Mindful Eating: Tip 5

Tip 5: Stop eating when you’re no longer hungry.

Guess what? You really don’t have to eat until you’re full. You don’t have to ‘clean your plate.’

If you’re slowing down and being present while you eat, you will notice when your hunger is satisfied. Stop eating then. Push your plate away. Enjoy the conversation with your dinner mates. But just don’t eat any more. If you feel like you want to eat, but you know you’re not hungry, drink water.

This seems to be the most difficult for many of us, myself included. As kids a lot of us were taught we must eat everything on our plates. In our family we were also taught we had to try everything on the table. This creates some devastating habits.

So, here’s your permission slip: you CAN leave food on your plate, you CAN only eat the food you like.

No child in a third world country is going to suffer any more than they already are because we leave food on our plates.

So how do you gameplan this for those family holiday feasts?

Focus on slowing down and stopping when you’re no longer hungry. Limit or avoid alcohol. Eat your favorite foods first.

Tomorrow at our Thanksgiving meal, the first thing on my plate will be sweet potato casserole. It’s my holiday fave.

Here is a downloadable worksheet to help with your plan.

How are you taking control of your health over the holidays?

Mindful Eating: Tip 4

Set mealtimes. Set your table. Sit at your table to eat.

As much as possible, set mealtimes in your home. Sometimes that seems almost impossible, but try to do so for at least one meal each day. It doesn’t even have to be the same meal every day. Maybe on weekends it’s easier to get everyone together for breakfast and during the week everyone gathers for supper. Make sure everyone stays at the table until everyone is finished eating. It’s not only good for your health to slow down while eating, it’s a great time for conversation, to get to know what’s going on in each other’s lives.

The point is to gather at the table with no distractions.

Set your table. Even if it’s a tray. In our travel trailer we don’t have a table, but we both have trays. For our meals we pull out the trays, sit beside each other on the sofa, and eat.

Make family meals an event, a tradition.

Do you have mealtimes already in your home? Do you involve your kids in helping to set the table and clear it after the meal is completed?

Mindful Eating: Tip 3

Tip number 3 is to think about where your food comes from.

What do you have on your plate? A protein, maybe? A vegetable or two? Perhaps a starch?

Where does that food come from? Think beyond the grocery store. Think about the farmer who grew the food. About his family. The people he employs. Think about the earth where those veggies grew. Think about the baker who prepared the bread. If you eat animal protein, think about the animals who supply our food.

Think about the workers who took the raw food sources and processed the food to have it ready for purchase.

Then move up the chain to the grocery store. Think about the person stocking the shelves. The cashier who rang up the purchase. The person who bagged the groceries.

Next, bring it closer to home. Think about the person who prepared the meal you are eating. Do you know the person? Are you eating at home? If you’re in a restaurant, think about the chef, the server, the bus boy, the dishwasher.

The point is to slow down enough to consider all that goes into the preparation of our food and to practice gratitude for receiving nourishment.

Have you ever grown your own vegetables or visited a working farm? How can you incorporate this practice into your daily life?

Mindful Eating: Tip 2

What did you have for breakfast? Did you like it? What flavors and spices stood out to you? What about smell? Did your food smell good? Inviting? Appetizing? Did you really even notice you were eating?

The second tip for mindful eating is to put your fork down between each bite. Focus on chewing your food, tasting all the flavors. How do the flavors change as you chew? How does the food feel in your mouth?

I’ve watched my dog, Jack, eat treats. If they are small enough, he doesn’t even chew, he just swallows them whole. I laugh and remind him that he might enjoy the treat more if he tasted it instead of just swallowing it. But, you know, he’s a dog, so he doesn’t care.

But consider this-how much time and effort do you put into preparing a meal, especially one like Thanksgiving, then it’s over in 10 minutes? Everyone gets up, talks about how full they are. Who really tasted the food? Who savored and enjoyed it?

How would your food choices change if you tasted the food, chewed it well, thought about the flavors? Would that fast food hamburger still taste as good? Would a hamburger made at home with your own seasonings and condiments taste a little better?

Try this exercise: pick a meal time that you will be unhurried, set your meal on the table, take one bite, then put your fork down, your hands in your lap and chew the bite. Do this with each bite. How was this eating experience different? Did it change your enjoyment of your meal?

Mindful Eating: Tip 1

My first tip for mindful eating is to quiet your surroundings from electronics or outside noise. Turn off the TV. Silence your phone. Better yet, put phones in another room.

Focus on talking with the people with whom you’re sharing your meal. Talk about your day, your dreams, your fears, the food, the weather. Whatever you want to discuss. You get the idea.

Watching TV or surfing your phone while eating pulls you out of the moment, away from the present event of sharing food with others. Even if you’re eating alone, do it in a way that honors your own presence.

The point is not to dine in silence, but to silence the outside noise that pulls you out of the present. Focus on the meal, the company, your surroundings. Just BE with your food and your family and friends.

In addition to making your table mates feel important and heard, tuning out and turning off electronics offers health benefits. According to this article from The Cleveland Clinic says that watching TV while eating can lead to weight gain as it leads to distracted eating.

Do you currently eat with the TV on or surfing your phone? Are you willing to try one meal without the outside noise? I’d love for you to come back and tell me your thoughts after you try it.

