After I completed the course with Cornell University in Nutrition and Healthy living I walked away with some great information and knowledge but at the same time, I had some unanswered questions. My main question was that if weight loss was as simple as calories intake - calorie expenditure and creating calorie deficit why everyone who is on the same diet and exercise routine to create the same amount of calorie deficit did not lose the same amount of weight. At that point, I realized that weight loss not only depends on how much calorie deficit we are creating by calories expenditure but it also depends on the quality of the calories. Calories from a good nutritious diet are not the same as Calories from junk food. For some time this realization was an aha moment for me but it was short-lived. I observed that even when two people who are on the same diet and same exercise routine will have a very different weight loss journey or wellness journey. My point is that the weight loss or wellness journey of an individual is unique and there is no cookie-cutter approach. Also, there are several other factors like hormones, inflammation, digestion, basal metabolic rate, individual’s environment, emotional wellness, etc. play an important role. Hence I started my journey in learning Ayurveda with a hope that my questions will be answered by this ancient wisdom.

The topic of mindful eating is to explain the major difference between the Science of Conventional nutrition and Ayurvedic Nutrition is a very simple language. Also, I am writing this blog to help readers make the right choices to support their optimal well-being. Conventional Nutrition focuses on counting calories and Macro-Nutrients. The importance is given to the caloric value, dietary advice is focused on food groups and focus is on you are what you eat. This is a great start for someone who has never focused on eating a healthy nutrient rich diet but at the same time, Ayurveda takes it a few steps further. According to Ayurveda, you are what you digest. Ayurveda focuses on digestion or digestive fire which is also called digestive Agni. Instead of caloric value, Ayurveda focuses on the individual constitution and dietary advice depends on food quality as per the individual constitution and taste. By understanding your unique constitution you can choose the food which will nourish your body and help you to reach a state of optimal well-being. Click here to schedule an appointment to find out your unique constitution and the right diet as per your unique constitution. At the same time as per Ayurveda, we should also focus not only on what we eat but also on when and how we eat.

Now let’s look into our topic of Mindful eating which addresses all these 3 factors. What to eat, how to eat, and when to eat for optimal well-being.

WHAT TO EAT:

• Eat foods that grow on plants not which are made in plants.

• Power-packed with nutrients, fiber, antioxidants, Bioflavonoids, dense in nutrients

• Eat warm meals that are light and easy to digest.

• Organic, Non-GMO, Grown locally

• Eat a seasonal variety.

• Whole grains, leafy greens, fresh fruits, healthy oils, and fats.

• Use Dosha ( Individual constitution) appropriate spices to cook your meals.

• Eat a variety of foods of all colors and from all six taste categories. Click here to learn more about six tastes.

• No sugar, artificial colors, preservatives, food made in factories, white flour, processed foods. More the shelf life, less your life.

• Consume fiber and probiotics.

• Avoid ice-cold foods and beverages. It dilutes our digestive acid and also numbs our taste buds.

WHEN TO EAT

• Eat as per our bodies’ natural Rhythms.(circadian rhythm)

• Stick to 3 meals per day. Breakfast, Lunch, and Dinner.

• Lunch should be your heaviest meal and dinner should be very light.

• Maintain daily routine as far as meals and sleep times are concerned

• Eat dinner at least 4 hours prior to your bedtime.

• Don’t eat when angry, upset, or stressed. When you are stressed or upset, chances are you will make poor food choices. I have not seen anyone grab a plate of salad under stress. Most of the people go for sugary junk food when they are emotionally disturbed. Also when you are emotionally disturbed you are in flight or fight mode. Stress activates the sympathetic nervous system. Your heart rate is high, you cannot think right or make the right choices and blood rushes to larger muscle groups which will deplete the digestion. Hence it is not a good idea to eat when you are emotionally stressed.

• Before eating ask yourself how hungry you are on a scale of 1-10 where 10 is the highest. Don’t eat if you rate your hunger below 6. Also, don’t fill up 100%. Leave some space in your stomach.

• Wait until one meal is fully digested before eating the next. 

• Sit quietly for a few minutes after finishing your meal. Focus your attention on the sensations in your body, and then take a short walk.

• Avoid snacking between meals.

HOW TO EAT:

• Practice mindful eating. Chew your food properly as digestion begins in the mouth.

• Don’t use technology or watch movies / TV while eating. While having your meals, focus on meals, and enjoy your meals.

• Eat in a quiet, settled, comfortable environment.

• Always sit down to eat.

• Practice gratitude and bless your food before you eat.

• Take your time. Eat at a pace that allows you to savor your meals and lets your body know when you’ve eaten enough.

Always remember, we don’t live to eat but we eat to live. Feel free to contact, if you want to improve your health and ignite your digestive fire.