The other day I posted about intuitive eating.

The feedback has been amazing! One of the biggest questions I got back was… how do I actually tap into my body’s cues?

Well … it begins through a process called MINDFUL EATING.

And the first step in intuitive eating has to do with overeating.

The fact is, a lot of us end up overeating because we eat way too fast.

We have an automatic “shut off” response built into our bodies … but a lot of us override it because we don’t give it time to kick in!

That can mean we end up eating more food than we meant to – and more than we need.

Not only do we take in too much food with each bite AND eat too fast … but we also don’t chew it enough.

This can drag your energy down as your body struggles to digest the excess food. It can also make maintaining or decreasing your weight a big challenge.

So the first and biggest tip for intuitive eating is to …

SLOW DOWN. Take small bites, and take the time to taste and enjoy your food. 

→ It takes about 20 minutes for your body to know it’s full!

I know if you’re used to eating fast, it can take some time and energy to switch this up.

I’ve been there myself … but to speed up results, sometimes you need to SLOW DOWN.

Another tip: If you are tempted to have a second helping, drink a glass of water and wait 5 minutes to see if you still want it. If you’re still hungry … have it!

This isn’t about depriving yourself – in fact it’s just the opposite!

It’s about honouring your body by learning to key into its messages, so you can give it exactly what it wants and needs.

Action Tips to Slow Down:

• Take a moment BEFORE you eat to be grateful for your food.
• Take smaller bites.
• Put your fork down between bites.
• Chew more.  15-30 times with eat bite!
• It’s not a race … slow down while you eat.
• If you want another plate, drink a glass of water, wait 5 minutes, and then decide if you still want it.

How about just for TODAY, you give this a try?

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About the Author: Christina Della Rocca, n.d.

Christina Della Rocca is a multi-disciplinary Health Coach with over 20 years of experience in the fields of health, fitness, and wellness.

One of Montreal’s leading wellness professionals, Christina has been featured on Montreal AM live, RDS television, CHOM FM, CJAD, Mountain City Rock, and Trends Magazine.  Founder and Director of EXERCISE PLUS A Wellness Company that brings health & Fitness programs to companies in and around the Montreal area., Christina is a leading Corporate Wellness Specialist.

Readers,

I am certain I speak for most of us when I say that we are all monitoring the news regarding COVID-19. I am deeply saddened by both its global impact and its looming presence in our more personal lives. It’s in times like these, the world is reminded that healthcare providers are the real-life heroes. They put the health of others first, even when it means putting themselves and their own families at potential risk. I personally thank each and every one of you working on the front lines in the medical field during this time.

I would also like to say that there is a great deal of fear, stress, and anxiety rapidly spreading around the world, in our communities, and even in our own homes. I do not intend to add to the media hysteria in any way. I am quite certain each and every one of you have been watching the news to some extent or other and are adequately up to speed with the details. Furthermore, each and everyone’s perceptions, views, and ways to handle themselves during such situations differ. It is a time to have great respect and care for others.

There is much unknown about this virus, and while it is said to cause mild symptoms in most people, it is quite the opposite for those who are more vulnerable. No matter where you lie on this continuum, it certainly feels at least a little, if not very scary. Especially now that we are all quite aware of its potential impact as it has been making some pretty big changes to our everyday lives. 

I am receiving calls, emails, txt’s, and questions about what I think and what I am doing.  Firstly, I remind you that I am not an expert when it comes to infectious diseases. This virus included. And I certainly do not know any more than what your doctor or any of the experts are saying. 

Here’s what I would like to say…

• Do I think we should take it seriously? Absolutely. 
• Do I think we should be prepared? Absolutely.  
• Have I done my social responsibility and placed myself in self-quarantine upon my return from out of the country this past Sunday. You bet I have! 
• Did I have one of my adult children stock the fridge, and make a run to the health food store before I returned. You bet I did.  
• Will I be preparing some healthy vegetable soups, bone broth, pasta sauces, and veggie filled stews to freeze over the next days. Yup, I am already on it! 
• Am I constantly washing my hands to protect myself and others in my home. Of course.
• Will I be taking a little extra care with my food and lifestyle habits to strengthen my immune system. For sure.
• Am I getting ready with natural supplements and superfoods to help strengthen my mind, my body, my immunity.  Yup!
• Does it mean I will not personally be affected by the Corona Virus?  No!

