Happy Halloween! Best wishes to everyone for a safe, fun and healthy day. Remember to include exercise and healthy meal choices based on a foundation of vegetables, lean protein and whole grains throughout the day. The series of holidays that revolve around family traditions and food is just beginning. Have you begun to consider the months ahead and set your short term goals for health and fitness? Remember to set goals for yourself, and while you can enjoy those treat foods throughout the season, practice moderation and mindful eating!
It is easy to mindlessly eat throughout the day, with lunch at your desk, snacks in front of the TV or in the car, talking with family and friends at dinners or during the holiday gatherings. However, being more mindful of what and how much you are eating is an effective way to help you reach your health goals. Being mindful allows you to be fully present, and helps your body recognize both the experience and volume of what you have eaten. It means that you are creating an awareness of your eating habits and taking in all the sensations of your experience when you do eat.
Some alarming statistics:
-Adults in the US devote an average of 1 hour and 12 minutes per day to eating, yet will watch TV 2.5-3 hours per day.
-66% of American report regularly eating dinner in front of the TV.
-The mind-body connection in eating behaviors matter. Scientists are finding that when our mind is tuned out during mealtime, the digestive process my be 30-40% less effective. This can contribute to gas, bloating and bowel irregularities.
Tips to be more mindful:
1. Take mindful bites. Bring all of your senses to the table! Take in the aroma of the food, feel the texture in your bite, chew and swallow completely before moving on.
2. Be Attentive. Take a break from multi-tasking. Be 100% present while you eat. Think you don’t have time? Start with 5 minutes and build from there. Try to create a goal of 20 minutes for a meal.
3. Emotional or Mindful? Feel your feelings! Are you eating because you are truly hungry? Or are you eating because you have anxiety, are experiencing boredom, excitement, sadness, or joy? Create a mental checklist. For one week, ask yourself before you eat a meal or snack, are you enjoying food as fuel or are you emotional eating? Acknowledgment is the first step!
4. Slow Down: When we make changes, sometimes we need help! To slow down your eating and be more mindful, try some of these tricks: eat with chopsticks, eat with your non-dominant hand, chew your food 30-50 time per bite, eat without TV, the newspaper, computer or phone, put your fork down between bites, eat sitting down.
5. Favorite Foods: State out-loud or write down what your three favorite foods are during the holiday season or special events. Focus on what you like about them (texture, taste, smell) and take time to savor each bite when enjoying.
A healthy plan is more than just exercise and food, it’s also the approach. Pick out at least one “mindful” behavior tool you can add to your plan today!
Special thoughts and prayers to all those affected by Hurricane Sandy.
Be Well ~Meg @REJOOV
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