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- The Power of Slow: Mindful Eating Tips to Transform Your Relationship with Food
We’ve all been there—rushing through meals, sneaking bites between meetings, or eating standing up in the kitchen while juggling a hundred things and then dealing with the aftermath of bloating, indigestion, or heartburn. What if I told you that slowing down while you eat could help you feel lighter, less bloated, and more energized? Sounds like a dream or even a fairytale? Well, it doesn’t have to be! Let’s talk about how to treat your meals with the care they deserve. Why Slowing Down Matters Eating in a rush puts your body in survival mode, activating stress hormones that take focus away from digestion. When we eat in "fight or flight" mode, we don’t get the digestive fluids we need to break down our food. Think of it like trying to blend a stir-fry in a coffee cup—not enough room for everything to mix properly. The result? You feel bloated, gassy, and maybe even have heartburn. When you slow down, your body can properly process your food and feel good afterward! 1. Sit Down You can’t juggle eating with other tasks—your body just doesn’t work that way. So sit down and give yourself permission to focus on your food . Whether it’s lunch at your desk or dinner in front of the TV, try to create a peaceful, focused eating environment. Make meals a special event  rather than a chore, and your digestive system will thank you for it. Trust me, your gut will be so much happier when you treat mealtime as a moment for self-care. 2. Don’t Drink Too Much During Meals I know, I know, I know. This is not what we heard in the 80s! Yes, hydration is essential, but did you know that chugging water during meals can actually dilute your stomach acid and slow digestion? Instead of gulping down a big glass with your food, drink your water 20 minutes before your meal . This lets your stomach focus on digestion, not processing liquid. Of course, sip slowly throughout the day to stay hydrated, but give your digestive system the best chance to work its magic during meals. 3. Chew, Chew, Chew (And Have Fun With It!) Here’s a fun challenge: chew your food 20 times per bite . It might sound silly, but it’s a game-changer for your gut! Most people only chew a bite of food about 6 times. The more you chew, the easier it is for your digestive enzymes to do their job. If you’re feeling like a champ, try chewing until your food is almost liquid—it helps avoid the bloat, indigestion, and post-meal sluggishness. Bonus: You’ll also feel more satisfied, meaning fewer trips to the snack cupboard later on. 4. Put Down Your Utensils Take a mini-break between each bite. Set down your fork or knife, lean back in your chair, and just breathe.  Allow yourself a moment of peace or conversation with your loved ones. This small act can help you slow down and truly enjoy the flavors of your meal. How Eating Slowly Helps Your Gut When you give yourself the gift of slowing down, your digestion works more efficiently. You can say goodbye to that bloated, gassy feeling and hello to more energy and better gut health. Eating slowly also gives your body time to signal when you're full—no more overeating or rushing through meals. Plus, taking the time to enjoy your food helps stabilize your blood sugar and supports your mood, making it easier to manage your what comes your way. A Final Tip: Relax and Savor Every Bite Eating isn’t just about filling your stomach—it’s about nurturing your body and soul. Plan your meals. Set aside time to enjoy them. Postpone stressful tasks, turn off distractions, and savor the flavors, textures, and aromas of your food. When you eat mindfully, you’ll feel more connected to your body and more satisfied after meals. Remember, small changes can lead to big improvements in how you feel. Start by putting down your fork, chewing a little longer, and taking a deep breath before you start eating. Your body will thank you for it! Slow down, savor the moment, and watch your digestion and mood transform for the better! ----------------------------------------------------------------------------------------------------------------------------------------- * These statements have not been evaluated by the Food and Drug Administration. Any products mentioned in this article are not intended to diagnose, treat, cure, or prevent any disease.  The information in this article is not intended to replace any recommendations or relationship with your health care provider. ----------------------------------------------------------------------------------------------------------------------------------------- Renee Kindler is a Nurse Practitioner who utilizes functional medicine to support you to find the root cause of illness and addresses imbalances that can make you feel ill. If you’re ready to dive deeper into functional medicine for hormone and digestive support, she can help. Renee is available for 1:1 consultations. Find out more at www.reneekindler.com or click button to schedule a call today!