The past few days we have Noticed. We have Paused. Today: We will REMOVE Specifically... One distraction. Think about your usual meals. - Are you scrolling? - Watching television? - Answering emails? - Reading the news? - Working through lunch? There's nothing morally wrong with any of these things. But today we're experimenting with what happens when we remove them. Why does attention matter? Eating is much more than putting nutrients into the body. - You're seeing the food. - Smelling it. - Tasting it. - Feeling its texture. And meanwhile, your digestive system and brain are exchanging information related to hunger, fullness and the meal you're consuming. When our attention is heavily occupied elsewhere, it can become harder to fully notice the experience. So today... Give ONE meal your attention. Put your phone somewhere else. Close your computer. Turn off the television. Sit down if possible. And simply eat. Notice: - What colours are on your plate? - What does your food smell like? - Which texture do you enjoy? - When does your hunger begin changing? - How satisfied do you feel afterwards? And please don't turn this into another rule. I'm not asking you to vow: "From now on I will NEVER watch television while eating." That's not what this challenge is about. We're experimenting. Maybe you discover you enjoy eating without distractions. Maybe conversation around the table feels better. Maybe you notice fullness sooner. Maybe you find silence uncomfortable! That's useful information too. 💚 Today's question After your meal, ask: “What did I notice because I was actually paying attention?” Come back and share in comments. No right answer. Just curiosity. 🌿🫶

Have you tried 'Noticing'? Today we're adding something tiny: The pause. Think about how many meals we eat while doing something else. - Standing in the kitchen. - Checking messages. - Working. - Thinking about the next task. - Driving from one place to another. Sometimes the body is eating while the mind is still somewhere completely different. So today we're creating a transition. Before one meal: - Sit comfortably if you can. - Put your food in front of you. - And before the first bite - take three comfortable breaths. No complicated breathing technique required. We're simply stopping for a moment. Why? Because that pause gives us an opportunity to move from automatic behaviour to awareness. Use those few seconds to ask: - How hungry am I? - How am I feeling? - Am I rushing? - What am I about to eat? And then eat. We're not using mindfulness as a trick to make ourselves eat less. We're practising becoming more present with something we do several times every day. Think about habit building This is also a wonderful example of a tiny habit. The cue already exists: Meal arrives → three breaths → begin eating. You don't need to remember another task at some random point during the day. We're attaching a new behaviour to something you're already doing. Today's challenge: Choose one meal. Three breaths. Then eat normally. Afterwards ask: Did that tiny pause change anything? Maybe it didn't. That's okay too. We're experimenting. 💬 Share below: Did you remember your three breaths? And if you forgot, .. Congratulations, you've just noticed something. 😊 Try again at the next meal. No failure. No overwhelm. Just practice. And if you can't today, then try tomorrow. Just don't give up.

Am I physically hungry? I want to talk the next few days about Mindful Eating. And I'm going to start by asking you not to change anything. Today we're simply observing. Why do we eat? The obvious answer is: "Because we're hungry." But that's only part of the story. We also eat because we're: Stressed. Tired. Bored. Celebrating. Socialising. Following a routine. Comforting ourselves. Or simply because food is available. And none of those reasons requires judgement. We're trying to understand our patterns, not create another set of food rules. Here's where it gets interesting. Appetite isn't simply a matter of willpower. Your digestive system and brain communicate through nerves, hormones and other signals involved in hunger and fullness. Your previous meals matter. Sleep can influence appetite. Stress can influence eating behaviour. Your environment matters too. Even seeing and smelling appealing food can influence our desire to eat. Once again, everything connects. What does physical hunger feel like? This is where I want you to learn about your body, because hunger doesn't feel identical for everyone. You might notice: - An empty stomach. - Stomach rumbling. - Lower energy. - Difficulty concentrating. - Irritability. A general willingness to eat rather than wanting one very specific food. 💚 Today's challenge Before ONE meal or snack, stop. Ask: How hungry am I from 0–10? Then ask: When did I last eat? What am I feeling right now? Hungry? Tired? Stressed? Bored? Happy? No need to change whether you eat. We're gathering information. One important reminder If you discover you're absolutely ravenous by 3pm every day, don't immediately decide you need more discipline. Get curious. Maybe breakfast or lunch isn't satisfying enough. Perhaps you've gone too long without eating. Maybe sleep or stress is playing a part. That's information we can work with. 💬 Come back and share in comments: What did you notice today? Remember: We're not trying to eat perfectly. We're practising noticing x 🌿

We often hear the term "clean eating", but what does that actually mean? For me, it's not about following strict food rules, eliminating entire food groups or eating perfectly. It's about making a conscious effort to choose more whole and minimally processed foods that nourish our bodies. And here's why this simple habit can make such a difference. 1. More nutrients for your body Whole foods such as vegetables, fruits, legumes, nuts and seeds provide a variety of vitamins, minerals, fibre and beneficial plant compounds. These nutrients support everything from energy metabolism and immune function to tissue repair and everyday health. 2. Support your gut health Fibre-rich plant foods help support regular digestion and provide nourishment for beneficial gut microbes. Different plant foods contain different types of fibre, which is why variety is so valuable. 3. Support blood sugar balance Whole grains, legumes and fibre-rich foods can help support steadier blood glucose responses, particularly when combined with protein and healthy fats. Remember our earlier October discussions? It's not always about removing carbohydrates. It's about choosing nourishing combinations. 4. Feel more satisfied Whole foods rich in fibre, protein and water can help make meals more satisfying. For example, compare a piece of fruit with fruit-flavoured sweets. Both may taste sweet, but whole fruit provides water, fibre and nutrients alongside its natural sugars. 5. Support long-term health Eating patterns rich in vegetables, fruit, whole grains, legumes, nuts and seeds are associated with better cardiovascular and metabolic health. And reducing frequent consumption of certain ultra-processed foods high in added sugars, salt and saturated fat can help improve overall dietary quality. But here's something important. Not all processed foods are unhealthy! Processing simply means a food has been changed from its original form. Think about: Frozen vegetables Canned beans Plain yoghurt Canned fish