Use these aware consuming journal prompts and reflection inquiries to assess your present relationship with meals.
Aware consuming is all about discovering what works in your distinctive physique. It is all about tapping into your physique’s indicators, your private needs, likes and dislikes. It is about understanding your habits and tendencies in a compassionate approach so you’ll be able to simply make changes.
What’s Acutely aware Consuming?
Right here at Vitamin Stripped, we imagine there are two essential features to consuming nicely day-after-day: what you eat and the way you eat. The idea of aware consuming is extra about the way you eat than what or how a lot you might be consuming. It is all about refocusing your consideration in your mealtime expertise.
Aware consuming is a follow that permits you to be extra intentional along with your consuming habits whereas sustaining a wholesome relationship with meals. Slowing down and turning into extra conscious of what you are consuming and the way you feel earlier than, throughout, and after meals is among the greatest practices you’ll be able to have to search out what works for you and create wholesome consuming habits.
The next prompts from the Aware Consuming Journal will information you precisely how one can mirror in your relationship with meals so that you could be extra aware.
10 Aware Consuming Journal Notes and Reflection Questions
You should use these journal prompts and reflection inquiries to get to know your self and your relationship with meals a bit higher. Use this information to assist construct your aware consuming routines and a optimistic relationship with meals.
As you interact with these aware consuming journal prompts and reflection questions, remember to have interaction with compassion. Do not choose your self or your solutions, permit your self to be open and trustworthy. This enables for development and alter.
You’ll be able to work together with all of those prompts in a single session, or you’ll be able to select one or two to work together with at a time. No matter works greatest for you!
1. How would you describe my present relationship with meals?
(ie balanced, unbalanced, adverse, compelled, simple, restrictive, tumultuous, regular, irritating, controlling, calm, enjoyable, and so on.)
On this first aware consuming journal, mirror in your relationship with meals. What phrases come to thoughts when you consider it? How would you describe it? This may assist set the stage for what we’re engaged on as we work together with the prompts under.
2. What do I get pleasure from about my present relationship with meals?
(i.e. I can eat what I get pleasure from whereas bodily nourishing myself, I by no means really feel restricted, I do not really feel uncontrolled with meals, I get pleasure from nourishing myself, and so on.)
Take into consideration the optimistic elements that you just affiliate along with your relationship with meals right here. What components of your relationship are gratifying? What do you want about it? Get actually particular right here.
2. What’s it that I do not like about my present relationship with meals?
(i.e. I can not eat what I get pleasure from, I do not know how one can nourish myself, I typically really feel restricted, I really feel uncontrolled about meals, I really feel burdened about meals, and so on.)
Now take into consideration what you may not get pleasure from about your present relationship with meals. And bear in mind, self-compassion is vital right here. No lawsuits allowed! Simply permit your self to mirror and consider rigorously. This explicit immediate from the aware consuming journal may help you establish what you wish to change.
3. What does starvation really feel prefer to me? What does satiety really feel prefer to me?
(i.e. my abdomen growls, meals begins to sound good, I take into consideration meals extra, I get a bit mind fog, my abdomen feels empty, my palms shake a bit, and so on.)
Now that we have labored via among the normal subjects, let us take a look at among the extra particular components of your relationship with meals. As you interact with this journal message, it could assist to bodily think about the final time you felt hungry. Possibly it was earlier at the moment, or final night time, and even proper now! Then start to stroll via the sentiments (each bodily and psychological) that you just expertise.
4. Do feelings ever have an effect on my consuming habits? If that’s the case, how?
(i.e. after I’m unhappy I flip to meals, after I’m excited I by no means wish to eat, when burdened I eat past my starvation cues, when burdened I ignore my starvation cues, when overwhelmed I eat excessively, and so on.)
Take into consideration how your feelings affect your relationship with meals. What sorts of feelings affect your decisions? How typically does it occur? What occurs if you really feel that emotion and wish meals? The extra consciousness you’ve got round your feelings round meals, the better it will likely be to vary or preserve your actions within the second as wanted.
5. What meals do I prefer to eat?
(that means something and all the things you get pleasure from)
Bear in mind, this can be a judgment free zone. Write down all the things you get pleasure from consuming, whether or not it’s an enjoyment-based meals or a extra nutrition-based meals. For those who’re having a tough time pondering of something right here, that permits you to know that this space wants a little bit of discovery and exploration!
6. What meals do I typically crave?
(ie chocolate, peanut butter, pasta, leafy greens, inexperienced juice, sweet, potatoes, and so on.)
Take into consideration the meals that you just crave continuously. The meals you get pleasure from and the meals you crave are barely totally different. The cravings are stronger and might generally even really feel involuntary. By shedding gentle in your cravings, you’ll be able to study rather a lot about the place these cravings come from and why you expertise them.
7. Are there any meals guidelines that you just comply with? If that’s the case, please record them. Are these consuming guidelines rooted in stability? If not, how can I make them extra balanced?
(i.e. I can not eat after 7 pm, I can solely eat carbs for the primary half of the day, I can not eat chocolate at dwelling, I’ve to eat greens with each meal, and so on.)
You’ll be able to study rather a lot about your relationship with meals by figuring out the consuming guidelines you comply with. As soon as you’ve got listed the consuming guidelines you’ve got (as proven within the instance above), mirror on whether or not or not they’re balanced. In the event that they really feel strict and inflexible as an alternative of versatile and calm, strive to consider how one can take away the rule and alter it to one thing extra balanced.
8. Are there sure meals that I take into account “good” or “dangerous”? If that’s the case, what are they? And why do I assign this morality to them?
(i.e. entire meals are good, starchy carbs are dangerous, sweets are dangerous, ice cream is dangerous, greens are good, inexperienced juices are good, and so on.)
Once we label meals nearly as good or dangerous, we permit guilt and disgrace to enter our relationship with meals. By figuring out the place and why morality performs a task in your relationship with meals, you’ll be able to start to remove it and follow higher stability.
9. Do I really feel secure in my relationship with meals? If that’s the case, why? However as a result of?
(i.e. sure, I eat in a approach that works nicely for me, no, I do not know how one can eat with out feeling overwhelmed, and so on.)
Belief is vital to a acutely aware and balanced relationship with meals. However generally we overlook to register with this! Take a second to test your confidence stage. Know the place and why you are feeling secure or not, so you’ll be able to work to take care of that confidence or make a change.
10. What would I like to vary about my relationship with meals? How am I going to do that based mostly on my solutions to the questions above?
(i.e. I wish to take away the morality of meals, be extra aware when consuming, improve my confidence, and so on.)
Establish precisely what you wish to change and alter after answering the earlier questions on this reflection. As soon as recognized, bear in mind to do it compassionately and with out haste. Take your time and bear in mind, the aim is stability, not perfection.
Meals to go
Aware reflection is among the strongest instruments you should use to develop and preserve a balanced relationship with meals. Use these aware consuming reflection questions again and again to get to know your self and your relationship with meals even higher!
Need to expertise extra stability along with your meals decisions?
Then discover your sort of balanced weight loss program!
Take this free 45-second quiz to search out out which balanced consuming archetype you might be and what your distinctive sort must be in stability with the way in which you eat. That approach, you’ll be able to lastly break away from the obsession with meals and weight loss program, preserve a balanced weight, and domesticate a optimistic relationship with meals and your physique.