Plan your daily eating routine

If you want to focus on your feeling of hunger, it is helpful to prepare the daily and meal plan: When do you want to have meals?

What do you eat on the way?

When do you eat warm?

All of these questions need to be at least roughly clarified.

Because to eat intuitively also means to adjust to your own hunger, eating rhythm and to your own needs.

The following tasks will help you do this.

Pick at least one that you want to try this week.

Exercise one: make preparations

To person

Maike Ehrlichmann is a nutritionist, book author and works in her own consulting practice in Hamburg and online.

You can find more information at ehrlichessenethod.de.

Hunger in between often leads to snacks being pulled from the candy machine or quickly buying a pretzel from the bakery.

You should therefore make a conscious effort over the next few days.

Take a snack with you to work that you can eat when you get hungry: apples and nuts, cucumber or paprika wedges with cheese crackers from the health food store, a prepared wholemeal bread with cheese, some muesli that you can make with yogurt eats.

Stock up on what you basically like. 

Exercise two: just cook

Many people would like to have something warm for lunch or dinner, but they don't want to or can't do a lot of work or - apart from pasta - have no idea what to prepare.

You will therefore find three suggestions for a rich, lightning-fast, warm meal.

Read the three recipes and realize one of them in the next few days:

• Fried egg on bread with spring onions: cut whole grain bread, bake a fried egg, chop fresh spring onions and sprinkle over them.

• Red lentil soup: Fry the onion in a little oil.

  Season with salt and pepper, possibly some tomato paste.

  Then add a cup of red lentils and deglaze with two cups of water.

  Ready in ten minutes.

• Pancakes with salad: make a tomato salad with oil and vinegar, bake pancakes.

  Fill this with tomatoes or eat with it.

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The preparations you have practiced this week are the key to a healthier, more appropriate diet for many people.

How was it with you?

Which of the practical tips helped you, which recipe did you like?

If you have had aha-moments, then try to redesign your shopping, working and cooking routine on this basis.  

Extra tip:

Do you work a lot?

Do company, household or family requirements determine almost all of your decisions?

Do you find yourself putting your duties above your need to eat, drink or take a break?

Then this step can be valuable for you.

Because planning, stockpiling and provisions are an expression of the fact that you not only make sure that you can do your tasks well - but also that you are doing well yourself.

Celebrate a little bit of making bread in the morning or buying fruit.

And enjoy taking care of yourself and your own needs.

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