DO	DON’T
Eat in a calm, relaxed state	Eat on the run, mindlessly
Be mindful – Turn off the TV, put down the book, focus on eating	Be distracted or overstimulated
Sit at the dining table	Eat in your bed or your car
3 meals per day with space in-between	Always snacking and eating
Have a pleasant conversation	Discuss upsetting things or fight
Smell  and Look at your food	Ignore your food
SLOW DOWN – Take at least 20 minutes to eat	Be rushed
Be thankful for your food and enjoy it	Be rushed
Chew every bite – at least 20 times	Be Rushed
Take small sips of water to wash down your food	Drink more than 8 ounces of liquid during your meal
Eat enough so you are satisfied	Eat until you are stuffed
Eat at least 2 hours before bed	Eat late or before bed
Take a gentle 15 minute walk after your meal	Go to bed after eating

Digestive Aids Before Meals

To improve digestion, 10-15 minutes before a meal –  take 1 tablespoon of lemon juice in a small amount of water OR eat 2 tbsp of fermented veggies (Sauerkraut, kimchi, pickle)

Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.