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INTEGRATIVE NUTRITION AND INSTITUTE FOR INTEGRATIVE NUTRITION ARE TRADEMARKS OF INTEGRATIVE NUTRITION, INC. BODY LOVE BY JEN, ITS STAFF, AND CONTENT-PROVIDERS ARE NOT LICENSED MEDICAL CARE PROVIDERS AND ARE NOT RENDERING PERSONAL MEDICAL ADVICE OR TREATMENT. ALWAYS CONSULT YOUR DOCTOR OR HEALTH CARE PROVIDER.

Optimize Your Life: Eating Habits

In this series of posts, I discuss simple ways to optimize different areas of your life so that you can thrive as the best version of yourself. We'll kick it off by addressing EATING HABITS

 

 

Honor Your Bio-Individuality. 

 

Whether you know it or not, food plays a monumental role in one's physical, mental, and emotional wellbeing, and the more we research, the more we find that personalized diets are key to optimum health. Despite all human DNA being 99% the same, we are remarkably unique beings. Our microbiomes (the bacteria in our digestional tracts and on our bodies) are vastly diverse, and therefore optimized with very different nutrients. Constitutional (determined before birth) and conditional (acquired after birth) factors also greatly influence what works for us and what doesn't. Simply put, what's good for your spouse or child may not be good for you, and what works for you today may not work for you 6 months from now. 

 

My hope is that this knowledge empowers you. You are forever free from ineffective, rigid diets! Instead of using willpower to stay in the lines of someone else's description of an ideal diet, get to know your body on a cellular level and create a menu that helps you thrive. Be open, listen to your body, and notice how certain foods affect you in the short and long term.

 

Chew Your Food.

 

Increase the amount of time you chew your food three-fold. When you find yourself about to swallow a bite, continue to chew. Ideally, you want your food to be almost liquid before ingesting. 

 

Chewing is the first step of digestion. The saliva produced here contains digestive enzymes crucial for proper metabolization. Chewing your food thoroughly can keep post-meal bloat and gas at bay, while facilitating your body's maximal nutrient absorption. Additionally, taking time to chew and breathe as you eat can help combat overeating and stress. 

 

Indulge All of the Senses. 

 

Start each meal with 3 slow, deep breaths to get present. Admire how the food looks on your plate. What colors do you see? How is the food plated? Linger on the aroma, and then recognize how it changes or intensifies as you chew. Notice how each bite feels in your mouth. What are the texture and temperature like? As you swallow, visualize the powerful vitamins, minerals, and antioxidants being released from the food to nourish every cell of your body. 

 

Balance Your Plate. 

 

As a starting point, fill at least half your plate with a variety of vegetables, focusing on a range of colors and lots of leafy greens. Then, add in some clean protein and healthy fat.

 

Remember, a perfectly-balanced plate will vary slightly from person to person based on individual needs. Experiment with proportions to discover what works best for you. For example, if you feel a sugar craving kick in 2 hours after eating, play with increasing the amount of protein in your next meal. A perfectly balanced plate should keep you completely satisfied for 5 hours after eating. 

 

Want personalized information to optimize your eating habits and life? Contact me today for your free initial consultation!

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