Small Bites, Big Changes

Quote of Today

☀️ Happy Sunday wherever you are! It feels like everyone is in Italy for some reason 🇮🇹🍕 Should we do a travel edition? Let us know.

👨‍💼 Happy Father’s Day to all the wonderful father figures in our lives. if you’re a father and reading this, this is to you! 🥂 

⚡️Focus of Today

🏃‍♂️ Our modern lifestyle often leaves us rushing through meals, barely tasting our food, and missing out on one of life's most simple pleasures. But what if we could tell you that slowing down and making tiny adjustments to your eating habits could have a profound impact on your health? Welcome to the world of mindful eating.

🥗 Mindful eating is not a diet. It's a practice of consciousness and awareness, transforming our relationship with food, and in turn, our health. Here's how small changes can make a big difference:

• Chew More: Our parents always told us to chew our food properly, and it turns out, they were right. Chewing not only helps break down food for easier digestion but also gives our brain enough time to register satiety, preventing overeating. Start by aiming to chew each mouthful 20 times and notice the difference it makes to your digestion and satiety.

• Eating Slower: The body needs about 20 minutes to realize it's full. If we're eating too quickly, we may consume more than we need before our body has a chance to signal that it's had enough. By slowing down, we give our body the chance to communicate with us and stop when we're truly satisfied.

• Smaller Portions: Large portions encourage us to eat more than we need, leading to weight gain over time. Try using smaller plates and bowls, filling half the plate with vegetables, and remember, it's always okay to leave food on the plate.

• Mindful Snacking: Instead of eating straight from the packet, portion out snacks into a bowl. You'll be more aware of how much you're consuming, and less likely to eat mindlessly.

• Savour the Flavours: We often eat while distracted and don't truly taste our food. Start by eliminating distractions during meals. Notice the texture, aroma, and flavours. You'll begin to enjoy your meals more and feel more satisfied.

• Listen to Your Body: Hunger isn't always physical. We often eat when we're bored, stressed, or emotional. Start paying attention to these triggers and find other ways to respond to them that don't involve food.

• Practicing Gratitude: Before you start your meal, take a moment to appreciate the food, think about where it came from, and the effort it took to get to your plate. This practice nurtures a greater appreciation for food, enhancing the eating experience and promoting healthier choices.

❤️ The beauty of mindful eating is that it's not about making drastic changes. It's about making small, sustainable shifts that can lead to better digestion, weight management, and a more enjoyable eating experience. And the best part is, you can start right now, with your next meal. Chew a little more, slow down, and savor the moment. As with all things, progress is made little by little.

As always…

With love,

— Amir and Erik

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