The Power of Mindful Eating

Eating with awareness is an important part of a healthy lifestyle. 

When we take time to pay attention to the food we choose, and listen to our body's cues for hunger, preferences and satiety we will receive benefits that go far beyond the simple enjoyment of the food. We will tune into what we really need for health, gain more satisfaction from our food, eat less quantity, and family ties will grow stronger around the kitchen table.

Unfortunately, our fast- paced society with its emphasis on 'doing', 'busy-ness' and multi- tasking has left little time or respect for sitting down to real meals and savoring every bite. I am not suggesting that we must meditate and practice yoga everyday (although they are certainly health-giving practices), but rather, to take the time to 'be in the moment' when we are choosing and eating our food. 

Follow these steps towards mindful eating:

Delegate time to food preparation and eating. Planning meals ahead can help with this - and I can help you start meal planning!

Sit down to meals with minimal distractions. 

Notice the appearance and smell of the food before you begin to eat.

Take small bites, chew well, and notice the texture, temperature and taste of the food.

Put your fork down between bites.

Be grateful for the food and your body.

Tune into your body's response to the food - How does your stomach feel? 

                                                                  Are you getting full?

                                                                  Is it time to stop eating?

Everyone can benefit from these simple steps - be ready to be amazed!

Excuses, Excuses!

One of my New Year's Resolutions was to write a pep talk to you folks once a week. Sorry I am late, but with those snow days ...and we had a guest stay at our home for a couple of days...and I had some trouble with my faucet, so had to get Kenny the plumber....and writer's block ...and...and....

This week the topic is excuses for not keeping our New Year's Resolutions!

By February many of us fall back to our old habits even though we were so keen to create newer healthier habits. Let's look at the example of exercise as a resolution or goal.
Perhaps last week -  with kids home from school, and the icy sidewalks - you did not get as much walking in as you had planned, and your dumbbells just sat by your bed looking....well....dumb. And you are starting to get into some negative thinking: "I never stick to an exercise routine", "I may as well give up."

Let's look at the flat tire analogy:

If you were on a trip from Halifax to Antigonish and realized in Truro that you had a flat tire; what would you do?
Would you keep driving to Antigonish and risk ruining your rims?
Would you head back to Halifax with a flat tire?
Or,.....OR.....would you pull over in Truro and fix the flat tire?
Hmmmmmmmm......................

SO, no matter what, life is going to happen, unexpected events will come up, and we will get off track sometimes. The secret is to get back on track ASAP!

Be creative in your pursuits of your goals and resolutions: It is a great idea to have a variety of exercises and activities that you can do, so that you are not sidelined by weather or schedule changes.
Be flexible: If your yoga class is cancelled, go online to download a class that you can do at home.
Think around the obstacles: If your child's hockey team has an away tournament, why not take your exercise clothes and use the gym at the hotel.

So, in other words, fix your flat tire and get back on the road! That is what I plan to do with my weekly pep talk - and you can hold me to that!!!

Edie

P.S. Check out my blog: A Dietitian's Kitchen for the latest recipe: http://www.nutritioncoachedie.blogspot.com