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Mindful Eating 101: How to Make Intentional Food Choices and Stop Impulse Eating · Stacked Intent: Your Guide to Authentic, Intentional Living

• 0:37
  Becca Stackhouse-Morson, MS, CFLE: So I'll afford to sharing those with you out of the podcast.
• 0:41
  Becca Stackhouse-Morson, MS, CFLE: We're gonna have great fun as we tune in each week to become authentic with you.
• 0:46
  Becca Stackhouse-Morson, MS, CFLE: We're gonna look at the ways that you can be your authentic self and be intentional with yourself.
• 0:53
  Becca Stackhouse-Morson, MS, CFLE: You'll laugh, you'll cry, and you're gonna finish each episode being motivated to live your life more authentically.
• 0:59
  Becca Stackhouse-Morson, MS, CFLE: But with these specific episodes, we're gonna have a special co-host and we're gonna let them introduce themselves.
• 1:05
  Ashleigh Geurin, MS, CNWE: Hey, my name is Ashleigh Childs, and I am the University of Georgia family and consumer style speech agent for both Candler and Evans Counties in the southeastern part of the state of Georgia.
• 1:17
  Ashleigh Geurin, MS, CNWE: And I'm excited to be here today.
• 1:19
  Ashleigh Geurin, MS, CNWE: I've got a background in nature from an education standpoint, and then also from a community standpoint.
• 1:25
  Ashleigh Geurin, MS, CNWE: This is something I'm super passionate about and excited to work with Becca to talk about being more intentional in the food that you choose and the things that you put into your body.
• 1:37
  Becca Stackhouse-Morson, MS, CFLE: Hey guys, welcome back to Stacked Intent.
• 1:39
  Becca Stackhouse-Morson, MS, CFLE: We are on episode four here, and we're gonna specifically be focusing on those nutritions.
• 1:46
  Becca Stackhouse-Morson, MS, CFLE: And we have Ashleigh joining us as our co-host, and we're gonna be talking about mindfulness, is our overall on nutrition today.
• 1:55
  Becca Stackhouse-Morson, MS, CFLE: So, what is nutrition for us, Ashleigh?
• 2:00
  Ashleigh Geurin, MS, CNWE: So, nutrition is just the general definition for the nutrients that you get from food.
• 2:06
  Ashleigh Geurin, MS, CNWE: So, nutrition is based off of what we eat.
• 2:10
  Ashleigh Geurin, MS, CNWE: Um, and I think mindfulness and nutrition may not be something that we are used to thinking about, but it's so important because we have to make decisions on a daily basis about what we eat and what we put in our body.
• 2:24
  Ashleigh Geurin, MS, CNWE: Today I definitely want to talk about how to incorporate some mindfulness, kind of what mindfulness is, and then how do you incorporate that into your eating habits and feeling a little bit better about the choices that you make?
• 2:38
  Becca Stackhouse-Morson, MS, CFLE: And so by the end of this episode, what are those objectives that we hope that our listeners get from our talk today?
• 2:46
  Ashleigh Geurin, MS, CNWE: Well, first off, just the first objective will be to define what mindfulness even is.
• 2:51
  Ashleigh Geurin, MS, CNWE: Because I think it's kind of one of those feely words that we don't really have an actual definition for, or we may have some different pictures that come to mind when we think about mindfulness.
• 3:06
  Ashleigh Geurin, MS, CNWE: So we will define mindfulness, we're gonna identify some of the triggers that may can lead to impulse eating.
• 3:12
  Ashleigh Geurin, MS, CNWE: Um, we're gonna help you to make more healthful food choices so that way you can feel your best.
• 3:17
  Ashleigh Geurin, MS, CNWE: And then also just talking through how to utilize some tools to plan healthy meals to help you meet your goals.
• 3:25
  Becca Stackhouse-Morson, MS, CFLE: That's gonna be fun.
• 3:26
  Becca Stackhouse-Morson, MS, CFLE: So we're gonna hop in with our first topic today on mindfulness.
• 3:31
  Becca Stackhouse-Morson, MS, CFLE: So tell us a little bit about what mindfulness is and how it really connects to our nutrition.
• 3:40
  Ashleigh Geurin, MS, CNWE: Well, when I first thought or when I first heard the word or term mindfulness, I had this picture of somebody sitting in kind of an isolated space, like maybe on top of a mountain in this very serene location with like a sunrise coming up at the background and had their legs crossed and had some cute yoga pants on, and then you know, totally isolated, this soft smile on their face, just being completely in tune with their body.
• 4:10
  Ashleigh Geurin, MS, CNWE: But that is not what my everyday life looks like.
• 4:13
  Ashleigh Geurin, MS, CNWE: And so if I were to incorporate mindfulness, it would not be in that way.
• 4:18
  Ashleigh Geurin, MS, CNWE: Um, but by definition, mindfulness is just the quality or state of being conscious or aware of something.
• 4:25
  Ashleigh Geurin, MS, CNWE: So it's also defined as a mental state that's achieved by focusing one's awareness on the present moment while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, often used as a therapeutic technique.
• 4:41
  Ashleigh Geurin, MS, CNWE: There's a lot in there, but basically, you are bringing awareness to this present moment and what all that looks like in your body, the sensations you're feeling, um, some of the thoughts that may come to mind, you are bringing awareness and attention to this present moment.
• 5:00
  Becca Stackhouse-Morson, MS, CFLE: Nutrition, how does that tie to our nutrition?
• 5:03
  Ashleigh Geurin, MS, CNWE: So oftentimes when we eat, and I'm absolutely guilty of this too, is I just grab something because I'm either in a rush or it's my lunch break and I'm multitasking.
• 5:14
  Ashleigh Geurin, MS, CNWE: And so I don't think about or take the time to think about the food that I'm putting in my body always.
• 5:20
  Ashleigh Geurin, MS, CNWE: So I may have done all the meal prepping, done all the meal planning that I needed to.
• 5:26
  Ashleigh Geurin, MS, CNWE: So I have a healthy meal, but I'm scarfing it down as fast as I can and not paying attention to the taste, the textures, feelings of fullness or hunger cues.
• 5:37
  Ashleigh Geurin, MS, CNWE: So in our nutrition, it's so important to slow down, think about what it is that we're eating, being intentional about again, planning ahead, meal prepping, making healthy decisions.
• 5:50
  Ashleigh Geurin, MS, CNWE: But then that also ties into the present moment.
• 5:54
  Ashleigh Geurin, MS, CNWE: So when you're eating food, taking time to actually experience the food that you're eating.
• 6:00
  Ashleigh Geurin, MS, CNWE: So savor the different flavors that you have, paying attention to the texture, actually enjoying the food that you eat and paying attention to how it makes you feel.
• 6:11
  Becca Stackhouse-Morson, MS, CFLE: So is this where you think that sometimes autopilot happens?
• 6:16
  Ashleigh Geurin, MS, CNWE: Yes, absolutely.
• 6:17
  Ashleigh Geurin, MS, CNWE: So I think autopilot can happen when we know it's breakfast time, I've got to eat something, it's lunchtime.
