ENJOY YOUR MEAL MINDFULLY…
and show anxiety the door

Your brain and your gut are intimately connected; in fact, our GI (gastrointestinal) tract, like the brain in your head, is packed with neurotransmitters like serotonin and dopamine – which is why the gut is often referred to as “the second brain.” Too much stress and anxiety can upset the balance of bacteria in our guy, which contributes to the IBS-type problems that many of us are familiar with when we feel like we’re under the gun. And when coritsol, our primary stress hormone, goes into overdrive, that actually promotes fat gain around the middle, the last thing we want. If a stressed-out brain can make life miserable for the belly by upsetting digestion and adding on pounds, the good news is that with a little training, you can use your mind to help heal the damage.

A good place to start is with mindful eating. When we eat mindfully, we give the “cephalic” (from the Greek, “in the head”) digestion system the time it needs to properly digest food without irritation or inflammation, engaging with your body’s inner sense of satiety or fullness, and spacing meals so that the guy has time to cleanse itself and prepare for the next intake of food (no more “grazing” throughout the day!) One of my favorite mindfulness practices does double-duty, lowering stress hormone levels (which can wreak havoc on digestion) and trains you to focus on the slow, sensual experience of eating and really tasting (in great detail) your food. It’s also a simple technique that you can do at any meal, to support appetite control by giving your satiety hormones the time they need to kick in and curb over-eating. Here’s how:
1. Take three relaxing breaths
2. Engage your senses: Think about and acknowledge your food
3. Eyes (look at your food)
4. Nose (take in the aromas)
5. Mouth (chew your food thoroughly)
6. Rest your hands in your lap every few bites and breathe again