spoonfork

Mindful Eating: Slow down everyone…

The Waitplate System really encourages not only changes in eating behavior but also changes in attitude towards food and the eating process.

For any new behavior to be permanent it must first be learned then practiced over a few weeks. The aim is to create harmony with food, joy in eating and satisfaction in smaller portions. To attain this we have to renew our love and appreciation for the food we eat and those we choose to share that food with. Sound too “out there”? Not really. When we have gratitude for the food we eat, prepare that food with love and eat it with those we care about we create harmony with the eating process. Following the simple but precise rules of the Waitplate System will assist you to slow down your speed of eating, chew more mindfully, improve digestion substantially and re- connect with that part of you that wants to be a gracious and appreciative eater. Some important things to consider when you consume any meal…..relax….take your time……be present……taste……enjoy……..savour…….be grateful…….rate your hunger…. truly experience every bite……be an elegant eater…….eat only what you need not just what you want.  Give thanks. When we embrace mindful eating we nourish not only our bodies but also our spirits and replenish ourselves with energy and joy. So start today. Be gentle with yourself and slow down your eating a little more each day. Remember, chew your food until it becomes a liquid and is swallowed involuntarily. I promise it will aid digestion and you will feel fuller on much less food.

Even when you have a small meal like a sand-which or snack, take one moment to appreciate the aroma of the food, then take a small bite and concentrate on the taste. Slow your chewing rate down and relax even if only for a few minutes. This process re-programs your eating behavior over time. I know this will be hard for some people initially but with practice it will become second nature.

berries

The importance of rating your hunger as you eat

Hi everyone,

For those who are using the Waitplate System and even for those who are not, one very important aid in weight management and re-balancing is to rate your hunger while you are eating. Sometimes called your ‘hunger quotient’, this helpful tactic encourages eating behaviour awareness. It could be argued that constantly rating how sated you are, brings attention to eating, which may in itself lead to weight loss.

Before you start your next meal sit down with a pen and paper. Write down a number between 1 and 10 that best rates how hungry you feel. Number 1 being extremely hungry and 10 being comfortably full.

Now as you commence your meal be truly mindful of all the aromas, textures and individual flavours with each bite. Chew slowly and deliberately. Pay full attention to this process. You may need to practice this a few times. One chew per second is perfect. Make sure each bite of food is completely liquefied before you swallow it. This will ensure that your mouthful will be partially digested even before you swallow and the optimal amount of nutrients extracted. Continue in this manner for a couple of minutes then cease eating. Put your cutlery down, take a breath and a small sip of water. Wait for a minute and then rate your hunger again. (After you begin eating, it will take around 18- 20 minutes for the food to work its way into your blood stream, altering hormone and sugar levels. So if you complete a full meal in less than 15 minutes you may still be hungry.)

So after you have rated your hunger again, is your hunger subsiding? Continue in this same manner until you rate your level of fullness (or satiety) up around 7 or 8, then stop. By eating until you are only 80% full will result in increased energy as your digestive system doesn’t have to work so hard. Less food in your system will result in weight re-balancing and a healthy digestive tract. Try It!