• 6:24
  Ashleigh Geurin, MS, CNWE: I know this is my delegated or allocated time to eat.
• 6:28
  Ashleigh Geurin, MS, CNWE: And so uh you may be checking your phone or or reading through, you know, scrolling through your Facebook feed or checking emails or whatever it may be while you're eating.
• 6:39
  Ashleigh Geurin, MS, CNWE: And so you've got your phone in one hand and you've got your meal or your fork in the other hand, and so trying to do both at the same time, you're not paying attention to the things that you're putting into your body.
• 6:52
  Becca Stackhouse-Morson, MS, CFLE: So that comes into being mindful, but does it also come into us overeating when we're not paying attention?
• 6:58
  Ashleigh Geurin, MS, CNWE: Absolutely.
• 6:59
  Ashleigh Geurin, MS, CNWE: Because if you're not paying attention to your body in that moment, you may have finished an entire plate or maybe an entire bag of chips because you're watching TV or because you are driving a car.
• 7:13
  Ashleigh Geurin, MS, CNWE: And so your focus and your attention is elsewhere and not on the food that you're eating.
• 7:18
  Ashleigh Geurin, MS, CNWE: And before you know it, you could have eaten twice the portion size or the serving size that you need, or sometimes even more.
• 7:27
  Becca Stackhouse-Morson, MS, CFLE: So, what else do we have on mindfulness?
• 7:31
  Ashleigh Geurin, MS, CNWE: So, when you think about how to practice mindfulness, so just going back again to the general basis of what mindfulness is, bringing awareness and bringing attention to the present moment.
• 7:41
  Ashleigh Geurin, MS, CNWE: So, like I said, being on top of a mountain in a secluded area is not always going to be feasible for everyone.
• 7:50
  Ashleigh Geurin, MS, CNWE: Um, so you can practice mindfulness anywhere.
• 7:55
  Ashleigh Geurin, MS, CNWE: There's there's absolutely no right or wrong way to do this.
• 7:59
  Ashleigh Geurin, MS, CNWE: Um, but the biggest caveat is to make sure that you also know that there's no way to completely quiet your mind.
• 8:06
  Ashleigh Geurin, MS, CNWE: So you can sit in silence for hours and hours, and your mind is not going to turn off.
• 8:12
  Ashleigh Geurin, MS, CNWE: But the point of mindfulness is to address the thoughts that come to mind and then bringing your attention back to your breath.
• 8:21
  Ashleigh Geurin, MS, CNWE: So you can sit and do this.
• 8:23
  Ashleigh Geurin, MS, CNWE: Um, it's probably a little more comfortable if you do that.
• 8:25
  Ashleigh Geurin, MS, CNWE: If you need to stand, that's fine too.
• 8:28
  Ashleigh Geurin, MS, CNWE: Probably wouldn't recommend lying down because it might turn into a nap.
• 8:32
  Ashleigh Geurin, MS, CNWE: But if that works for you, taking five to ten minutes and just being aware of how your body feels.
• 8:39
  Ashleigh Geurin, MS, CNWE: So if you are achy, if you are sore, um, if you feel strong that day, if you feel sick that day, taking a moment to pay attention to how your body feels and then letting whatever thoughts come to mind, just come to mind.
• 8:56
  Ashleigh Geurin, MS, CNWE: So let those thoughts come to mind in a non-judgmental way.
• 9:01
  Ashleigh Geurin, MS, CNWE: Address them.
• 9:03
  Ashleigh Geurin, MS, CNWE: So just think about them as being thoughts and let them pass.
• 9:06
  Ashleigh Geurin, MS, CNWE: Our judgy minds are gonna be our biggest enemy here because you may think about a thought that comes to mind and you may feel bad about it, or you may feel shame that that thought has come to mind.
• 9:20
  Ashleigh Geurin, MS, CNWE: Well, the point of this is to be non-judgmental.
• 9:22
  Ashleigh Geurin, MS, CNWE: So if something does happen to come up, acknowledge it and let it pass.
• 9:27
  Ashleigh Geurin, MS, CNWE: And then focus on your breath.
• 9:29
  Ashleigh Geurin, MS, CNWE: So the biggest thing here is going to be taking time to breathe.
• 9:33
  Ashleigh Geurin, MS, CNWE: So the practice of returning to your breath is the practice of mindfulness.
• 9:39
  Ashleigh Geurin, MS, CNWE: So again, five or ten minutes, notice your body, how it feels, let whatever thoughts come to mind, come to mind, let them pass.
• 9:48
  Ashleigh Geurin, MS, CNWE: And then each time something comes to mind or your your mind wanders, bring your attention back to your breath.
• 9:55
  Ashleigh Geurin, MS, CNWE: So that's mindfulness in general.
• 9:58
  Ashleigh Geurin, MS, CNWE: And the biggest key there is be kind to yourself and don't judge yourself for what comes to mind.
• 10:05
  Ashleigh Geurin, MS, CNWE: Just come back to your breath.
• 10:09
  Becca Stackhouse-Morson, MS, CFLE: Being kind to yourself is so important for us.
• 10:12
  Becca Stackhouse-Morson, MS, CFLE: So, how are we kind to ourselves and intentional in mindfulness eating?
• 10:18
  Ashleigh Geurin, MS, CNWE: So, being kind to yourself when you're eating is important because you are not always going to feel hungry in the same ways that other people around you do.
• 10:26
  Ashleigh Geurin, MS, CNWE: And food is part of our culture.
• 10:28
  Ashleigh Geurin, MS, CNWE: So, when you think about when we're meeting up with someone or maybe we're going on a date, one of the first things that we do is either go to dinner, we meet up for coffee, we sit around the table at Thanksgiving or at Christmas time.
• 10:42
  Ashleigh Geurin, MS, CNWE: So, food is such a big important part of our social experiences and our culture.
• 10:47
  Ashleigh Geurin, MS, CNWE: Um, but we can practice this mindfulness in paying attention to your actual eating experience again, without judgment.
• 10:57
  Ashleigh Geurin, MS, CNWE: So if you have thought about maybe some of the I guess kind of the food scripts that you have in mind, aka thinking about like what what is your opinion or what are your thoughts on food?
• 11:12
  Ashleigh Geurin, MS, CNWE: So if you've ever heard you have to eat everything that's on your plate because there are serving children in wherever, you know, like who who probably told you that was probably a parent, right?
• 11:24
  Ashleigh Geurin, MS, CNWE: But when we think about this, this is not necessarily a principle that we should actually practice because if you're eating everything on your plate, but you're not actually paying attention to the fact that you are not really hungry enough to eat everything on your plate, you can consume more calories than your body actually needs to take in at that moment.
• 11:42
  Ashleigh Geurin, MS, CNWE: We, I don't know if you've ever heard this or not, Becca.
• 11:45
  Ashleigh Geurin, MS, CNWE: I think I've probably been in a situation where it's been been the case where you've been told it's rude if you do not accept the food that somebody presents to you.
• 11:55
  Ashleigh Geurin, MS, CNWE: Um, have you been ever I know you have some food is a big important part of your life too.
