Beck Diet Solution, Day 5
Sunday, July 29, 2018
Eat slowly and mindfully - this is one of my favorite exercises. When I eat slowly and mindfully it causes me to be aware of what I am doing. One of my biggest issues I have is not really paying attention to what I am eating. This exercise causes me to slow down and become fully aware of what I am putting in my mouth.
It is also the one exercise that has helped me overcome wanting just any ol' candy bar. When I eat a candy bar slowly and mindfully, I find out that it really is not all that good. As a matter of fact, I dislike most candy bars now and there are only a few selective ones that I'll buy and eat.
This day's exercise is really about taking more time to eat, to stretch out the meal to be at least 20 minutes so you'll have time to feel full. I like to use this one to remind myself to chew, chew, and chew my food. Often I shovel in one forkful after another without giving much thought to chew my food and then the digestion process takes longer because my stomach has to break down the food.
I believe it was from Dr. Joel Fuhrman, the author of Eat to Live, that stated digestion begins in the mouth with our chewing and he recommends chewing until the food liquifies. I am aware of how often I really don't take the time to chew my food thoroughly. Hence, to chew, chew and chew takes time and and causes me to eat slowly and mindfully. I pay more attention to what each ingredient actually tastes like.
Eating this way has taught me to truly appreciate the flavors of fruits and vegetables. Sometimes I am amazed at how sweet these foods are. I no longer like to have my food covered with sauces or dressing. Whenever I eat salad, I like to eat it plain, no dressing. Of course, I eat huge salads with a variety of lettuces, vegetables and sometimes nuts/seeds and dried/fresh fruit. Eating slowly and mindfully (that is, chewing), I notice the bitterness of some lettuces in contrast to the sweetness of the fruit.
Yeah, I like this exercise...especially when I am eating what nourishes my body. It is so satisfying.