. Think of this as a wine tasting of your food. You want to practice chewing slowly. It's almost like you're sniffing, you know, smell the food and savor your food. Really take the time to enjoy what you're eating. Take notes of this because I've heard some stories where for instance, if people are really always having fast food, the only change they made was to slow down and really to savor it. Then they realized that it wasn't really worth savoring. So they chose a different option. So this might be really helpful for you, even though it sounds so silly. So really take the time to savor your food. Use your senses.
Something else that's so big for all of us right now is eating with that distractions. Get away from the TV, get away from your devices, and eat without distractions. Really be mindful of where you're at, who you're with and what you're eating. Another option is to pace yourself to the slowest eater. So this could take some practice, especially if you're alone, you know, but in a group, which is kind of weird right now, because not a lot of us are going out, but you get the idea.
So sometimes little kids, it's a great pacer because they eat slower. But pace yourself to those slowest eaters and just take note, take a mental note, write it down. If you need to and just see how you feel. Another thing you can do is notice what affects your eating speed. So what we call in the coaching world is notice and name, who are you eating with? When are you eating? What are you eating? Where are you eating? And why are you eating? Don't judge, just notice it, name it, and gather that information. So that's a very, very powerful, full tool. So you have for you something else. I say this a lot with technology. Now, this is the only time that you should have your phone near you as you can actually find an app that can track and enable slow eating.
So play around with one that works for you because there are many different things out there. So you can find an app if, if you're really into the devices and you're really into apps, find a food app that tracks slow eating like enabled, slow eating. So there you have it.
Those are just a few of my tips, but can be very, very powerful and can be life-changing if you want them to be, but you have to take action. It has to come from you. So practice practice, practice, and try it out. Make this bigger, this out for what works for you. I know you can do it and I'll leave you with this. You deserve this. You deserve to live your best to balance life full of joy and happiness.
So why not try this start figuring out how to regulate your eating behaviors and this very first tip eat slowly and mindfully is a huge jumpstart for you. So I'm going to sign off for now, but I would love to hear from you. What are you going to try? What have you tried? And what's working for you, what needs to be modified?
Let me know, reach out, let me know so that I can gather up that information and bring more information to you. So until next time, bye for now.