2-week slow eating challenge {plus bonus tracker and recipes}
I am a fast eater so I am doing this challenge with you!
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So, eating challenges are usually all about what you can’t eat.
But what if you could see results from an experiment that doesn’t make any foods off-limits? Instead of focusing on what you eat, this 2-week eating challenge focuses on how you eat. The results could be transformational.
Let’s do this!
What does it mean to eat slowly and mindfully?
Eating slowly and mindfully can be more important than:
what you eat
when you eat
eating a perfectly balanced meal
While what you eat is very important, starting with the right mindset and slowing down can set the path for better nutrition.
Hear me out…
Eating slowly isn't just about savoring each bite (although, that's a perk!). It's about giving your body the time it truly needs to process food effectively, which in turn can reduce bloating, and even help with weight management.
Ready to give it a try?
Slow eating may be one of the most powerful habits for driving transformation.
Yes, eating 5 chocolate chip cookies in a row might not be the best thing for your health.
But let’s look at this another way. Try eating 1 chocolate chip cookie slowly and mindfully instead of mindlessly eating 5 of them. Here’s how that might look:
How often have you eaten in front of the TV, barely tasted the food, then looked down at your plate and it’s gone? If you timed it, was your meal gone in 5 minutes or less? You just missed out on gratitude for the meal you prepared. You missed out on savoring each bite. Your digestion barely has time to catch up. You likely ate too much because you ate too fast.
Sound familiar? I am going to be honest here… this is me. I am a fast eater. It has taken a lot of mindfulness and intention to slow down my meals. I still sometimes catch myself racing through a meal and have to stop myself and slow it down.
Let’s take that chocolate chip cookie. 🍪 It would take just a few minutes to quickly eat 5 of them. You could probably eat a few more at this point. They would taste good for those quick minutes, then a sugar crash would inevitably arrive. A tummy ache from eating fast is not out of the question. If you’re trying to get healthier, 5 cookies might not be the best choice.
Now let’s try one cookie over 5 to 10 minutes. Taking one small bite, then setting the cookie down while you chew and savor each sweet bite. Awhhhh…
Do you feel the gratitude of that sweet taste? Take a few deep breaths before you take the next bite. Think about the ingredients and the time you put into baking that cookie. Focus only on the delightful treat you’re enjoying in between each bite. Remember to set the cookie down after each bite (this really helps).
Now, how do you feel?
You’re probably not even craving another cookie, or the craving is low enough that you can pass on it easily.
Slow eating can be the secret weight-loss tool everyone has access to, but nobody really knows about.
I support YOUR healthy weight (we are all bio-individual) and I truly feel that this can be part of the journey to feeling fit and fabulous.
That’s because it can help you…
Eat less without feeling deprived or restricted
Even if you don’t change what you’re eating, slow and mindful eating can help you to eat less without feeling like you’re missing out.
I advocate healthy eating all the time, but for this challenge, you don’t necessarily need to change what you’re eating.
Once you’ve mastered slow, mindful eating, begin to add more nutrient-dense foods to your plate, (if you aren’t already.)
Do you realize that slow eating across all your meals and snacks can add up to hundreds of calories saved each day?
Why does this happen?
It takes about 20 minutes for your body’s satiety signals to kick in. Slow eating gives your system time to work, which allows you to truly feel when you’ve had enough food.
When you slow down and savor your meal, snack or dessert, you tend to feel satisfied with less. This equals feeling less deprived.
How about that bloating and cramping that happens after eating too quickly?
Eating too quickly can lead to digestive troubles and affect your mindset. Here’s a quick breakdown of why slowing down can help:
Speedy eating means bigger bites and insufficient chewing, making it tough for your stomach to break food down effectively.
Without proper chewing, food enters the stomach in larger chunks, which can hinder the formation of chyme needed for digestion. This can lead to indigestion and reduced nutrient absorption. Or choking!
This poor digestion can leave you feeling bloated and sluggish, which can make you feel out of shape.
Eating slowly can help you feel leaner and more in tune with your body’s needs.
Do you know what “hungry” and “full” feel like?
Do you ever eat a meal just because it’s the ‘normal’ time to eat even though you aren’t even hungry?
Do you ever snack because you’re bored or because the snack is just there for the taking?
Often times we eat when we’re not hungry, and we keep eating when we’re full (or overfull).
Slow eating can improve your appetite awareness. Listen to your body’s signals and trust them. Are you hungry? Are you full? When you slow down, you can start to recognize these signals more clearly.
Eating until you feel about 80% full is a general rule of thumb.
No matter what’s going on in your life, or what’s on your plate, you can practice eating slowly.
I’m here to guide you through this with the 14-Day Slow Eating Challenge.
The challenge: For the next 14 days, you'll focus on being more mindful at mealtimes. No distractions, no rush. Just you and your meal, having a moment. This can be at home or while eating out.
How it works:
➡️Before eating, ensure a calm ‘dining’ environment. Turn the tech off, put the phones away. You could light a candle, use pretty plates, etc if you’re at home.
➡️Aim for at least 20-30 minutes per meal. Put your utensil down between bites and take a deep breath. Believe me, this feels good!
➡️While eating, focus on the textures, flavors, and aromas. Feel the joy of the experience of eating. You might be surprised at how much you enjoy this practice!
➡️Consider the nutrients that are fueling the cells in your body as you eat.
➡️Use the planner below (if it helps you) to jot down your thoughts, feelings, and any impacts you notice on your body. This might look like less bloating, or the feeling of satiety without overeating. You might love your food more after this.
This slow-eating planner will help you track your progress. Just follow along and fill it out daily. At the end of the challenge, reflect on how the changes have impacted your health and well-being.
Get the planner download here ⤵️.
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