The Story of the Wise Gardener

Imagine a small garden, nestled in the backyard of a humble cottage.

Every day, a wise gardener tends to it with great care. He doesn’t just water the plants or pull the weeds; he listens to the garden.

On some days, he notices the soil feels dry, so he waters it gently.

Other days, he senses that the plants need a bit of shade, so he adjusts the canopy to protect them from the scorching sun.

One day, a friend visits and asks, “Why do you spend so much time here? The garden looks fine to me.”

The gardener smiles and replies, “If I don’t listen to what the garden needs, it might survive, but it won’t thrive.

The plants may grow, but they’ll never reach their fullest potential.”

Like this wise gardener, we too must learn to listen—not to a garden but to our bodies and our minds.

Our relationship with food often mirrors how we tend to our inner gardens. Do we eat because our bodies need nourishment, or do we eat to fill emotional voids?

Today, let's focus on resetting our relationship with food by practicing mindful eating. It’s time to tend to our inner gardens with the care they deserve.

Mindful Eating: A Tool for Mental and Physical Health

Mindful eating is about paying full attention to the experience of eating and drinking, both inside and outside the body.

It involves noticing the:

• colors,
• smells,
• textures,
• flavors,
• temperatures,
• even the sounds (crunch!) of our food.

Beyond just eating slowly, it’s about recognizing why we’re eating. Are we genuinely hungry, or are we feeding an emotion?

When we eat mindfully, we begin to notice the difference between emotional hunger and physical hunger.

Emotional hunger often comes on suddenly, feels urgent, and craves specific comfort foods.

Physical hunger, on the other hand, develops gradually and is open to a variety of foods that provide nourishment.

Understanding this distinction is the first step toward resetting your relationship with food.

5 Bullet Monday Motivation

1. Eat Slowly as a Practice of Self-Care: Taking the time to eat slowly isn’t just about better digestion; it's a form of self-respect. You deserve a moment to savor your food, to experience its flavors, and to truly enjoy it. Eating slowly helps you connect with your body’s hunger and fullness signals.
2. Understand Emotional Hunger vs. Physical Hunger: Next time you feel like eating, pause and ask yourself: "Am I hungry, or am I looking for comfort?" Emotional hunger often comes with specific cravings and is tied to feelings like stress, boredom, or sadness. Learning to distinguish between the two can help you make more mindful choices.
3. Reflect on Past Eating Habits and Identify Triggers: Look back over the past week and consider when and why you ate. Was it after a stressful meeting? Or maybe when you felt lonely? Identifying these triggers is key to changing your relationship with food. When we are aware of what prompts us to eat emotionally, we can prepare better responses.
4. Tips to Start the Week with More Mindful Food Choices: Start your day with a moment of mindfulness. Set the intention to eat slowly, enjoy each bite, and listen to your body. Plan your meals ahead of time, and keep a variety of nourishing foods available. If you feel emotionally triggered, try taking a short walk, drinking a glass of water, or practicing deep breathing before reaching for a snack.
5. Affirmation: “I eat to nourish my body, not to soothe my emotions.” Keep this affirmation handy. Write it on a sticky note and place it on your fridge or your workspace. Remind yourself daily that food is fuel and that you are strong enough to manage your emotions without using food as a crutch.

Reflection: Journal Your Journey

This week, take a few moments each day to journal your eating habits and emotions.

Write down:

• what you ate,
• how you felt before and after eating,
• what triggered the eating episode, if anything.
• Do you notice any patterns?
• Are there specific times of day, situations, or emotions that lead you to eat when you’re not physically hungry?

Reflect on these observations. Consider how you can respond differently next time.
Remember, the goal is not to criticize yourself but to become more aware.

With awareness comes the power to choose differently.

As you move through this week, think of yourself as that wise gardener. Tend to your inner garden with patience and kindness. Nourish it with intention, and watch it thrive.

Until Wednesday
RD Bert

Listen to your body like you would a trusted friend—respond to its needs with kindness, not judgment, and it will guide you toward a healthier, more balanced life.