If you enjoy music like I do, you too may be celebrating the anniversary of Beethoven’s 250th birthday all year long! One of my favorites is Ode to Joy, which is the amazing last movement in Beethoven’s Symphony # 9. What is so spectacular is that the symphony
has been described as his struggle while deaf as he searched for the “perfect melody”. As you intently listen to the movement, one may say hearing the perfect melody is like finding peace and joy! That can be the same about eating. Like Beethoven, you think you might be doing everything correctly. You are eating healthy foods and adding in physical activity to your weekly routine, but your clothing still fits tight and you may feel uncomfortable with your weight. Are you unable to find that Ode to Joy with eating? Ever wonder why it is eluding you?
Could it be that you are not listening to your hunger and fullness cues, which these cues are the necessary inner voice for a perfect melody? Could you be overeating because when you are eating you are not making it the priority?
If so, rushed, impatient and multi-tasking during a meal, which like composing, is not going to produce a wonderful enjoyable melody! If you really want to create the perfect inner melody, your priority should be two fold…to enjoy what is on the plate AND to enjoy the table you are at! In a nutshell, you may want to start by EATING SLOWER to savor the melody of your creation!
Eating slower is not the only factor we must consider when looking at our diet and health, however it is an important one. To help, you may want to try using this "Fork down!" technique. You may even notice yourself tasting your food, enjoying it more, and finding those clothes fitting better over time.
Take a smaller bite of food than you normally would and put the bite in your mouth.
Put your utensil (fork, spoon, chopsticks, etc.) on the table or plate.
I don’t mean let it hover over the table in your hand. I mean release it from your hand! The goal is to have your hands free from eating utensils while you chew. The act of putting down your utensil actually stops you from readying your next bite as you chew the most recent one.
With your utensils on the table or plate, chew your food. Chew it well. Pay attention to taste and texture.
A simple rule of thumb: try chewing softer foods at least five to 10 times and harder, denser foods up to 30 times before swallowing.
When done chewing, swallow completely.
Once you've swallowed, pick up your fork and reload it with food for the next bite. Be sure not to start this step until you have completely swallowed your previous bite. Maybe even enjoy a sip of your beverage!
Then, continue this "fork down" technique through the whole meal.
Notice if your eating time increases. Notice too if you naturally eat less or feel full sooner.
The only other item I can think of to enjoy the meal even more between Step 4 and 5 is to have conversation with those sharing the meal or a mindful thought if dining solo! If you struggle over dinner conversation topics, a great website I found over 50 topics to choose from: https://www.skiptomylou.org/dinner-conversation-starters/
If you find you would like to know more about finding your inner melody of peace with body image and a nourishing eating style, sign up for a free discovery call with me @ costeffectiverd.com. With practice over time, you too can find your “Ode to Joy” eating melody!
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