• 12:00
  Ashleigh Geurin, MS, CNWE: So has ever anybody ever presented you with something and said, oh here, I made this for you, or oh here, try this.
• 12:07
  Ashleigh Geurin, MS, CNWE: And you feel pressure?
• 12:08
  Becca Stackhouse-Morson, MS, CFLE: Of course.
• 12:09
  Becca Stackhouse-Morson, MS, CFLE: Of course.
• 12:10
  Becca Stackhouse-Morson, MS, CFLE: And I had to learn a long time ago.
• 12:12
  Becca Stackhouse-Morson, MS, CFLE: So since we're really in the start of this, I have Crohn's, which is a chronic disease uh that affects your entire gut.
• 12:20
  Becca Stackhouse-Morson, MS, CFLE: And so, yeah, definitely on that topic, Ashleigh.
• 12:24
  Becca Stackhouse-Morson, MS, CFLE: I have.
• 12:24
  Becca Stackhouse-Morson, MS, CFLE: I've had people offer me all kinds of things or bring me something really excited that they made for me, but it may be a red velvet cake.
• 12:34
  Becca Stackhouse-Morson, MS, CFLE: Well, that's got like several strikes against it.
• 12:38
  Becca Stackhouse-Morson, MS, CFLE: I can't do dairy, I can't do chocolate.
• 12:41
  Becca Stackhouse-Morson, MS, CFLE: And a lot of times that's a cream cheese frosting chocolate inside of it.
• 12:46
  Becca Stackhouse-Morson, MS, CFLE: So yeah, I've had those of how do you deal with people that come really excited that you made you something, but it's not that you don't appreciate it.
• 12:55
  Becca Stackhouse-Morson, MS, CFLE: But if I ate that rail cake, I may be sick until Christmas.
• 13:02
  Ashleigh Geurin, MS, CNWE: Yeah, and and some of that mindfulness again ties into being aware of those triggers um and knowing that people sometimes come with the with the best of intentions to prepare food for you.
• 13:15
  Ashleigh Geurin, MS, CNWE: But if you're not in a state or a place or even physically capable of consuming that, you should not feel pressured or you should not feel guilty or obligated to eat that food, um, which is probably goes against a lot of the social norms or the I guess some of the etiquette that we're we're accustomed to hearing.
• 13:34
  Ashleigh Geurin, MS, CNWE: Um, but some of some other eating scripts that you may have heard before or that you may have in mind is I have to eat something to feel better, or I have to eat when other when others are eating because it's weird if I don't.
• 13:48
  Ashleigh Geurin, MS, CNWE: Or I have to eat three meals a day, even if I'm not hungry.
• 13:53
  Ashleigh Geurin, MS, CNWE: So, but the truth is a lot of the thoughts and the the kind of the opinions that we have surrounding these like eating times and eating social norms just come from the from a place of outward focus, um, meaning that we're more concerned about what other people are going to think about us if we don't eat what they prepared for us, or if we don't eat at the same time that they do, or if we make a you know, maybe a healthier choice than everybody else at the table um is making.
• 14:24
  Ashleigh Geurin, MS, CNWE: But mindful eating turns inward.
• 14:27
  Ashleigh Geurin, MS, CNWE: So you're thinking about what are my needs?
• 14:30
  Becca Stackhouse-Morson, MS, CFLE: So, how do you practice this?
• 14:32
  Becca Stackhouse-Morson, MS, CFLE: Because you have some of the same things that I do.
• 14:35
  Becca Stackhouse-Morson, MS, CFLE: And when I got married recently, my mom uh decided that I put out an application for food allergies and food restrictions because at least 60% of my bridal party had a dietary restriction.
• 14:50
  Becca Stackhouse-Morson, MS, CFLE: So, how how do you practice some of these scripts and being mindful?
• 14:55
  Ashleigh Geurin, MS, CNWE: This actually happened to me earlier this week.
• 14:58
  Ashleigh Geurin, MS, CNWE: So I had somebody that was teaching a class and she was so kind and she made brownies for the class and she put pecans in them.
• 15:08
  Ashleigh Geurin, MS, CNWE: So that's one of the food allergies that I have is peanuts and treanuts.
• 15:12
  Ashleigh Geurin, MS, CNWE: So she presented it to me and said, Oh, I made these for you, um, and had a big old pecan sitting right on the top.
• 15:21
  Ashleigh Geurin, MS, CNWE: And so, yes, I know I could have told her, Oh gosh, I'm so sorry, I can't have that.
• 15:27
  Ashleigh Geurin, MS, CNWE: But I also did not want to offend her.
• 15:30
  Ashleigh Geurin, MS, CNWE: Um, so what I did was I told her, Thank you for making those.
• 15:34
  Ashleigh Geurin, MS, CNWE: I'll have that as my dessert for my lunch.
• 15:36
  Ashleigh Geurin, MS, CNWE: I'm gonna take it with me to go so I can finish talking right now.
• 15:39
  Ashleigh Geurin, MS, CNWE: So I just made a plate, took it back to my office, and I actually shared it with my secretary and let her consume it or have it.
• 15:46
  Ashleigh Geurin, MS, CNWE: And she said it was wonderful.
• 15:48
  Ashleigh Geurin, MS, CNWE: But sometimes you just have to remove yourself from the situation or say, Thank you.
• 15:52
  Ashleigh Geurin, MS, CNWE: Um, I'll I'll I'll eat that later.
• 15:55
  Ashleigh Geurin, MS, CNWE: And and especially if somebody if you're at like a party or something and somebody's presented you with something and you know that you're distracted and you can't take the time to practice that mindful eating, you can absolutely say, Thank you for that.
• 16:06
  Ashleigh Geurin, MS, CNWE: I'm gonna take this back and and eat it when I can enjoy it.
• 16:11
  Becca Stackhouse-Morson, MS, CFLE: Um so I totally echo what she said.
• 16:14
  Becca Stackhouse-Morson, MS, CFLE: And but what I've also learned is it depends on who the person is.
• 16:19
  Becca Stackhouse-Morson, MS, CFLE: If it's somebody that they're not gonna bring you something often, then you definitely can go, oh, I'll eat it later.
• 16:27
  Becca Stackhouse-Morson, MS, CFLE: And I've had people in my life that love it because they either eat off of my plate when that person walks away or I bring it home to them.
• 16:35
  Becca Stackhouse-Morson, MS, CFLE: So they love that I have a problem with things.
• 16:37
  Becca Stackhouse-Morson, MS, CFLE: But there are people in my life that I have to say, thank you for making this for me, but because you added this, I can't have it.
• 16:45
  Becca Stackhouse-Morson, MS, CFLE: Because I'm gonna see them again and again and again.
• 16:48
  Becca Stackhouse-Morson, MS, CFLE: And so it's important for them to understand that if you add cheese into the eggs, I no longer can eat the eggs that you made.
• 16:58
  Becca Stackhouse-Morson, MS, CFLE: And so it it depends on who that person is in that situation, but that's where being mindful of the situation becomes really, really important.
• 17:06
  Ashleigh Geurin, MS, CNWE: Yes, absolutely.