The reality is that we do not know what will be next week or next month. And none of the foods or supplements need to go to waste if we shop wisely. We will have prepared in advance and consume it all anyways. We will also, likely, as a society, adopt some better hygiene practices in general.  Hand washing and staying away from people when we are sick, for example, are good ways to help prevent colds and flu’s, virus’s in general.  

But… And this is a big BUT!

Despite that he World Health Organization has declaring the Corona virus a pandemic, I am not giving into any drama or panic as it serves no purpose and will only potentially drive down our immune systems.

When your patients are panicked (if you work in the medical field), or our community is in crisis, or our family members are anxious, we need to stay as calm as we can and focus on the tasks at hand. The same is true with any challenging situation that comes our way, during every flu season, and today, in the face of a global pandemic. It’s not easy, but remaining calm and clear headed is what we must aim to do, as best we can.

Remaining in ACTION and doing things that are within our control is the way to navigate through this time. There are lots of things you can do that will give you a sense of empowerment by enabling you to take some actions that will help yourselves as well as the people you care about, the greater community in which you live, and ultimately he world.

Things we can we do to feel EMPOWERED during this time:

• Be prepared with the things we need, such as food and incidentals.
• Practice good hand washing hygiene and stay home as much as possible.
• Protect our health and improve our well-being by supporting our natural immune system with healthy lifestyle habits; including things such as a nutrient dense diet, adequate sleep, hydration, and regular exercise. 
• Take care of our emotional and mental health, and that of our children. While we cannot control what is happening externally, preserving our mental strength, during this time of stress and fear is of utmost importance.  Think into stress mastery and relaxation tools. And share them with your children, as needed, to teach them tools that will serve them for a lifetime  and help them to develop their resilience.
• Despite the need for social distancing, engage in activities that are fun. There are so many ways to have fun and laugh from home! Get creative!  And, be sure to check in with loved ones by phone or visual interfaces such as Facetime and Skype which offer the opportunity to form group calls.  
• Here’s a fun thought for today, St. Patrick’s day… First of all, Happy St. Patrick’s Day!  Be sure to add something green to your day such as a few drops of chlorophyll to your water, a side green salad to your meal, blend up a yummy green smoothie.  See how easy it is to do something fun!

Each of the above categories is equally important and there are a number of things that can be done to help within each.

Do not underestimate the power of a healthy mind, body, and spirit by incorporating healthy food and lifestyle habits during this time… and always. During times like this, people can have the tendency to do the opposite. Why not take this opportunity, and turn lemons into lemonade, by instead upgrading one or two of your diet and lifestyle habits you have been meaning to get too. I will continue to share some of what these things can be over the next while. 

Let’s keep the conversations going in my Private Facebook Group “Natural Solutions for Peak Wellness” where we can connect, chat, and support one another.  I will continue to provide tips, tools, and resources therein that I feel are relevant as well as continue to provide a weekly wellness challenge, some inspiration, recipes, tips, and more to also keep things a little lighter and have some fun. 

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About the Author: Christina Della Rocca, n.d.

Christina Della Rocca is a multi-disciplinary Health Coach with over 20 years of experience in the fields of health, fitness, and wellness.

One of Montreal’s leading wellness professionals, Christina has been featured on Montreal AM live, RDS television, CHOM FM, CJAD, Mountain City Rock, and Trends Magazine.  Founder and Director of EXERCISE PLUS A Wellness Company that brings health & Fitness programs to companies in and around the Montreal area., Christina is a leading Corporate Wellness Specialist.