health & wellness
Mindful Eating by Cindy Huggins, RDN, LD author of the blog “Newlywed Nutrition”
hroughout my journey of health and wellness, I have had to learn the power of mindful eating and finding balance with food. It is quite scary the extremes ladies will go through to fit in a dress. If I could give any tip it would be, diets don’t work. It is important to find peace with food. Food should be satisfying and provide fuel for the body. Depriving the body of essential nutrients only makes it want to store what little food it gets as fat. It does this because it thinks it is starving and wants to conserve the energy (food). This is why skipping meals is the worst thing one could do for their health. Avoiding favorite foods, like sweets, may also hinder keeping a healthy weight. Have you ever cut out something and for days on end it is all you think about? Then, you find yourself sitting on the couch inhaling a box of chocolate chip cookies. Let’s explore how to find balance with food and break the habit of overeating and restrictive eating forever! To begin finding balance with food, one needs to adopt the Mindful Eating Principles. Be in the moment when eating, paying attention in a non-judgmental way. Mindfulness incorporates both internal processes (emotion, behavior, motivation) and external environments (setting, surroundings, distractions). Listen to your thoughts and become aware of your emotional and physical state. Understanding The Mindful Eating Cycle will allow you to analyze habits and become more aware of your eating cycle. Think about a typical day and write down answers to the following questions. “Why do I eat?” Ultimately, food is needed for fuel, but often times this is forgotten. Are you satisfied with the food and how you feel?
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do I eat?
do I invest my energy?
How Much do I eat?
MINDFUL EATING CYCLE
do I want to eat?
do I eat?
How Could you susdo I eat? tain this forever? ©MMXIV, Michelle May, M.D. www.AmIHungry.com Look for triggers that prompt you to eat, such as stress, anger, boredom, or loneliness.
“When do I eat?” This is very, very important. It could depend on the clock, hunger cues, habits, emotional state, physical state, or the environment. Do you feel the need to head to the vending machine for a quick snack even if you are not hungry? “What do I eat?” Look at a typical day and write down what you are eating. Be as specific as possible from foods and beverages to supplements and medications. Take note of any patterns. “How do I eat?” Look at mannerisms. Are you eating too fast or too slow? Does the environment (watching TV, working, driving, and playing on your cell phone or computer) affect your eating habits? “How much do I eat?” The goal here is to aim to be satisfied, not full. That’s why it is very important to slow down when we eat and listen to our bodies. “Where do I invest my energy?” Think about where you spend most of your time. In front of the TV, taking part in a hobby, or at the gym? Since you are about to embrace a new life with your significant other, now would be a good time to have a conversation about personal goals, life goals, and marriage goals. Diets don’t work and often do more harm than good. Remember, one main goal of mindful eating is understanding that there is no “good” or “bad” food. It is finding balance with all food and learning how to use food to nourish the body. Good luck on your personal health and wellness journey.
Tuscaloosa Bridal Directory Fall-Winter 2014-2015