Digesting easier = happier, less bloated tummy.
Leading to … a happier tummy and digestion = increased metabolism and weight balance – Tada!
We all know we should chew our food more but what other small habits can we add to that could make a difference…
Fork to mouth > mouth to fork
This is coming back to posture also but if the chin is dropping down too much while taking in food and chewing, breathing the throat and the stomach is more restricted and compressed.
Rest & Digest
Most of us have heard this is where your body is ready to digest food because your body is in the Parasympathetic mode but let’s look at it when you are trying to get body weight balance back.
Your cravings usually come at a time when you are ready to relax and sit down, right? Your mind isn’t busy, you’ve finally stopped for the day – oh, maybe I’ll have a cheeky biscuit or five with a cuppa! So instead of fuelling your tiredness with sweet treats and blissful foods, why not try taking 5/10 minutes to PAUSE, something we should try to make time for anyway, but life’s hectic, right..?
Sit/lie down, close your eyes. Breathe gently and mindfully and notice that you need rest and not a sugar supply. Then go to head to the kitchen and make a warm, comforting drink.
Warm boiled water
Speaking about warm drinks … did you know in Bhutan they have a warm beverage after a meal? Drinking cold liquids during/after eating can cause the digestive system to ‘freeze up’ preventing an easy transition of food into the gut. Much like when we move or exercise we need to be warm for the best results, the intestines and stomach need the same help.
A little bit of yoga – Happy Baby pose
Sometimes known as wind reliving pose giving gentle pressure onto your tummy. Lie on your back. Bring your hands inside your legs and take hold of the soles of your feet. Your knees drawing towards your armpits. Rock from side to side, relaxing FOR 10-15 BREATHS.
Also known as Supine Spinal Twist (Supta Matsyendrasana). Bring your knees up to your chest with your arms out in a T shape. Take your knees to the right and take your gaze to your left hand. Relax FOR 10 BREATHS. Bring knees back to centre. The take knees to the left and take your gaze to the right. Relax FOR 10-15 BREATHS. This is great for massaging the internal organs especially the digestive system, it’s also a fab stretch for the lower back.
Turkish style dining
Nope, we’re not talking about kebabs, sorry! But, sitting crossed legs on the floor may not be your thing but maybe you want to eat Turkish style!
Try kneeing but with pillow or block support underneath your bottom. This helps to take pressure off the knees and ankles but most importantly this position keeps the spine beautifully straight and prevents you from slouching and crushing all your digestive system.
Think about the more space you create in your body the easier it will be to digest. It could be that after your meal at the table you move to this position for a while – why not take a leaf out of our friends on the European continent and make meal times a social setting, even at home. Spend a little extra time at the table, chat about your day before slouching on the sofa.
Did any of these eating habits resonate with you? Have they helped you notice a pattern in your daily eating rituals?
Mindfulness isn’t just for yoga and meditation, it’s part of our everyday. Taking small steps and making little changes is the key to success. Which of these tips will you be trying this week?
If you need a little help with weight balance get in touch for a 20 minute chat to discover my 6 and 12 week programmes.
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