Pause, breathe, appreciate
In Italy, family dinners are still a tradition and food is a source of enjoyment. Italians take great pride not only in creating delicious meals but also in making them look appealing, with splashes of bright colors: deep red tomatoes are garnered with lively green basil leaves; the mellow orange of a pumpkin risotto is highlighted by a luscious green parsley bouquet at its center; a white lima bean salad is brought to life by the delicate green of thinly sliced celery and a lively splash of orange from freshly grated carrots.
How can one not pause a minute to take in the beauty of this artistic ensemble before eating? How can one not breathe deeply and take in the aroma of this lovingly prepared meal?
Take your first bite and….chew
Now that you have fully appreciated the beauty and appetizing smell of your food, take your first bite and chew as long as you can (20-30 chews), notice the flavors, the sensations.
Put your fork down between bites and allow the rhythmical chewing to relax you. You will absorb all those good nutrients from your food only if you are eating in a relaxed state.
If you are stressed, then digestion shuts down and you will feel as though you have a brick in your tummy once you’ve rushed through your meal. You will most probably have over-eaten and all those precious nutrients in your food will be wasted, causing you to have food cravings soon after your quick meal.
So here is HOW to eat:
- Breathe
- Take a bite of food
- Put your fork down
- Chew slowly (you can practice counting 30 chews)
- Swallow
- Breathe
- Pick up your fork and take another bite
- Put your fork down
- Chew slowly (you can practice counting 30 chews)
- Swallow
- Breathe
- Repeat until 80% full (aiming for energized, not full)
Finished with your meal?
Share what you appreciate about your meal and go for a short walk.