• 17:08
  Ashleigh Geurin, MS, CNWE: Um, so so I just wanted to talk briefly about some of the barriers that we have in our lives to practicing mindful eating.
• 17:16
  Ashleigh Geurin, MS, CNWE: So the first thing is multitasking.
• 17:20
  Ashleigh Geurin, MS, CNWE: So the tip here is to stop eating plus fill in the blank.
• 17:25
  Ashleigh Geurin, MS, CNWE: So that means stop eating plus checking your email, stop eating plus watching TV, which is one that is a little difficult to do because sometimes we just like to sit in front of the TV and can eat our meal there.
• 17:39
  Ashleigh Geurin, MS, CNWE: But if you're distracted by what's going on on the TV, you're not necessarily paying attention to what you're eating or how much you're eating.
• 17:45
  Ashleigh Geurin, MS, CNWE: Stop eating plus talking on the phone.
• 17:48
  Ashleigh Geurin, MS, CNWE: So sometimes people will saying I'm guilty of it too, um, put a phone on speaker, eat something while you're while you're talking, right?
• 17:59
  Ashleigh Geurin, MS, CNWE: Um, but again, your attention is not totally on what you're eating at that point.
• 18:03
  Ashleigh Geurin, MS, CNWE: Stop eating while reading a book, magazine, or newspaper, and then stop eating and worrying about your day, which that was a little harder to to address because your mind is is kind of a harder thing to put down or turn off.
• 18:17
  Ashleigh Geurin, MS, CNWE: Um stop eating while talking nonstop, because if you were just shoveling food into your mouth in between sentences, again, not paying attention, and then stop eating while driving.
• 18:29
  Ashleigh Geurin, MS, CNWE: So, other than the fact that this is not practicing mindfulness because you can't pay attention, but truthfully, your mind and your focus should be on the road.
• 18:39
  Ashleigh Geurin, MS, CNWE: And that is not always the case if you're trying to eat something while you are driving.
• 18:45
  Ashleigh Geurin, MS, CNWE: So it you can't pay attention to what you're putting in your body, how much you're putting in your body, but also it is a danger.
• 18:51
  Ashleigh Geurin, MS, CNWE: So we want you to to take time to be able to focus on your your food.
• 18:56
  Ashleigh Geurin, MS, CNWE: And if you're you're savoring your food and also trying to watch out for the stoplights, it's not always the easiest thing to do.
• 19:02
  Ashleigh Geurin, MS, CNWE: So when we eat plus, fill in the blank, we subtract taste, flavor, and awareness of our hunger.
• 19:10
  Becca Stackhouse-Morson, MS, CFLE: I can say I'm definitely guilty of doing a lot of that.
• 19:14
  Becca Stackhouse-Morson, MS, CFLE: But I married someone who prefers to eat at the table.
• 19:18
  Becca Stackhouse-Morson, MS, CFLE: He also will not drive and eat, which when you're traveling, it can be frustrating.
• 19:28
  Becca Stackhouse-Morson, MS, CFLE: But understand the importance of it is to pause and eat, it really sometimes takes less time than continuing the driving and eating.
• 19:37
  Becca Stackhouse-Morson, MS, CFLE: So those are really important of the stop plus.
• 19:40
  Becca Stackhouse-Morson, MS, CFLE: I've been guilty of I eat my whole lunch, but then all of the sudden I still feel hungry because I sat there and read emails my entire lunch and my brain didn't click that I had eaten.
• 19:53
  Becca Stackhouse-Morson, MS, CFLE: So those are really, really important.
• 19:57
  Ashleigh Geurin, MS, CNWE: Yeah, when you when you take the time to pay attention to what you're eating, it's a whole experience.
• 20:03
  Ashleigh Geurin, MS, CNWE: So if you can take the time to slow down and focus on your food, again, this this call all comes into being intentional about like if you can plan out your food, if you've got the nice little meal prep containers, that's great, it's perfectly portioned.
• 20:18
  Ashleigh Geurin, MS, CNWE: Um, so that that takes away one of the barriers about having to think about what you're eating as far as the nutrition aspect of it.
• 20:26
  Ashleigh Geurin, MS, CNWE: But then if you can't focus on just eating by itself, then you still take away that the whole part of that experience.
• 20:38
  Ashleigh Geurin, MS, CNWE: So being able to notice how many times you choose.
• 20:43
  Ashleigh Geurin, MS, CNWE: And and there's gonna be some things that we'll talk about with with slowing down and some ways that we can do that.
• 20:48
  Ashleigh Geurin, MS, CNWE: But noticing the flavors of things, um, actually allowing yourself, your body, enough time in your meal to feel hungry, um, that's gonna be a huge key in practicing mindfulness.
• 21:02
  Ashleigh Geurin, MS, CNWE: So again, meal prepping is great.
• 21:04
  Ashleigh Geurin, MS, CNWE: Doing the perfectly portioned containers is great.
• 21:06
  Ashleigh Geurin, MS, CNWE: And we also know, too, that this is like life happens and you're busy.
• 21:12
  Ashleigh Geurin, MS, CNWE: And sometimes you know that during you're gonna be driving in a car for eight hours and you're gonna have to have something to eat, right?
• 21:18
  Ashleigh Geurin, MS, CNWE: And you can't always not, you can't always just solely focus on your food.
• 21:24
  Ashleigh Geurin, MS, CNWE: Um, but these are just some general principles and some general guidelines to practice when you can.
• 21:29
  Ashleigh Geurin, MS, CNWE: But Becca, you said that you married somebody that likes to eat at the table.
• 21:34
  Ashleigh Geurin, MS, CNWE: So how has that experience been for you versus sitting on the couch and watching TV while you eat?
• 21:44
  Becca Stackhouse-Morson, MS, CFLE: It's hard, but it's not that I like watching TV because even when I lived alone, I didn't always turn on the TV when I ate on the couch.
• 21:51
  Becca Stackhouse-Morson, MS, CFLE: I just don't like sitting in kitchen chairs.
• 21:54
  Becca Stackhouse-Morson, MS, CFLE: So it's just the comfort.
• 21:57
  Becca Stackhouse-Morson, MS, CFLE: I don't like sitting at the table as much.
• 21:59
  Becca Stackhouse-Morson, MS, CFLE: But understand why he likes to um one thing that we've talked about it's he likes that it's a time that you get to sit there.
• 22:08
  Becca Stackhouse-Morson, MS, CFLE: It makes you have conversation, especially when you put your phone down, which when we get at home is a great thing.
• 22:15
  Becca Stackhouse-Morson, MS, CFLE: In a restaurant, I don't know if you've ever looked around a restaurant, but now the adults may be sitting there talking, but oftentimes little kids have either phones in front of them or tablets.
• 22:29
  Becca Stackhouse-Morson, MS, CFLE: And so it sitting there and making sure you remove that mindfulness of not just removing all the distractions, but it's also a time for you to have conversations.
• 22:39
  Becca Stackhouse-Morson, MS, CFLE: So not only are you feeding your nutrition of your health, but you're feeding your social need too.
• 22:46
  Becca Stackhouse-Morson, MS, CFLE: So sitting at the table contributes that a lot.
