Welcome to Month 4 of my Feel Better Challenge! Each month, I encourage you to make one small change that helps you feel better. This April, we’re focusing on mindful eating.

We spend so much time thinking about what to eat and when to move, but do we ever stop to reflect on our relationship with food? This month, I challenge you to sit down, slow down, and truly listen to your body.

Pick one focus area below and commit to it for the month!

If you’d like a deeper understanding or a personalized approach, let me refer you to @Jackie Dikos.

6 Ways to Practice Mindful Eating—Pick One:

1️⃣ Eat Slowly 

• Savor each bite to aid digestion and reduce bloating.

• Aim to chew each bite 20-30 times—“drink your food, chew your drink.”

2️⃣ Eliminate Distractions 

• Be fully present while eating—turn off the TV, phone, or computer.

• Avoid eating while driving, working, or taking calls.

3️⃣ Practice Gratitude 

• Before eating, take a moment to acknowledge where your food came from.

• Say a simple affirmation of thankfulness.

4️⃣ Tune Into Hunger & Fullness Cues 

• Recognize physical hunger signs (stomach growling, lightheadedness) and fullness cues (satisfaction, no discomfort).

• Learning your body's signals takes time—be patient!

5️⃣ Take Mindful Bites 

• Notice the smell, color, and presentation of your food.

• Take smaller bites and truly savor the flavors and textures.

6️⃣ Cook Your Own Food 

• Become more aware of what you’re eating and make more intentional choices.

• Preparing meals at home fosters a deeper connection with your food.