By: Leanna DeFere

 

—Food Combining

-Aid digestion by being mindful not only in flavor combining but by avoiding fruit/ dairy, hot/cold, raw/cooked combinations. These can upset digestion. 

—Eat with the Season

-When we eat seasonally we save money. This is because stores and markets have an abundance of these foods. Also we tend to eat more locally grown foods. Local foods support local farmers. They travel less distance and usually contain less pesticides—making them fresher.

—Eat in a designated space

-By having a space for our eating meals can become sacred times to nourish our body. Sit at a table with your utensils and foods laid out before you begin eating. This helps to alleviate anxiety around meal times. Make this space sacred. When present in the space avoid emotional conversations. Allowing the space to remain in a neutral energy. 

—Limiting Liquids

When eating avoid taking in liquids, this will weaken digestion and absorption of nutrients. Ideally liquid can be consumed between meals. Waiting 20 minutes between liquid intake and meal time.

—Chew Well

Digestion begins in the mouth. It is so important to chew our food well. Carbohydrates become significantly sweeter the more they are chewed. Many individuals under chew their food. Most foods need to be chewed 15-20 times. This is also a technique for those trying to lose weight. By chewing our food we are better able to savor and enjoy each flavor and texture. Often taking the time to chew increases length of meal time. Be sure to take time for your meals. Don’t eat on the run or in a rush. Allow yourself time to sit and breathe before beginning. 

—Limit distractions

Each time you feed your body you have an opportunity to really tune in and listen to yourself. This begins by turning off the TV, setting the cell phone aside and avoiding upsetting conversations. Eating in silence promotes digestion because excess air is not take in, however, if you choose to engage in conversation be mindful of who you are talking with and what you discuss. 

—Avoid Overeating

Only eat until 75% full. This allows digestion to have room to process the foods. 

—Rest

After eating allow yourself to sit for 10 minutes. Use this time to reflect on the meal and the nourishment you provided your body. If you must move, consider taking a slow, mindful walk. Walking can gently stimulate the digestive system. It is also helpful if you have overeaten.