The Weekly Dose

#14 A little more on the game changing effect of mindful eating, a summer dip recipe and my favourite chocolate

I just want to shout out to my amazing clients this week who are reaping all the juicy benefits of the work we’ve been doing together. It really is amazing to see and I am constantly inspired by you all, so thank you!

This week we have a really delicious summery recipe for you all and my favourite chocolate.

Is how we eat is just as important as what we eat?

Absolutely! 

How regularly do you eat on the go or when feeling stressed? Have you ever eaten a meal at your desk or whilst watching TV only to feel unsatisfied with no recollection of what you’ve just eaten? How often do you find yourself mindlessly eating snacks whilst scrolling to find you’ve finished the packet but remain unsatisfied? Have you ever eaten your food very quickly and suddenly felt overly full 5-10 minutes later? 

When eating mindlessly, we’re less likely to be in tune with our innate hunger and satiety signals and clients often notice wanting to eat more, feeling very full suddenly, craving something sweet, feeling unsatiated after a meal and reaching for sugary snacks soon after eating. Research has shown that people who eat faster in front of distractions, can eat up to 30% more than they need. 

It can take up to 20 minutes for our gut brain connection to register that we’re full so taking time over meals and enjoying our food in a mindful way, will not only support optimal digestion and nutrient absorption, but help to regulate our appetite and enhance the experience of eating as well as our relationship with food.  

For many of my clients, these signals have been overridden with years of dieting and are a crucial step in learning to listen to and rebuild trust in their own body’s innate hunger & satiety signals. 

Here are a few mindful eating techniques to try: