5 tips For Mindful Eating

I'm sure, by now, you have heard of mindful eating. But, have you tried it? Do you know what it is or how it works?

Let's take a step back for a moment and define mindfulness. Mindfulness is a practice that involves being present and aware of what is happening right now, in this moment. It can be applied to all sorts of scenarios like during exercise, at work, writing a paper, brushing your teeth, and even eating. For the sake of keeping this post concise and on topic, I will be focusing on just the eating aspect of mindfulness.  But, leave a comment letting me know what other topics you'd like to learn how to apply mindfulness to and if it fits within the context of this blog, I just might do another post about it!

To apply a mindfulness technique to your eating routine is very simple...you slow down.  Ok, you caught me, that is not so easy!  Just ask my husband, when I am hungry, I eat VERY fast.  So fast, sometimes, that I have finished my bowl of food before my brain and stomach have even registered that I have eaten!

I know I am not the only one who gets like this, so I have created a checklist of 5 things to keep in mind while you enjoy a meal.  Before we get into that, though, I want to let you know that you do not have to do all of these at every meal, unless you are ready for it!  For most of us, it is beneficial to start with being aware of just one of the items below for a few weeks.  Once your body and mind get comfortable with this new task during meal time, it will be easier to keep introducing more.  Just like with exercise, you don't want to take on too much in the beginning.  This can lead to stress and burnout which will mitigate the positive effects this practice can have on health like improved digestion and absorption of nutrients.

So, without further adieu, here are my top 5 tips for Mindful Eating:

Have you practiced mindful eating before?  Let me know what has worked for you in the comments!

Four Tips to Cleansing That WORKS!

I can't believe it has been nearly a month since posting!!  Time does sure fly...

But, I will now (hopefully) be back on track.  You can, once again, look forward to a weekly post every Monday from yours truly!

Now to get into what you really came here for...let's talk about cleansing!

I have several thoughts on this topic; some for and some against.  What it really comes down to is your personal intention behind cleansing and what type of cleanse you are doing.  There are so many types of cleanses out there!  Options include: juice cleansing, mono-meals, water fasting, detox drinks/supplements, and the list goes on.  But, this post is not about the different types of cleanses, instead, it is about the pros and cons of such things.

I will start with the negative side of cleansing (better to end on a positive note!):

• Many times, cleanses or detox diets restrict calories/energy intake to bare minimum.  A four year old child couldn't even live off this low of calories for an extended period of time.  Reducing calories so low can put the individual at risk for a messed up metabolism in the future.  Plus, you will more than likely be cranky/hangry and no one enjoys that...
• Many cleanses/detox diets are low in fiber.  Fiber is what helps to make you feel full.  Not only that, but it is also part of your body's natural detox pathway...digestion!  The whole reason you excrete waste products is because your body is already cleaning out your blood stream and intestines to rid it of toxic waste like heavy metals and byproducts of metabolism.
• That bring me to my next point...your kidneys, liver, pancreas, gallbadder are all part of your body's cleansing mechanism.  If you want to cleanse your body, eat healthy foods and exercise so these organs stay strong and healthy and do what they are meant to do!
• The intention one sets (i.e. mindset) also plays a large role in determining whether or not a cleanse is healthy.  If someone is doing a cleanse for weight loss or other aesthetic reasons, they may be disappointed upon conclusion of the cleanse.  For example, when the body is fed such a low amount of calories, metabolism can begin to slow to compensate and reduce risk of starvation.  Once proper food intake is reintroduced, it may be hard to "control" one's appetite and excess calories are easily stored as fat.

Ok, enough with the negative, on to the positive sides of cleansing:

• Cleansing can feel great!  When done the right way (i.e. eating enough calories), cleansing can be very healthy for the body.  One type of "cleanse" that I have found beneficial is one in which unlimited fruits and vegetables are consumed.  This high fiber, high water, high nutrition way of eating brings energy to the cells and is easy to implement into an individual's normal eating pattern.
• As mentioned above, a proper mindset to cleansing is important.  Instead of focusing on weight loss or muscle definition, a cleanse is more of a spiritual journey and a way to give the body a boost of nutrition.  Adding fresh fruits and vegetables to a person's diet is just one way to do this.
• Drinking more water.  Our bodies are made up of so much water.  Staying properly hydrated (which means different amounts for everyone based on activity, climate, and body size) is one simple way to ensure body functions remain healthy.
• Exercising can be considered a form of cleansing because it gets the blood flowing, which in turn is filtered through the liver and kidneys.  This is natural detox at its finest!

If you have any other questions about cleansing, be sure to leave a comment below or on one of my social media pages (Twitter or Instagram) and I will include your questions in my first LIVE CHAT on April 23rd at 9am CST.   CLICK HERE TO REGISTER for this FREE EVENT!

Flavorful Friday: Do you taste your food?

Hi friends!!

Can you believe this is the last week of January?!  I sure can't!!

With working a full time job as well as creating new programs for TheYogiRD, time seems to slip by all too quickly.  As a matter of fact, as I am typing this, it is coming to my attention that I could use some mindfulness in my life.  I recently watched a video about being mindful in your daily life.  Really living in the moment and paying attention to the task at hand, instead of thinking about everything else you need to get done.

That is where my yoga practice comes in.  Every time I am on my mat, I am mindful.  It comes more easily on the mat (more challenging at home compared to at the studio...).  I have just now noticed that this practice of mindfulness has not quite been integrated into my whole life.  Sure, when I don't have a super busy schedule, I am more aware and mindful.  But it is during those intense moments in life that being mindful is most important.  During the crazy running around trying to keep everything together moments is really when we should stop. and breathe. and be present.

So, naturally it is difficult, but if you and I work at it, those want to pull your hair out crazy moments will be more bearable because we have learned to clear the chaos and allow ourselves to seek and find an answer.

So, what does this have to do with it being "Flavorful Friday"?  Well, everything actually!  Mindfulness is eating and choosing what we eat is a major part of a healthy lifestyle!  When you take the time to smell, taste, feel, hear, and see the food you are putting on your plate and in your body; you are more apt to make increasingly healthy decisions.

Think about the last time you really took the time to use all of your senses in preparing and eating a meal.  It made the meal so amazing, didn't it?!  If you've never tried this, I challenge you to try it this weekend. (Then be sure to let me know how it goes!!)

Whether it is preparing a meal or eating a meal, take some time to be mindful:

• Think about the ingredients
• Taste each ingredient in each bite
• Chew each bite at least 20 times and notice any flavor and texture changes
• Notice the temperature of the food.
• How does the food smell?  What does the smell remind you of?
• How does the food sit in your stomach?
• Are you still hungry?  Overly full? Or just right?

Let me know, in the comments, your thoughts on mindfulness/mindful eating!  If you haven't already, be sure to subscribe! 

Namaste.