DAY # 9

SLOW THE FORK DOWN.


CHALLENGE BREAKDOWN


Good Morning Mindful Eating Family!  This one can be a doozie for the fast eaters out there...

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 mindful eating activity designed to  SLOW DOWN fast eaters so that ideally your meal will stretch out to at least 20-25 minutes.  Still focus in on your true hunger levels on a scale of 1-10, sitting down for meals, avoiding distractions, really savoring your first bite, chewing your food until the consistency of applesauce and stopping when you are 75-80% content.  Don't forget to say a small prayer, set an intention or give words of thanks for the meal you are about to nourish your body with (are you loving this?).  These are all great skills to continue developing and exploring how you feel about the mindful eating process. 


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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, observation and curiosity about whether or not you want to hold onto certain habits or let them go.  We’re almost  one third of the way through 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 get a pair of chopsticks for next week, as well as either 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