Skyterra Nutrition at Home
Welcome to the second week of Skyterra Nutrition at Home.
This week you will prioritize eating at more consistent times as well as gaining more insight through journaling. Your journaling practice is by no means meant to be a “dieting” food tracker. It is only meant to benefit you so you can explore your eating patterns, habits, triggers, feelings, thoughts, hunger, fullness, and anything else you notice.
A glimpse into this week’s lineup:
- Eat your main meals every four to six hours
- Prepare a recipe
- Begin awareness journaling
- Continue your breakfast streak
- Write a journal entry about your first two weeks.
Mindful Eating Task
1. Eat your main meals every four to six hours
This Mindful Eating Task is meant to get your body into an eating routine. Having a routine supports both your body and mind in staying energized, satisfied and focused. Why is this your Mindful Eating Task? It will take persistent pausing and slowing down to avoid the day getting away from you. Aim to eat your main meals (breakfast, lunch and dinner) within four to six hours of one another. Set a timer if needed.
- Day One: breakfast at 7:30 a.m.; lunch at 12:30 p.m.; snack at 3 p.m.; dinner at 6:30 p.m.
- Day Two: breakfast at 8 a.m.; lunch at 12:30 p.m.; snack at 3 p.m.; dinner at 7 p.m.
- Day Three: breakfast at 7:30 a.m.; lunch at 1 p.m.; dinner at 5:30 p.m.; snack at 8 p.m.
2. Prepare a recipe to support snacks
Try this recipe for Cashew Butter. This is a filling snack between meals that pairs great with sliced apples or pears.
3. Begin awareness journaling by logging your meals, snacks and beverages
For those who have had difficulty journaling in the past, I feel you. This is meant to be different. Let’s go ahead and call this week’s Nutrition Task awareness journaling instead of food journaling. This is for your eyes only. It is meant to draw more attention to patterns, eating behaviors, and recognizing what is and isn’t going well. This week record all meals, snacks and beverages for at least three full days using this template.
4. Continue your breakfast streak
Having breakfast on a daily basis has been linked to greater intake of fruits, vegetables, dietary fiber and less risk for binge-eating and overeating later in the day. Your breakfast streak task will exist for the entire six weeks.
5. Write a journal entry about your first two weeks
Take time to journal about your first two weeks in this program. What have you noticed about your patterns? Do you have consistent challenges and obstacles? Are you prioritizing your time the best you can? Do you have a support system in place? Spend five to 10 minutes writing out what you need to make things easier moving forward.