December 6, 2021 Weekly Newsletter
Slow Down and Savor Your Meals
Morsel of the Month
Have you ever looked down at an empty bowl only to realize you didn’t really taste or enjoy what you just ate? It happens to everyone. We get distracted, with work, with tv, with our phones and we forget to pay attention to our food. However, when we take the time to slow down and really savor our meals and snacks, we find we are more satisfied, both physically and mentally. With practice, this can help us feel more comfortable (because we are not overly full) and less guilty about our choices (because we really enjoyed them).
Try this mindful eating practice exercise, suggested by Megan and Camille, co-founders and therapists at Calm Mind Therapy. Mindful eating practice is often done with a raisin or small piece of chocolate, but you can use anything you like.
Notice what the food looks like
What colors do you see? What shape is it? Can you see different textures?
Notice what the food feels like
Hold it in your hand and notice the texture. Place it in your mouth and notice if it’s soft or firm. Does it melt or crunch? Does it coat your mouth or stay in one spot?
Notice what the food sounds like
Does it make a noise when you cut into it? Does it squish in your mouth? Is there a snap to your first bite?
Notice what the food smells like
Is it a familiar smell? Does it smell fruity or earthy? Does it have different scents?
Notice what the food tastes like
Is it rich or light? Are there different flavors in one bite? Does it remind you of a moment from your past?
Try being mindful with the first few bites of each meal and snack, and check in with yourself throughout the meal to see how satisfied you are, physically and mentally. You may get distracted from time-to-time, but with practice, you can savor your meals and break free from mindless eating.
If you are ready to get off of the diet roller coaster in time for the holiday season, check out our Weight Loss Without Diets signature plan.
No more feeling guilty when you eat food you enjoy. We give you freedom from scales, diets and counting calories. Schedule an appointment today.
Join our community for exclusive nutrition tips, recipes, and early-bird discounts to upcoming events!
Meal Prep Monday: Taking Care of your Future Self!
We make your cooking experience fast and easy with 4 simple recipes to cook each week.
This week, we have ideas for breakfast, lunch and dinner.
Get this week’s recipes here and see more recipes at judymatusky.com
Cook with Us
Join Judy Matusky, culinary nutritionist, in her kitchen (virtually) every Thursday at 12 pm over at the Athens Nutrition Facebook page. She’ll be cooking fast and light recipes with 5 (ish) ingredients. This week, Judy is making Tuscan Beans and Shrimp.
Check out last week’s cooking video when Judy made Salmon, Two Ways.Find all of our cooking videos on the Athens Nutrition YouTube page!
Thanks for subscribing to our newsletter! If you like it, pass it on to a friend.
Follow us on Facebook, Instagram and YouTube.
Copyright © 2021 Athens Nutrition, All rights reserved.
Our mailing address is:
Athens Nutrition
27 W Athens Ave
Ardmore, PA 19003-1321