Strategies for getting optimal nourishment from food

Safe Training Strategy shares a few basic principles to follow when preparing and eating food that will help your body receive the highest levels of nourishment and energy from every bite.

Eat in a calm and quiet environment.

Never eat when you’re upset—wait until you have calmed down.

Always sit down to eat—preferably in a place where you can eat mindfully and peacefully.

Eat only when you feel hungry—think of your appetite as a fuel gauge with 0 being empty and 10 being full, wait until you are a 2 or 3 before eating and stop at a 6.

Reduce ice-cold food and drinks—your digestion functions better at room temperature. Avoid soda at all times.

Eat at a moderate pace—try to chew thoroughly (20-25 chews) before taking your next bite.

Wait until one meal is digested before starting the next—wait until you start to feel hungry—if you are not sure, drink some water and see how you feel.

Sip warm water with your meals—this aids the digestive process. In the morning have a full glass of warm water with lemon before your coffee and breakfast.

Eat freshly cooked meals—fresh ingredients as close to the source as possible has more life force and the body absorbs the nutrients more efficiently.

Reduce raw foods—they can be harder to digest for some; light cooking or steaming helps to ease digestion.

Experience all six tastes (sweet, sour, salty, bitter, pungent, astringent) at every meal—this helps to ensure satiety.

Drink milk separately from meals, either alone or with other sweet foods—Ayurveda considers milk to be a complete food by itself.

Leave one-third to one-fourth of your stomach empty to aid digestion—like a washing machine, it’s best to leave room for churning to help optimize digestion.

Sit quietly for a few minutes after your meal—this is a time to savor the meal and contemplate gratitude for all that nature has provided.

You don’t have to do all of these at once! Choose one or two that you can try today and you can add on from there. At first it may seem awkward, but with consistent practice they will become part of your regular routine.

Breathe before you EAT! #STS