This year instead of starting a “diet” think instead about changing your relationship to food by taking a mindful approach to eating and meal planning. Mindful eating is defined as being more aware of what you eat, where and when you are eating, and your hungry level and mood at the time of eating. A small body of research has found that being more mindful of the circumstances of when you eat can impact the amount and quality of the food you eat, assist in managing body weight, and lead to a better relationship with food.
Below are four tips for incorporating Mindful Eating into your life:
1. Track your hunger level
For two weeks every time before you eat a meal or snack determine how hungry you are using a scale of 1-5 where 1 is “I’m a little full” and 5 is “I’m starving”. Write this down in a notebook along with the time and what meal you are eating. Ideally you want to be at 3, just a little hungry, when you eat a meal or snack. If you are starving when you eat you are likely to eat faster and overeat. If you are a little full you are probably eating more food than your body needs. Eating only when you are hungry can become a habit over time that will keep you from indulging in a second helping of a tasty dish, ordering dessert when out to dinner, or snacking when you are bored or tired.
Artichoke, Roasted Red Pepper, and Feta Frittata
2. Plan ahead what you will eat for the day
At the start of the day review your schedule and think about what and when you will have breakfast, lunch, and dinner. Going to be on the run all day or tied up in meetings? Maybe plan on a mid-morning or afternoon snack instead of lunch. By figuring out in advance when you can eat during the day you’ll be less likely to grab unhealthy snacks or meals or be starving when you get home for dinner and overeat.
Tip: Load your appliance the morning or night before and you won’t have to worry about making any dinner plans, Suvie will do the cooking for you.
Curried Chicken with Red Lentils
3. Don’t eat at your desk
It is a hard habit to break as we are all busy and eating while working feels efficient. To start try once or twice a week to eat lunch away from your desk without a phone or magazine by your side. Pay attention to the lunch you prepared or bought bite by bite. You may find you’ll actually eat less and enjoy it more.
4. Serve meals plated not family style
Whether you are cooking for just yourself, you and a spouse, or a family of four put whatever you are serving on the plate in the kitchen and bring it to the table to eat. Research has shown that when a serving dish is placed on the table individuals are likely to eat more food than if it is pre-plated.
Suvie Suvie Meals are portion controlled entrees that are prepped to make your life simpler. Load your Suvie in the morning, it’ll only take a minute or two, and dinner will be taken care of.
Check out more recipes below, and don’t forget to post pictures of them in the Official Facebook Group for the chance to win a $50 Suvie Suvie Meal Coupon.
Chicken Larb Lettuce Cups
Tomato-Basil Halibut with Wild Rice and Green Beans
*Please note the information provided here should not be considered medical advice and any changes in your diet should be made in discussion with your physician.