How many times have you found yourself eating because you're bored? Eating while watching TV or checking the phone? It sounds like an almost impossible task, eating intentionally, but it's not as difficult as it seems.
If I've learned anything from nutrition education, it's that no one can make you change. You have to want the change for yourself. Deep down, you have to desire the change and, thus, the proper motivation to do so. If you want to eat more intentionally because you want to lose 5 pounds to fit in to a swim suit, you'll probably be unsuccessful. Or, you'll hit your goal of 5 pounds, and go right back to your old habits. But if you want to lose 5 pounds to fit in to a swim suit so you can be a more playful mom and spend the summer splashing around confidently and comfortably with your kids - you're far more apt to be successful and keep it going!
See the difference? It's got to come from within, not from an external source.
If you've gotten your motivation and your desire for change nailed down, then you can begin to take steps to becoming a more intentional eater to reach your health goals.
MAKE A FUSS
Set the table, plate food beautifully, light a candle, hide the screens. And then eat your food. Yes, it takes time and discipline but you will eat much more thoughtfully when you're free from distractions and making an effort to make each time you eat a special event.
CUT DOWN ON THE COFFEE
I would be the biggest hypocrite in the world if I told you to ditch it altogether. And there's quite a bit of evidence that says one cup is fine and even great for you. But much more than one and you're facing a whole host of issues that will mess with your goals of becoming a more intentional eater. Too much caffeine makes you anxious, increases the stress hormone cortisol and can block the hormone melatonin from releasing towards the end of the day to help you get to sleep! It's difficult to eat intentionally with all of those hormones flying around.
We are bombarded daily, almost hourly, with tips and tricks and headlines and opinions on health and wellness. It's difficult to tune out all of that noise and unfollow the trends to find the true, reliable information. As a part of my masters of science in Nutrition Education, I learned how to spot a faulty article, a headline that was pure clickbait and, most importantly to read scientific studies with a keen eye to discern if their conclusions were reliable based on the statistics the study perimeters. But honestly, it's difficult to spot the real science-backed information from trends. I'm seriously just an email or a DM away so please don't hesitate to shoot any questions my way! Having a good base of nutrition gives you the freedom to eat in a more intentional way.