WEIGHT MANAGEMENT
Remember to practise your on your Healthy Puzzle of WORDS Dr Gary ‘Koala’ Leong
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his month, I’d like to focus on the third Q, which centres on one of the most important keys to achieving healthier eating and maintaining a healthy weight – that of practising mindfulness and mindful slow eating. Q4 QUICK – how fast are you eating? Try to eat slowly and mindfully with as many chews as you can of the food in your mouth. As a family, sit together around the dinner table and aim to finish main meals using the 20-minute rule. Mindfulness or ‘living in the current moment’ is a huge and powerful movement essential for dealing with the many stresses of our everyday lives, and can be part of a whole-family approach to improve everyone’s mental and physical health. Stage 4 in my book, Ride to Life, describes how to share a mindful meal together; all members of the family including both parents together at the table at a pre-agreed, regular, nonnegotiable time of the evening: • There is a shared appreciation of the
5Qs Life journey
meal and preparation taken to bring it to the table. • There is NO technology; e.g., phone, iPads, laptops, TV turned off and preferably nowhere near the dinner table or in the room (no exceptions – it’s non-negotiable). • Everyone stays at the table for the duration of the meal – a balanced, mindful meal experience requires 30 minutes of time, making it an ideal opportunity to connect and catch up with one another through deep communication enabled by conversation, a celebration of wins, expression of concerns and looking ahead. • If you find it challenging to have conversations around the dinner table, then see more exercises outlined in the Ride to Life book. • Before you embark on your new dinner routine, discuss as a family, the expectation of politeness and respect at the table. • Each family members paces their
eating without rushing, taking at least 20 minutes to consume a healthy meal size. • Finally, try to eat until you are satisfied and not uncomfortably full – see https://foodinsight.org/learn-howto-eat-mindfully-with-the-eat-mojisinfographic/. When you start the process of creating new habits around meals, the established patterns of eating will become more apparent to you. See DR GARY LEONG’s book ‘Ride to Life: A no-nonsense program for breaking your family’s cycle of obesity and connecting to a healthier, happier life.’ Join his decadelong 2020 Family Health Challenge and answer a few basic questions about your family and receive a free coupon to download the e-book version of his book and get free access to a growing on-line library of helpful resources, including the 2020 FHC Instagram account which is focused on mindful eating. https://2020familyhealthchallenge.com
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