• 22:49
  Becca Stackhouse-Morson, MS, CFLE: So that's what I found.
• 22:51
  Becca Stackhouse-Morson, MS, CFLE: And he just he he feels less messy when he sits at the couch or on the table.
• 22:56
  Becca Stackhouse-Morson, MS, CFLE: Whereas I'm just like, well, I guess we gotta go change shirts again.
• 23:00
  Becca Stackhouse-Morson, MS, CFLE: Oh my gosh.
• 23:02
  Ashleigh Geurin, MS, CNWE: Well, I'm glad that you've had that experience.
• 23:04
  Ashleigh Geurin, MS, CNWE: Um, and that comes into to eating while you're sitting down as well.
• 23:08
  Ashleigh Geurin, MS, CNWE: Doesn't necessarily have to be in a kitchen chair at the table, but most of the impulse eating that we do is often done while we're standing up.
• 23:16
  Ashleigh Geurin, MS, CNWE: So if you go into like Sam's or Costco and they have samples, you may not have planned to eat at that time, but as you're walking through the store, you just can't resist it.
• 23:28
  Ashleigh Geurin, MS, CNWE: So you have to um, when you're standing, it's it's you're you're more likely to consume food and not think about it.
• 23:36
  Ashleigh Geurin, MS, CNWE: So if you are tasting food as you prepare meals, absolutely taste your food um before you serve it to somebody else.
• 23:45
  Ashleigh Geurin, MS, CNWE: But sometimes we like to to snack as we're cooking.
• 23:49
  Ashleigh Geurin, MS, CNWE: And then by the time you actually get to your meal and sit down, you have made yourself full by snacking the whole time or by nibbling on something when you open the refrigerator to go grab something else.
• 24:01
  Ashleigh Geurin, MS, CNWE: Um, so so try to not do that.
• 24:04
  Becca Stackhouse-Morson, MS, CFLE: The other day, the food samples in a Costco or Sam's.
• 24:08
  Becca Stackhouse-Morson, MS, CFLE: I definitely did eat through Costco in samples.
• 24:12
  Becca Stackhouse-Morson, MS, CFLE: I went and got it, but I hadn't had lunch yet.
• 24:14
  Becca Stackhouse-Morson, MS, CFLE: So I hadn't had lunch, but I made sure I went and got a smoothie and I was just gonna drink smoothie.
• 24:22
  Becca Stackhouse-Morson, MS, CFLE: Well, most of the time at Costco I can't have half the samples.
• 24:25
  Becca Stackhouse-Morson, MS, CFLE: I could have every sample they had.
• 24:28
  Becca Stackhouse-Morson, MS, CFLE: And let's just say I think I ate more than I intended to because I ate every sample, even though I knew I already liked the food because I bought it or I already buy it.
• 24:39
  Becca Stackhouse-Morson, MS, CFLE: But so eating standing up can definitely not necessarily trigger your mind that you're actually consuming your food.
• 24:46
  Becca Stackhouse-Morson, MS, CFLE: But what overall is, and I've been reading Atomic Habits by James Clear, and he says that as long as we do 1% better each day, then overall we're gonna make our habits better.
• 24:58
  Becca Stackhouse-Morson, MS, CFLE: So that one I would say is a part of the mindful eating and mindfulness.
• 25:04
  Ashleigh Geurin, MS, CNWE: Yeah, exactly.
• 25:05
  Ashleigh Geurin, MS, CNWE: You're not going to Sam's or Costco every day and getting samples or walking your way through the store and getting samples.
• 25:11
  Ashleigh Geurin, MS, CNWE: So, so thinking about again your habits and your habitual eating.
• 25:16
  Ashleigh Geurin, MS, CNWE: So if you're not practicing that every single day, like standing up, it's it's okay to enjoy that experience too.
• 25:23
  Ashleigh Geurin, MS, CNWE: The mindfulness comes in when you are aware of the fact that, all right, today I'm gonna go to Sam's and I'm gonna eat my samples.
• 25:32
  Ashleigh Geurin, MS, CNWE: You know, again, that's not an everyday practice.
• 25:35
  Ashleigh Geurin, MS, CNWE: So enjoy your time there too.
• 25:36
  Ashleigh Geurin, MS, CNWE: That's that's part of the whole experience.
• 25:39
  Ashleigh Geurin, MS, CNWE: Um, and during COVID, that was rough not to have that.
• 25:42
  Ashleigh Geurin, MS, CNWE: And then also just practicing slowing down.
• 25:46
  Ashleigh Geurin, MS, CNWE: So we are pretty busy people.
• 25:49
  Ashleigh Geurin, MS, CNWE: Um, Becca, I don't know if you have ever experienced, I think you you shared this earlier where you ate lunch and you were checking emails, and then it didn't even register to you that you had eaten.
• 26:00
  Ashleigh Geurin, MS, CNWE: So we tend to eat very fast due to our busy schedules and trying to get so much in as we can throughout our days, but to slow down while you're eating and to be more intentional about it, a practice, which is not not going to always be the most feasible.
• 26:19
  Ashleigh Geurin, MS, CNWE: But if you can try to chew your food 20 to 30 times per bite, that is the recommendation, but that also seems like a lot.
• 26:29
  Ashleigh Geurin, MS, CNWE: So maybe just starting off with 10 times per bite, and then if you've got a clock available, just give try to make your meals last for at least 20 minutes.
• 26:43
  Becca Stackhouse-Morson, MS, CFLE: I struggle on that one.
• 26:44
  Becca Stackhouse-Morson, MS, CFLE: Me too, but I struggle because when I was a lifeguard in high school, we had 15-minute breaks, and so you had to anything you needed to do for whether it was going to be 45 minutes to an hour that you had off the stand again.
• 27:01
  Becca Stackhouse-Morson, MS, CFLE: So that's a struggle to eat in 20 minutes.
• 27:05
  Ashleigh Geurin, MS, CNWE: It is hard because it's it's almost like you just all right.
• 27:08
  Ashleigh Geurin, MS, CNWE: I know I've got to eat, and the faster I eat, the more time I can use in my lunch break to do something else.
• 27:14
  Ashleigh Geurin, MS, CNWE: Um, but it does take about seven minutes from the time that you eat for a food to travel down your Sopheus and then end up in your stomach.
• 27:22
  Ashleigh Geurin, MS, CNWE: Then it takes another 20 minutes for your food to digest.
• 27:26
  Ashleigh Geurin, MS, CNWE: So if you eat slower, it allows your stomach and your brain to have actual time to communicate to each other to say, hey, I'm good.
• 27:34
  Ashleigh Geurin, MS, CNWE: I don't need any more.
• 27:35
  Ashleigh Geurin, MS, CNWE: Um mindful eaters use the stop method, and this is to savor, taste, observe.
• 27:45
  Ashleigh Geurin, MS, CNWE: So, like, look at your food, actually see what it looks like, take time to smell what it looks like or to appreciate the smell of your food, and then to pause.
• 27:55
  Ashleigh Geurin, MS, CNWE: So pausing in between bites, setting your fork down, again, trying to make the meal last for 20 minutes is a way to practice more mindfulness when you're eating.
