Healthy Relationship to Food (Podcast) 

https://www.valorforblue.org/eLearning/Podcast-Healthy-Relationship-With-Food

 

Did Lieutenant Brandon Post teach you anything about metabolic rate? Did you know about the effects of slingshotting the body from diet to overeating? 

 

What did you think of Lieutenant Brandon Post “just start simple” by removing sugary drinks, decreasing fatty foods, and increasing vegetables?

 

Did Lieutenant Brandon Post change your opinion of how to have a healthy relationship toward food? What did you think of his idea of creating a “sustainable lifestyle” instead of attempting massive unrealistic changes? 

 

 

Mindful Eating and Body Connection

Objective: Help officers build a healthy relationship with food by practicing mindful eating and connecting food choices to their physical and mental well-being.

Activity Steps:

  1. Duration: 10 minutes
    Location: Anywhere you can have a quiet moment (e.g., break room, office, or home).
  2. Preparation:
    • Materials Needed: Your next meal or snack.
    • Goal: To practice being mindful of your food choices and eating habits.

Instructions:

  1. Step 1: Center Yourself (2 minutes)
    • Sit down in a comfortable position and take a few deep breaths. Close your eyes for a moment to center your thoughts.
    • Reflect on your day, noticing any stressors or physical sensations (e.g., tiredness, hunger, energy levels). Let your mind focus on the present moment.
  2. Step 2: Check-in with Your Hunger (2 minutes)
    • Before you start eating, assess your hunger level on a scale of 1-10, where 1 is no hunger and 10 is extremely hungry.
    • Ask yourself, “Am I eating because I’m truly hungry or because I’m bored, stressed, or emotionally triggered?”
    • Take a moment to decide what your body truly needs.
  3. Step 3: Start Eating Mindfully (3 minutes)
    • Take a small bite of your food and focus on the flavors, textures, and sensations in your mouth.
    • As you chew, notice how the food makes you feel. Is it nourishing your body? Does it feel satisfying or heavy?
    • Slow down your eating and try to keep your attention on the food rather than on other distractions (e.g., phone, TV, or work).
  4. Step 4: Check-in with Your Body (2 minutes)
    • As you continue to eat, pay attention to any signals your body is giving you. Are you starting to feel full or satisfied?
    • Tune into your physical cues: when do you feel that you’ve had enough?
    • If you feel like eating more, check in again—do you need this extra food, or are you eating out of stress or habit?
  5. Step 5: Reflect on the Experience (1 minute)
    • Once you’ve finished, take a moment to reflect on the experience.
    • Ask yourself: "Did I enjoy the meal more when I was mindful of how it made me feel?"
    • "Did eating this way affect my energy and mood?"

 

 

Reflective Questions:

  • How did taking the time to eat mindfully influence your experience of the food?
  • What changes did you notice in how your body felt before, during, and after the meal?
  • How could you apply this mindful eating approach during your shifts to help with energy and stress management?
  • How do you typically manage emotions or stress around food? What can you change to improve your relationship with food?