Set A Timer For Lunch (or Dinner Tonight) - Mindful Meals challenge, powered by Compass One Healthcare - Day 3 Tip
Are you a fast eater? If so, do you tend to overeat because you scarf your food? Do you get through entire meals without truly tasting your food?
Today’s challenge is to set a timer for a specific amount of time, like 20 minutes. Take that entire time to eat your meal. To get to the 20-minute mark, spread out your bites, chew slower or chew longer, and drink water throughout the meal.
Making your meal last for 20 minutes not only gives you more time to enjoy the food, but it also gives your body time to send fullness cues. When we've eaten enough, our body releases a hormone called leptin, which tells our brains we're full. Many experts think that it takes at least 20 minutes for our brains to recognize this message.
If you don’t have 20 minutes to dedicate to each meal, it’s OK. Aim for at least one 20-minute meal per day.
Are you enjoying the challenge so far? Let us know in our challenge update thread here, in our private Facebook group, or on Twitter, or Instagram and tag us with #healthynurse.
Find this helpful? Use the social media links on the left side of your page to share this with a nurse and invite them to join #healthynurse challenges at hnhn.org/challenges!
Missed day 2? Catch up here! Join us on day 4.
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