• 28:06
  Ashleigh Geurin, MS, CNWE: I know it's a challenge, it's hard, but these are just some some habits that you can try to practice as often as possible.
• 28:14
  Ashleigh Geurin, MS, CNWE: And so that way you can start to pay attention to your hunger and your fullness cues.
• 28:20
  Becca Stackhouse-Morson, MS, CFLE: Our last topic in our mindfulness today is talking about planning.
• 28:26
  Becca Stackhouse-Morson, MS, CFLE: So, why is planning important when you're being mindful and mindful about your eating?
• 28:33
  Ashleigh Geurin, MS, CNWE: Well, we've talked about just how busy we are.
• 28:36
  Ashleigh Geurin, MS, CNWE: Um, and Becca, you are it was always so cool to me to see your meal prep and how your your meals always look so beautiful.
• 28:45
  Ashleigh Geurin, MS, CNWE: And that's a big part of enjoying our food is how it looks, right?
• 28:50
  Ashleigh Geurin, MS, CNWE: Because we eat with our eyes first.
• 28:52
  Ashleigh Geurin, MS, CNWE: But if you take the time to, when you're not in such a hurry, when you don't have kids or spouses, you know, demanding your attention at the same time, if you've got time to sit down, come up with what you're going to eat for your day, you can make a grocery list, you can take inventory of what you already have in your house.
• 29:12
  Ashleigh Geurin, MS, CNWE: Um, this is also gonna help you save money so you're not buying things without purpose.
• 29:18
  Ashleigh Geurin, MS, CNWE: Um, and then if you've got a little extra time, maybe on a Saturday or a Sunday, to be able to do some meal prepping earlier in the week, that's gonna help you help to provide you with healthy meals throughout the week.
• 29:33
  Ashleigh Geurin, MS, CNWE: You don't have to think about it whenever you're after guitar lessons or soccer practice, whatever, because you've already got it prepared.
• 29:41
  Ashleigh Geurin, MS, CNWE: Um, so you can use tools like Pinterest, you can use apps, you can use cookbooks, which we probably all have, an abundance of cookbooks that we never get to utilize because we use digital recipes now, which is fine.
• 29:54
  Ashleigh Geurin, MS, CNWE: Um, but try to have a little bit of variety and take the time to plan out your recipes, plan out your meals for the week.
• 30:01
  Ashleigh Geurin, MS, CNWE: Um, go ahead and portion out some snacks.
• 30:03
  Ashleigh Geurin, MS, CNWE: So when you do get hungry and you've got something already prepared and you don't have to worry about running to a convenience store to grab something real quick because you've already taken the time to prepare like some vegetables and some hummus or whatever it may be.
• 30:18
  Becca Stackhouse-Morson, MS, CFLE: So, Ashleigh, why would meal planning ahead for after that guitar lesson or that practice or that, why would that be more important than us just going through a fast food drive-thru?
• 30:33
  Ashleigh Geurin, MS, CNWE: Well, it definitely helps to save money for one, and then also saves calories, saturated fats, sodium, sugar.
• 30:41
  Ashleigh Geurin, MS, CNWE: So we do know that fast food or convenience foods are higher in those things, so which are not good for our body.
• 30:48
  Ashleigh Geurin, MS, CNWE: So if you can cook food at home, you are in control of how much salt goes into it.
• 30:54
  Ashleigh Geurin, MS, CNWE: You're in control of how it is prepared.
• 30:58
  Ashleigh Geurin, MS, CNWE: And then also if you can batch cook or cook um more things earlier in the week, like if you know three of your meals are gonna contain ground turkey.
• 31:06
  Ashleigh Geurin, MS, CNWE: Go ahead and cook the ground turkey if you can.
• 31:09
  Ashleigh Geurin, MS, CNWE: And so that way part of your meal or the longest part that's gonna take to cook is already done.
• 31:15
  Ashleigh Geurin, MS, CNWE: So you can throw something together super quick after that.
• 31:18
  Ashleigh Geurin, MS, CNWE: So running through the drive-thru may seem like a more convenient idea at the time, but it's gonna cost you calories and money in the long run.
• 31:26
  Becca Stackhouse-Morson, MS, CFLE: It ultimately ends up costing you and your health if you're not if that's something that you do regularly.
• 31:32
  Becca Stackhouse-Morson, MS, CFLE: If it's an occasional treat, you are you're okay.
• 31:35
  Becca Stackhouse-Morson, MS, CFLE: But if you're doing it two and three times every single week, it really will start to affect your wallet.
• 31:41
  Becca Stackhouse-Morson, MS, CFLE: So we'll get into finances and then it'll it'll start to affect what Ashley's talking about.
• 31:47
  Becca Stackhouse-Morson, MS, CFLE: Um, I personally, there's a few reasons I like to pre-plan.
• 31:51
  Becca Stackhouse-Morson, MS, CFLE: One, I like having frozen meals that I've made in the freezer because then I don't have to think about it.
• 31:57
  Becca Stackhouse-Morson, MS, CFLE: If I'm hungry and I hadn't, I don't maybe want what I have planned, or I forgot to plan that meal.
• 32:03
  Becca Stackhouse-Morson, MS, CFLE: All I gotta do is go, well, there's a container in the microwave, I'll eat what that details too.
• 32:09
  Becca Stackhouse-Morson, MS, CFLE: Uh for my husband, I've been able to plan and we made most of the food he's eaten off of right now about two months ago.
• 32:18
  Becca Stackhouse-Morson, MS, CFLE: So, like the lunches that he takes to work, they're frozen.
• 32:21
  Becca Stackhouse-Morson, MS, CFLE: He just has to pack them.
• 32:22
  Becca Stackhouse-Morson, MS, CFLE: We don't have to think every day, what are you taking?
• 32:25
  Becca Stackhouse-Morson, MS, CFLE: And for dinner, I like to look at my menu, my plan, and go, oh, we're having taco salad tonight.
• 32:32
  Becca Stackhouse-Morson, MS, CFLE: Okay, all I need to do is this, this, and this.
• 32:35
  Becca Stackhouse-Morson, MS, CFLE: And then one thing that me and one of my best friends figured out is if you take your crock pot and you put chicken in it, but you don't season the chicken at all.
• 32:45
  Becca Stackhouse-Morson, MS, CFLE: So it's just bland chicken that cooks in the crock pot, so it falls, it's flaky, it's really good chicken.
• 32:53
  Becca Stackhouse-Morson, MS, CFLE: But you want to eat it in tacos one night, you could do that.
• 32:57
  Becca Stackhouse-Morson, MS, CFLE: But you want it as barbecue the next night, then it becomes barbecue chicken.
• 33:02
  Becca Stackhouse-Morson, MS, CFLE: So the one crock pot chicken that you cooked has now become salsa chicken, barbecue chicken.
• 33:09
  Becca Stackhouse-Morson, MS, CFLE: I mean, you're endless, whatever you want it to be, but you cooked all the chicken at one time.
• 33:17
  Becca Stackhouse-Morson, MS, CFLE: And so that's one way that we found A, it helps you during your week, but like when we go camping, that's how we cook the chicken so that we don't have to deal with raw chicken cook camping.
