Mindful eating 

In this lesson, we will explore the importance of mindful eating for teen athletes. Mindful eating involves paying full attention to the experience of eating and drinking, both inside and outside the body. By focusing on the present moment and listening to your body's hunger and fullness cues, you can optimize your energy levels and support your body's recovery after intense physical activity.

Be Present 

Pay attention to your body & your hunger cues. When you feel hungry, ask yourself - are you hungry, or thirsty or bored? Throughout the day, check in with your body and ask yourself when did you last eat or drink some water? 

Be careful not to go too long without eating or drinking something. You want to ensure that your body is fueled for what it needs to be - the long training sessions, schoolwork, homework, a growing body, just being a teenager. Be mindful of what your body & brain are telling you throughout the day, ask questions and be compassionate.

Slow Down 

Try out this mindful eating exercise when you have a minute today, and then think about it over your next few meals & snacks.

Turn off all distractions - notifications, phone, watch - focus & be in the moment. There is nowhere else you are supposed to be right now 

Place an apple in your hand. Imagine that you have never seen an apple before - you are an alien from another planet.

Begin to explore the apple, with a beginner’s mind, as though it is totally new to you. Explore it with all of your senses.

Look at the apple. Notice each part of it, all of the different colors, the stalk, is the apple shiny, does the light reflect off it? Turn it over in your hand.

Next, explore the texture of the apple with your hands and fingers. Is it hard or soft? How does the stalk feel? Is it rough, smooth, soft, hard? Is the apple warm or cold to the touch?

While you’re doing this, notice if you have any annoying thoughts. Is it hard for you to focus? Is it easy? Just notice these thoughts, without judgement. Let them be, gently bring your awareness back to the apple 

Now take the apple to your nose and notice the smell of it. Does it smell sweet or sour? Is the smell strong or faint? Does the smell remind you of anything? If it does, acknowledge the memory, and then bring your focus back to the apple and the moment.

Take the apple to your ear. Roll the apple around in your hand, and hear if there is any sound coming from it.

Begin to slowly take the apple to your mouth, notice what happens in your mouth as you anticipate eating the apple. Does your mouth water? Can you imagine what the apple will taste like? Take your tongue to the apple, without biting it. Explore the taste of the apple on the tongue, noticing the sensations of the apple in your mouth.

When you’re ready, intentionally bite down on the apple, noticing how you automatically chew on one side of the mouth versus the other. Notice the tastes it releases.

Slowly chew the apple. Bring your attention to the saliva in your mouth, and how the consistency of the apple changes as you chew it.

When you feel ready to swallow, consciously notice the intention to swallow, then see if you can notice the sensations of swallowing the apple, sensing it moving down your throat, and into your stomach

Place the apple down, close your eyes, and take a moment to be in this moment. Congratulate yourself for taking this time to experience mindful eating, and the first step on the meditation ladder.

Be Aware 

I’m sure you have heard this before, but it is so true, so it is worth repeating. To be the best athlete you can be, it is really important to choose foods that are full of nutrients, and give you the energy you need to keep you going through your training sessions & competitions. No-one is saying to not have the donut or the Pink Drink from Starbucks, or any of your other favorite foods. However, it is important for the majority of your diet to be filled with foods that fuel you.

• A variety of colorful fruits and vegetables (think of a rainbow of fruits & veggies)
• Proteins (chicken, fish, eggs etc.)
• Wholegrain carbs (sweet potatoes, brown rice, wholegrain pasta, wholegrain bread)
• Healthy fats (avocado, nuts, nut butter, chia seeds)
• And drinking plenty of water - fill up that Stanley and make sure you’re drinking enough water every day to support muscle recover. 
  

Key Lesson Concepts:

• Be present 
• Slow Down & savor each bite.
• Be aware - choose nutrient-dense foods to fuel your body for peak performance.
• Stay hydrated