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The Mindful Eating Placemat can be personalised with your first name and your individual weight loss goal.
Seeing your goal each time you sit down to eat is a great way to stay motivated and remind you why you want to lose weight.
HOW TO USE THE MINDFUL EATING PLACEMAT
Use the placemat each time you sit down for a meal at home.
Read your goal for a few moments.
This is to remind yourself why you want to lose weight.
Visualise yourself reaching your goal.
Use a plate that fits within the plate circle. Approximately 22.8 cm (9 inches) or smaller.
Place plate in the middle of the circle.
You can use a small bowl if you prefer.
Add food to your plate.
Try to fill at least half of your plate with
vegetables or salad, a quarter of your plate
with lean proteins and another quarter
with healthy whole grain carbohydrates
or starchy vegetables.
Use herbs, spices, healthy fats and healthy condiments to help flavour your meal.
Choose healthy quality fresh foods and avoid processed foods that are full of sugar, salt and artificial additives.
Use the numbers around the plate to
count your chews before swallowing.
Count in your head and see how many
chews you can get out of each bite.
This helps you focus on chewing your
food thoroughly and slow down your eating.
Comfortably chew each bite until you feel that the food in your mouth has reduced in size and is easy to swallow.
Completely finish chewing and swallowing before taking another bite.
Try not to put too much food into your mouth, so you have plenty of room to chew.
Try putting your utensils down between each bite, to help slow down your eating.
Try not to over fill your plate or have a second helping of food.
Why a smaller plate?
A small plate helps to reduce your
portion size. An average dinner plate is
between 10 - 11 inches, sometimes even bigger.
The more food that is on
your plate, the more likely you will eat more.
Reducing your plate size should
help you to eat less.
Why focus on chewing?
Chewing breaks food down and makes
it easier to digest - Mastication.
Chewing is the first step in digestion with
enzymes in saliva breaking down the food.
Chewing helps reduce meal size.
Why eat slower?
It takes approximately 20 minutes for your
brain to register you are full.
Slow eating helps you avoid overeating.
Eat slow and take the time to
really enjoy your meal.
What is mindful eating?
Mindful eating is to really focus on and think about
what you are eating. Being aware of the food you are putting in your body.
Look at what you are eating, smell and really taste the food. Appreciate your food and savour every bite.
Consult your doctor or qualified health professional for what foods suit your individual nutritional needs.
Prices are in Australian Dollars (AUD)
Standard non-personalised placemat - A3 size with 9 inch (22.8cm) plate size. $2.95. Two files emailed to you for you to organise printing on to A3 paper. Two pdf files - front and the back side. Write your weight loss goal in the space provided using a permanent marker, then laminate for durability.
Personalised placemat - A3 size with 9 inch (22.8cm) plate size $4.95 each. Personalised with your name and goal. Two emailed A3 pdf files. Personalised front side and back side. Also receive a bonus A4 weekly meal planner template file.
Please note: Printing and laminating of files are to be organised by purchaser - see below for printing directions.
Printing directions:
If you own or have a friend with a printer capable of printing colour A3 size prints, simply print the placemat on to quality A3 size paper (make sure your printer is set to A3 landscape). Print double-sided on best quality print setting, then laminate with an A3 size laminator.
If you don't own an A3 printer and laminator, copy the emailed files to a portable USB drive and take it to your neighbourhood print shop and ask them to print out double-sided on A3 quality paper and then laminate for protection. (Shop around for cheap prices)
A3 size is 297mm x 420mm (11.7 inches x 16.5 inches). A3 placemat must be printed in landscape setting and as actual size so plate size is correct.
Recommended printing on 120 gsm weight paper or above.
HOW TO LOOK AFTER YOUR LAMINATED PLACEMAT
After use, wipe clean with a damp cloth, sponge or paper towel.
Please do not place very hot plates on to placemat, plastic will melt.
Do not use harsh cleaning chemicals to clean placemat.
Do not submerge under water.
Do not place in dishwasher.
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