• 33:29
  Becca Stackhouse-Morson, MS, CFLE: So that's one way that I use meal prep is really just to think about it.
• 33:35
  Becca Stackhouse-Morson, MS, CFLE: But if we're meal prepping and we're planning and we've got multiple people involved in that, how do we include them in that?
• 33:43
  Ashleigh Geurin, MS, CNWE: So especially this is important again, being in a in a partner relationship, or if you have children, um, letting them be involved in the meal planning or their your like your weekly planning um is a good idea too.
• 33:58
  Ashleigh Geurin, MS, CNWE: So that way they do not get bored or they are not resentful, and then you end up being wasteful of the food because it's not something that they're eating.
• 34:06
  Ashleigh Geurin, MS, CNWE: Um so try to involve your family members in in this meal planning process as possible.
• 34:11
  Ashleigh Geurin, MS, CNWE: You can have like a theme night if you want to, or you can have a night where like your spouse picks what you have, you know, whatever it may be, whatever works for you.
• 34:21
  Ashleigh Geurin, MS, CNWE: But um involving them in that process and the planning process is important too because if they're not gonna eat it, ultimately you're wasting money.
• 34:29
  Ashleigh Geurin, MS, CNWE: Um, and also you want to make sure that they're having helpful decisions too.
• 34:33
  Ashleigh Geurin, MS, CNWE: And it it does, and I'm not saying that this is you're gonna stick to your calendar and your plan every single time.
• 34:41
  Ashleigh Geurin, MS, CNWE: There are going to be some nights where you just don't feel like eating leftovers, or you just don't feel like m eating what you what you've prepared.
• 34:49
  Ashleigh Geurin, MS, CNWE: And those every once in a while times where you're like, you know, let's just go get something to eat, or I'm really in the mood for this.
• 34:55
  Ashleigh Geurin, MS, CNWE: Um it's it's really important to be aware of those times too and recognize that it's okay.
• 35:02
  Ashleigh Geurin, MS, CNWE: So again, this without judgment piece is recognizing that this is not something we're gonna do every single day.
• 35:10
  Ashleigh Geurin, MS, CNWE: We've made our plan, we're gonna stick to it 90% of the time, right?
• 35:14
  Ashleigh Geurin, MS, CNWE: But then have a little bit of flexibility in there to give yourself the opportunity if you really just want to go out to eat that night and it's okay.
• 35:25
  Becca Stackhouse-Morson, MS, CFLE: So, yeah, that's one thing that's important.
• 35:27
  Becca Stackhouse-Morson, MS, CFLE: And it's giving yourself that grace when you decide to do something else that it's okay.
• 35:32
  Becca Stackhouse-Morson, MS, CFLE: And one thing that I had to learn in mine is because for years I was feeding myself, right?
• 35:37
  Becca Stackhouse-Morson, MS, CFLE: Because I was single, I lived alone, and so it really didn't matter.
• 35:42
  Becca Stackhouse-Morson, MS, CFLE: My nutrition focused on my Crohn's, which I'm not much of a picky eater, but when you add in what I can't have with my Crohn's, it tremendously makes my restrictions larger.
• 35:57
  Becca Stackhouse-Morson, MS, CFLE: And I married somebody who has no problems.
• 36:00
  Becca Stackhouse-Morson, MS, CFLE: He can pretty much eat anything and he's good.
• 36:03
  Becca Stackhouse-Morson, MS, CFLE: Well, what we learned was he wasn't getting the red meat that he really wanted in his food or that his body needed.
• 36:11
  Becca Stackhouse-Morson, MS, CFLE: Well, I haven't been able to have red meat for a decade.
• 36:14
  Becca Stackhouse-Morson, MS, CFLE: So he needed to be a part of the planning so that when I went to the grocery store, then we did have options for him to have red meat or pork in the refrigerator.
• 36:25
  Becca Stackhouse-Morson, MS, CFLE: So why is it important for us to have a grocery list off of that meal planning?
• 36:30
  Ashleigh Geurin, MS, CNWE: Yeah, having your grocery list is going to save you time, energy, money, and a little bit of frustration when you go to the grocery store.
• 36:37
  Ashleigh Geurin, MS, CNWE: Because going to the grocery store can be a little daunting if you don't have a plan.
• 36:42
  Ashleigh Geurin, MS, CNWE: So it can definitely be an overwhelming experience when you see so many different options, or if you you're more likely to impulse by if you feel like you are hungry when you go to the grocery store.
• 36:55
  Ashleigh Geurin, MS, CNWE: So it's a good idea to not go when you're hungry, have a good, satisfying meal or feel nourished when you go in there, so you're less likely to impulse by um items that just seem good for you at the or good to you rather at the time.
• 37:10
  Ashleigh Geurin, MS, CNWE: But having a plan, knowing what your grocery list is, is because you you took the time to make that list when you had the mental capacity to do it at home or away from the grocery store, away from having too many options.
• 37:26
  Ashleigh Geurin, MS, CNWE: So sticking to your list, but then again, coming back to that point of grace and realizing that there may just be something new and exciting at the register that you like some pumpkin cookies or whatever it may be, if you see something that you didn't expect to see, give yourself a little grace to deviate from the from the list every once in a while and within reason.
• 37:48
  Ashleigh Geurin, MS, CNWE: But ultimately having a list is going to help you stay within your budget and then is also going to help you get the items that you need to plan those healthy meals.
• 37:58
  Becca Stackhouse-Morson, MS, CFLE: So, what are some healthy ways for us to plan our grocery trip?
• 38:02
  Ashleigh Geurin, MS, CNWE: I like using apps.
• 38:04
  Ashleigh Geurin, MS, CNWE: Um, so one thing moving to Statesboro, we are we are almost done with our Publix here.
• 38:12
  Ashleigh Geurin, MS, CNWE: So, but when I lived in Southwest Georgia and had access to a Publix, and there there are other grocery stores that offer this too.
• 38:19
  Ashleigh Geurin, MS, CNWE: But if you use the app, you can create your your grocery list on an app and it'll tell you what aisle your item is in.
• 38:27
  Ashleigh Geurin, MS, CNWE: And it'll tell you if it is on sale this week.
• 38:30
  Ashleigh Geurin, MS, CNWE: So specifically with the Publix app, it did that.
• 38:33
  Ashleigh Geurin, MS, CNWE: And so it helped me to plan out a lot easier to know I've got to go to this aisle, this aisle, this aisle, and I'm out of there.
• 38:39
  Ashleigh Geurin, MS, CNWE: So I'm less likely to waste time and spend extra money if I've got my my app right there in front of me.
• 38:47
  Ashleigh Geurin, MS, CNWE: Um, but my fiance likes to let use an old-fashioned paper pen list and he likes to cross it off as he goes.
• 38:53
  Ashleigh Geurin, MS, CNWE: So whatever works best for you, you figure out your method and make it happen.
• 39:00
  Becca Stackhouse-Morson, MS, CFLE: So the key that I hear you saying is that it's figuring out the method that works for you.
