{HMW} The 5-Second Gap Between "I Should Eat" and Actually Eating
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Dear Reader How many times have you eaten something and realized halfway through that you weren't even hungry? You were stressed, or bored, or it was just "time to eat," so you ate. There seemed to be no conscious decision, no awareness of what your body actually needed—just the habitual motion of hand to mouth. The gap between the impulse to eat and the act of eating is usually so small you don't even notice it exists. But that gap is where all your power resides. Here's the practice: Before you eat anything—meals, snacks, even just grabbing a handful of something while standing at the counter—pause for five seconds and scan your body from head to toe. You are not analyzing here, and you are not judging, just noticing. What sensations are present? Where's the tension? How does your stomach feel? What's your energy level? Then ask one simple question: "What does my body need right now?" Sometimes the answer is food. Sometimes it's water. Sometimes it's a deep breath or to stand up and stretch. Sometimes there's no clear answer, and that's okay too. Five seconds of body awareness interrupts autopilot eating and reveals what's actually true—whether you're experiencing genuine stomach hunger or whether something else is driving the urge to eat. Your easy win this week: Before your next meal or snack, try the 5-second scan just once. Pause. Scan your body head to toe. Ask what you actually need. See what you notice. If you find yourself eating on autopilot more often than not and want personalized support building body awareness that actually sticks, I'm offering free 20-minute coaching clarity calls this month. We'll identify your specific patterns and create practices that fit your real life. Have it: Interesting ingredient alert: Your Brain Has A “Pain Circuit” — Most People Accidentally Activate It Made it: This week's 5-Senses Sunday gets honest about little treat culture, explores what scents unlock your memories, and takes a nostalgic dive into early MTV. Plus: fidget jewelry and dreamy treehouses. Want it: These auto-focus lenses look really cool and convenient - I really dislike wearing progressives. How cute are these food-themed watches? Ingredient Spotlight: Sunflower Seeds These little kernels are quietly versatile and it is the kind of ingredient that can go sweet or savory without missing a beat. They've got a mild, nutty flavor with just enough substance to hold their own in whatever you're making. Why they work: Sunflower seeds contain magnesium and vitamin E, plus they're surprisingly filling thanks to their protein and healthy fat content. So they actually keep you satisfied, not just occupied. How to use them: Toast them in a dry pan for a few minutes to bring out their flavor, then toss them on salads, blend them into pesto instead of pine nuts, or stir them into yogurt. Sunflower seed butter is a great alternative if you're avoiding tree nuts, and it works in all the same ways – on toast, in smoothies, or straight from the jar with apple slices. You can also grind them up and use them as a coating for fish or chicken. Check out this page on Bon Apetit magazine with recipes and ideas on how to best use sunflower seeds. Announcements & Upcoming: How do you practice mindful and intuitive eating while traveling without stress, guilt, or restriction? I had a fabulous chat with Tara from the Taste Toast Travel podcast, where we talked about how to stay nourished, grounded, and present with food while exploring the world. I shared my personal journey away from restrictive diet culture and into intuitive eating, and gave practical ways travelers can listen to their body’s cues, whether they’re navigating airport meals, long travel days, or unfamiliar cuisines abroad.
The 10-Minute Wellness Summit Starting February 3rd, Brianna Wilkerson (Holistic Health & Life Coach) will be hosting a 4-day Summit designed to empower moms to reset their health & self-care habits post-holidays and learn how to experience more health, energy, and joy in the New year and season of motherhood they are in, 10-minutes at a time. The Summit will consist of amazing leaders and experts sharing their trainings and prizes in different areas of health and life, including: nutrition, exercise, stress management & overwhelm, sleep, mindset and habits, parenting, self-worth, and other areas of your health and life like finances and how you dress (hello, style!)
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Extra Bytes: What I'm Reading: Writing Creativity and Soul, by Sue Monk Kidd What I'm Watching: The interview I did with Tara from Taste Toast Travel! What I'm Listening to: This anti-procrastination playlist What I'm Eating: Tuscan One-Pot Cavatappi cheesy swiss shard, white beans That's it for me this week. Have a happy and healthy hump day. Warmly, Jenny
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