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•Anchor One: Eat slowly and to 80 percent full.
•Anchor Two: Eat whole foods.
•Anchor Three: Switch to water or zero calorie drinks.
•Anchor Four: Eat balanced macronutrient meals.
•Anchor Five: Eat local and organic.
•Anchor Six: Get to know your eating habits.
•Anchor Seven: Experiment.
Anchor One: Eat Slowly and to 80 Percent Full.
This is the hardest anchor to set, which is why it’s the first one we list. The next time you eat, notice how fast you are eating. Mercedes: I was definitely a fast eater for most of my life because I was always rushing and always eating at the last minute. But since adopting this simple habit, my gut health has improved (no more acid reflux or gut cramping) and my portions are controlled, allowing me to be free from calorie counting. Do this with every food you eat, whether it’s junk food, chocolate cake, or a delicious broccoli salad. In theory, you will see benefits as long as you eat slowly and mindfully—and stop when you are 80 percent full.
How to start with eating slowly: Set a timer for 20 minutes. Sit at a table with no distractions. Smell your food. Have gratitude. Then fill your fork with only a bit of food and put it in your mouth. Put your fork down. Chew your food, feel the texture, and relish the taste. Swallow and wait longer than you normally would before picking up your fork again and repeating. Did you make your food last for 20 minutes? If not, no problem. Start by adding 1 minute to your current eating tempo. This will take time, and you’ll notice that you’ll enjoy your food so much more.