C.R.E.A.T.E Your Plate
Awareness (Attuned to Body)
In terms of Conscious Eating, ‘Awareness’ is about tuning into our body’s unique rhythms.
In particular the internal dialogue between our body and the food we eat.
Hunger, satiety, enjoyment, discomfort, pleasure, energy, sluggishness and so on.
The noisiness of life makes it easy to lose touch with our bodies’ signals.
We just know we feel ‘some type of way‘, without pinpointing the feeling – or working out what might have led to it.
It’s an invitation to listen intently to the subtle cues our body gives us about how the food is making us feel.
Finding the Hungry/Full Sweet Spot
Ideally, the perfect level of hungriness is around 6-7 out of 10, marking when it’s time to eat.
We want to be hungry enough that all the digestive enzymes are standing by to work their magic, but not so ravenous that we eat like someone is going to take it away.
[Side note: have you ever been at one of those All You Can Eat restaurants where they take your plate away the moment to take a breath? Literally the worst environment for mindful eating, but a fantastic one for people watching.]
A great aim to stop eating when we reach 6-7 out of 10 level of fullness.
This allow space for our body to register the meal we’ve just enjoyed, and for everything to reach your stomach.
This gives the opportunity to eat with intention and presence.
Your body gets time to send the signal to your brain that it’s had enough, lets you ‘acknowledge the nourishment’ and not stumble into the overstuffed pigpen.
It’s a balanced way of eating that respects our natural satiety signals, eat appropriate amounts and avoid the discomfort (and regret) of overeating.
Tune in to Your Body’s Energy Signals
Our bodies often tell us quite clearly what they think of our food choices.
That zing of vitality after fresh, crunchy veg or the heaviness we feel after a greasy takeaway. The warmth and comfort of homemade soup or a hot chocolate.
Personally gluten makes me bloated – I ignored that for the longest time.
Facing it (I did love making bread so much) meant I could come up with alternatives and feel more comfortable.
As we fine-tune our Awareness, we can get our Sherlock Holmes on.
To turn detective with our own well-being, investigating how different foods affect us.
Noticing which meals leave us feeling vibrant and which ones send us into a slump.
Think of it as conducting daily mini-experiments with your meals.
That bowl of oatmeal in the morning – did it keep you powered until lunch?
The mid-afternoon coffee and biscuit—do they give you a boost or just a fleeting sugar rush followed by a crash?
These are the kinds of reactions that fly under the radar but purposeful Awareness can incredibly valuable insights.
It’s not just about eating less or more; it’s about eating in tune with what works for us.
We learn to recognise the signals that say, “It’s time to eat”, or “I’m nourished, I’m content,”
“This food makes me feel good” – or not.
It’s a move beyond strict calorie counts and nutritional labels to a more holistic understanding of personal nourishment.
Choosing foods not just for their taste or convenience but how they help us live the vibrant, energetic lives we want.
By doing this, we cultivate a relationship with food that’s based on respect for our body’s natural wisdom.
Action:
Energy Assessment:
After each meal or snack, take a moment to note how you feel in terms of energy. Are you ready to take on the world, flop on the sofa?
Conscious Food Choices:
Based on your journal insights, start incorporating more of the foods that make you feel good.
Consider reducing the ones that you found messed with your vitality.
By cultivating Awareness of how food affects your energy, you can make informed choices that enhance your daily life.
Hunger-Fullness Gauge:
Before you start eating, assess your hunger.
Are you moderately hungry, did you wait until you were starving?
As you eat, pause when you feel you’re at a 6-7/10 on your fullness scale.
Give yourself a moment to let the food ‘land,’ and check in with your satiety levels.