Remember how you felt when you were on vacation? Take a moment to remember as many details as you can of that experience. Bring yourself back to that feeling. Slow, relaxed, at ease with a tranquil mind.

 

The connection between stress, metabolism and weight is well documented:  Here are some KEY POINTS to keep in mind and motivate you to take more deep breaths.

 

~ Digestion is governed by parasympathetic nervous system (PNS) activation, as in “rest and digest.”  Blood is directed to the center of the body and carries oxygen to help to metabolize the incoming energy.

 

~ We can only activate one part of the central nervous system at a time, we cannot simultaneously be in both. When our action-oriented SNS is activated while we are trying to eat and digest, the requisite blood is not in our core where it needs to be, but is directed upward and outward to our brain and extremities. Blood carries oxygen, which is necessary for digestive fire.

 

~ Oxygen is the catalyst for metabolizing our food; Just like any fire, it won’t burn for long, or it will go out entirely, without oxygen. When we are stressed and/or anxious, our breathing changes, our breath becomes shallow or we hold it in. Diminished breathing means diminished oxygen, which means a snuffed out digestive fire.  

 

~ Stress increases cortisol, and cortisol from ongoing chronic stress trigger insulin production. “The pancreas produces insulin whenever there is a rapid rise in blood sugar. One of the ways that insulin lowers blood glucose is by    telling the body to aggressively store excess dietary carbohydrates as fat. Insulin also signals the body not to release any stored fat.”    

(http://psychologyofeating.com/relax-and-burn-calories-video-with-emily-rosen/)

 

VACATION TIME MEAL TIME

 

1. Turn off monitor/screens.

2. Put phone on airplane mode.  

3. Start with 30 seconds to 1 minute of conscious breathing.  

4. Take 30 seconds to give thanks with a blessing.

5. Bring all your senses to the table: site, smell, taste, texture.  

6. Put your fork down in between bites.  

7. Chew each bite slowly and thoroughly. For awhile, practice  counting to 30 each bite. Notice how the texture and flavors change.

8. If your mind starts racing, your heart rate starts speeding up, your stomach becomes tight, or your breath becomes shallow, come back to your breath. Keep practicing deep, comfortable, long breaths...

 

What do you notice when you slow down? How does your experience with your food change? Likes dislikes? Physical Sensations? Pleasure?