• 39:06
  Becca Stackhouse-Morson, MS, CFLE: Absolutely.
• 39:06
  Becca Stackhouse-Morson, MS, CFLE: I'm a combination person.
• 39:07
  Becca Stackhouse-Morson, MS, CFLE: I like to look at the apps, but I also would prefer my paper mark it off as I walk through.
• 39:15
  Becca Stackhouse-Morson, MS, CFLE: So both methods work.
• 39:16
  Becca Stackhouse-Morson, MS, CFLE: It's figuring out what's what works for best for you, which is what the authentically becoming you is, what works for you.
• 39:23
  Becca Stackhouse-Morson, MS, CFLE: Um, the other thing is Ashley's talking about using apps.
• 39:26
  Becca Stackhouse-Morson, MS, CFLE: The important thing to realize in most of your grocery stores now is that there are coupon coupons that exist.
• 39:34
  Becca Stackhouse-Morson, MS, CFLE: But a lot of times, the coupons you have to clip them digitally.
• 39:40
  Becca Stackhouse-Morson, MS, CFLE: So you have to clip them in order to get that big price that you see.
• 39:45
  Becca Stackhouse-Morson, MS, CFLE: Otherwise, you're gonna pay the smaller price that is what it actually costs without clipping that coupon.
• 39:51
  Becca Stackhouse-Morson, MS, CFLE: Um, another app that my family likes to use is called Koozie.
• 39:57
  Becca Stackhouse-Morson, MS, CFLE: And so that one allows you to add to the list and you can mark it off.
• 40:02
  Becca Stackhouse-Morson, MS, CFLE: So if you've got multiple people going to the store, they may be stopping to pick something up because they see that you're out of toilet paper and y'all need it today.
• 40:10
  Becca Stackhouse-Morson, MS, CFLE: They can also mark that off.
• 40:11
  Becca Stackhouse-Morson, MS, CFLE: So there are pluses to using an app, but I'm still old fashioned.
• 40:15
  Becca Stackhouse-Morson, MS, CFLE: I like uh paper and pen and mark off list.
• 40:19
  Becca Stackhouse-Morson, MS, CFLE: So those are those are the important parts.
• 40:22
  Becca Stackhouse-Morson, MS, CFLE: Are there any other parts of planning our meal that you want to talk about?
• 40:26
  Ashleigh Geurin, MS, CNWE: Just adding some variety to it.
• 40:28
  Ashleigh Geurin, MS, CNWE: So I mean, again, talking about that that autopilot, sometimes you know what works for you, you know this is a quick and easy meal that you can make, but again, especially when you're preparing for other people in your family, they may get bored with eating the same thing over and over.
• 40:42
  Ashleigh Geurin, MS, CNWE: Um, so try to utilize again, like Pinterest, try to utilize some apps, try to make it fun for yourself.
• 40:50
  Ashleigh Geurin, MS, CNWE: Um, and try new, don't be afraid to try new things, but just know that taking the time to make a list, figuring out what you need from the grocery store.
• 41:00
  Ashleigh Geurin, MS, CNWE: Um, if you've got a little bit of extra time on a Sunday evening, that's when we do our meal prepping and you can cook for a week.
• 41:07
  Ashleigh Geurin, MS, CNWE: You know, you've got your stuff already prepared, you don't have to worry about it each night of the week.
• 41:11
  Ashleigh Geurin, MS, CNWE: It's healthy.
• 41:13
  Ashleigh Geurin, MS, CNWE: Um, you know, again, you can control what goes into it.
• 41:16
  Ashleigh Geurin, MS, CNWE: So being intentional about your planning, setting aside that time is going to be super important.
• 41:22
  Ashleigh Geurin, MS, CNWE: But then the the biggest takeaway from all of this is just to remember that healthy eating is flexible.
• 41:29
  Ashleigh Geurin, MS, CNWE: So it's just a way of eating that um varies according to your hunger level, your schedule, and your satisfaction.
• 41:36
  Ashleigh Geurin, MS, CNWE: Again, if you've eaten leftovers that you've planned for for three nights in a row, but you just you just can't do it tonight.
• 41:44
  Ashleigh Geurin, MS, CNWE: You want something else, or you're just craving something else.
• 41:47
  Ashleigh Geurin, MS, CNWE: Give yourself the opportunity to be satisfied in what you're eating.
• 41:51
  Ashleigh Geurin, MS, CNWE: Um, so don't be too too overly rigid.
• 41:54
  Ashleigh Geurin, MS, CNWE: Give yourself some some flexibility in that and some grace.
• 41:59
  Ashleigh Geurin, MS, CNWE: Trust your body, it'll let you know how you're doing if you learn to listen to it appropriately.
• 42:05
  Becca Stackhouse-Morson, MS, CFLE: So those are some great tips.
• 42:07
  Becca Stackhouse-Morson, MS, CFLE: So this episode was our nutrition.
• 42:10
  Becca Stackhouse-Morson, MS, CFLE: It is our first episode on nutrition.
• 42:12
  Becca Stackhouse-Morson, MS, CFLE: So we thank Ashley for being here with us.
• 42:15
  Becca Stackhouse-Morson, MS, CFLE: Um, some of the pieces that I hope you took away from today was without judgment is your mindfulness, your mindful eating, and your planning is not being judgmental on yourself.
• 42:26
  Becca Stackhouse-Morson, MS, CFLE: And then on our mindfulness, take five to ten minutes to let your body feel and be mindful.
• 42:33
  Becca Stackhouse-Morson, MS, CFLE: Um, turn off distractions and just be there with yourself.
• 42:36
  Becca Stackhouse-Morson, MS, CFLE: If five minutes is too much to start with, start with 30 seconds.
• 42:40
  Becca Stackhouse-Morson, MS, CFLE: And then in your mindful eating, use that stop method of savoring what you're eating, tasting what you're eating, observing it, and then pausing so that you're mindfully consuming the pasta that you're eating or the taco salad or whatever that meal is that you're consuming.
• 43:01
  Becca Stackhouse-Morson, MS, CFLE: And then when you're planning, if you have other people in that part in that planning process with you, make sure that you include them so that they have buy-in on what you're eating.
• 43:11
  Becca Stackhouse-Morson, MS, CFLE: That's really, really important.
• 43:13
  Becca Stackhouse-Morson, MS, CFLE: So we're gonna end each episode with a challenge.
• 43:16
  Becca Stackhouse-Morson, MS, CFLE: And so, what challenge I have for you from this episode is stop eating plus.
• 43:22
  Becca Stackhouse-Morson, MS, CFLE: So stop eating while you're watching the TV.
• 43:27
  Becca Stackhouse-Morson, MS, CFLE: Stop eating while you're checking your email.
• 43:30
  Becca Stackhouse-Morson, MS, CFLE: So I want you to share with us, and you can do it on Instagram or send us a DM or an email with what you stopped eating plus this week.
• 43:40
  Becca Stackhouse-Morson, MS, CFLE: Share us.
• 43:41
  Becca Stackhouse-Morson, MS, CFLE: You can tag us at stacked intent on Instagram or anywhere that you're on social media, and let us know how and what you stopped doing.