DAY # 5

SLOW THE FORK DOWN.


CHALLENGE BREAKDOWN


Good Morning Mindful & Intuitive Tribe… MIT!  This one can be a great challenge to focus on for the challengers who struggle with eating fast. This can be a struggle I have to be mindful about when I don’t eat enough during the day or take a proper break for meals.

Today I will put my fork or utensil down between each bite and wait for at least 45-60 seconds before taking the next bite.

This is another impactful mindful eating activity designed to SLOW DOWN fast eating behaviors so that ideally your meal will stretch out to at least 20-25 minutes. Like chewing, this habit helps your digestive system out so so much. No only does it aid with proper absorption of nutrients but also optimal bowel function. I don’t know about you, but if I don’t poo one day, I’m miserable, bloated and gross. So slow down to help with your toilet time. You’re so welcome darling!

During the beginning of my mindful eating journey, I would catch myself shoveling another bite into my mouth before I’ve even chewed and swallowed the previous one, much less enjoyed the taste of the bite I had in my mouth. I started to recognize some habits:  certain foods and textures I eat much faster than others. When I observed myself doing this I literally laughed out loud and said, “Jennifer, are you involved in an eating contest right now? What is going on?!?”

Sometimes it’s because I am eating a late lunch (3:30/4pm) and just wasn’t paying attention to my earlier hunger cues. Other times it’s because I’m zoning out running on default old food patterns. Sometimes during meals and I’m not paying attention to how food tastes, feels in my body, or recognizing if I’m even enjoying it.  

Today by focusing on the skill of slowing down and placing your fork down between bites, it should help you start to pay attention to your personal eating habits.  If you are eating a sandwich, put it down between bites and mindfully encourage yourself to slow. down.  

Remember to continue to focus on the mindful skills that resonate with you and make the biggest difference in how you nourish your body. Focus on progress, not perfection. 



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MENTAL CHECK-IN


Any mindful eating exercises that make you angry or frustrated?  Any that are a struggle in particular for you or some suggestions that you’re really grateful for incorporating?  I don’t know about all of you, but I still struggle with my own mind-less eating habits that I work on daily.  Remember, no judgment.  Just awareness, curiosity and personal observation about whether or not you want to hold onto certain habits or let them go.  We’re moving into the weekend of the challenge so just reflect on what has or hasn’t changed and why.


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CHALLENGER TO-DO LIST


Go ahead and grab some chocolate or an orange/Halo for a mindful eating exercise we will do!  Hint hint on the chocolate: dark chocolate  especially 70% cacao, will provide better health benefits!  Read my blog post about that chocolate stuff here.


I’ve learned that I eat faster than the speed of light and it is extremely difficult to slow down.
During the challenge I’ve let go of my judgment while learning to mindfully slow down.

— Pam C, Loganville, GA