Mindful Eating Tips for Thanksgiving Week

Thanksgiving is one week away in the US. Can you believe it? This has been the longest and the fastest year all rolled into one. And given how bizarre this year has been, that makes total sense in my brain.

Traditionally, Thanksgiving is a time of family, fun, gratitude, and…well, gluttony. You know I’m right.

But I think there’s a better way. Yes, definitely still enjoy some treats. I can promise you pumpkin pie will find my face. So will some sweet potato casserole. So how can I eat the things I love and associate with Thanksgiving without totally blowing my health goals?

Two words.

Mindful eating.

Mindful eating is just the practice of mindfulness applied to eating. Being present. Being aware. Being focused.

Over the next few days I’m going to share my five favorite tips for mindful eating practice so that we can enjoy and indulge on Thanksgiving without totally committing gluttony.

What is Mindfulness

If you’re anything like me you’re probably tired of hearing about mindfulness. It’s been such a buzzword the past few years. But given how 2020 is shaking out I’ve been exploring ways to regain not only physical health but some peace, some calm. It turns out a mindfulness practice fits very well with my physical health and fitness goals.

In April I started taking health and fitness uber seriously. I think the stress of quarantine made me realize that it was one of the few things I could control. And, I think like many of us, my thoughts were kind of like a tornado whirling around my brain those first weeks of lock down. I’m sure most of you can relate.

As I started working out and trying to get my eating habits in some semblance of order, I found myself naturally becoming more mindful. I just didn’t realize that’s what I was doing.

According to Mayo Clinic mindfulness is a meditation practice in which you bring your focus onto what you’re sensing, feeling, thinking in that moment, no judgement or self-censorship.

I kind of like the first definition at dictionary.com:

the state or quality of being mindful or aware of something

https://www.dictionary.com/browse/mindfulness?s=t

The simplicity of that definition speaks to what I experienced and how I approach mindfulness in my life now. Awareness. A way to pay attention.

Life is so busy whether you’re going to a job, working from home, looking for a job, or just trying to figure out your next step. Mindfulness, bringing your awareness to that one moment, to really pinpoint what’s going through your mind, what’s around you, what you’re feeling, what can that do?

For me it gives me an awareness that there really are some things I can control in my life. There are some things that I can affect the outcome.

This week, take one minute and just sit with your thoughts. Just let them come, but be aware of what you’re thinking. Don’t worry about why you’re thinking or that you should change what you’re thinking. Just be aware of your thoughts. Then take one minute and look at the area where you’re sitting. Really look at it. What’s in the space. What does the it smell like? What’s the temperature? What are the colors? What do you hear?

Next week let’s look at some of the health benefits of mindfulness.

My Exciting New It Works Adventure

fb-byb-re-dream your lifeA week ago today I stepped out in faith into a new business-I signed up with It Works Global as a distributor because of my experience with their facial cleanser. I’ve since tried several other It Works products and remain impressed with them.

Before I started this business, Daniel and I talked, I prayed, I researched. But my decision hinged on two factors. First, my why. Next, my personal experience with one of the company’s products.

My Why

Traditional healthcare in this country really isn’t about healthcare. It’s about diagnosing and treating disease. Change is coming, but it’s slow. My personal passion for healthcare looks different. My dream is to help people reach their highest level of health and well-being possible so they can live life with exuberance and vitality. That’s where I got the name of my personal business page within the It Works company-lifeNhealth-there is life in health.

Within this company, I can start to do that. It Works products can help folks to look and feel their best. I can point people to products that will help them on their road to feeling good as they add the products to a healthy lifestyle.

Personal Experience

I have rosacea. I’ve tried multiple prescription products with less than positive results. I have a post from last year about trying Soolantra cream that was prescribed by my dermatologist. I used it faithfully for 6 weeks even though the active ingredient is ivermectin-the same active ingredient in my dogs’ heartworm preventative. My face actually looked and felt worse. So much so that I did not do a follow up post.

After consulting with an It Works distributor, I agreed to try the company’s facial cleanser. Within six days my face felt so much better. As in better than my skin has felt in years. I still have redness. I always will. There is no cure for rosacea. But I have much less sensation of burning and stinging. My face is less oily. My skin tone is more even. Daniel even noticed my face looked more even toned and felt softer and smoother.

I’m planning an entire post about my experience with the skincare line so stay tuned for that.

Joined the Party

There are other reasons I joined It Works. We need a way to get out of debt. It Works leaders are running the company free of debt. One of the company’s missions is to help the distributors live debt free. It Works gives back. Their products are natural, botanical, free from animal testing.

fb-byb-get out of debt

If you have questions, please contact me at carol.lifeNhealth@gmail.com. I will check comments here, but to ensure you reach me, email is best. I’d love to share my experience with you. I’d love to try to help you find a product you will be so excited about you will share with others. Do you need a way to make some extra money for your family, but want to work with a family and team you can trust and believe in? Email me.

It Works! Cleanser Update

Wow! I’m so impressed with the facial cleanser from It Works! My face hasn’t felt this good in years. This product works so much better for me than the prescription creams and gels I was using. Can’t wait to try RepairAge night cream in this line.

Check out my progress in the photos below. I’m not a photographer-not at all. The lighting is a little bit different in the photos, but not enough to account for the difference in how my skin looks. And has nothing to do with how it feels.

imageI’m so happy! Can’t wait to compare after a month. If you want more info, let me know. I’d be happy to tell you how to purchase this product for yourself.

What new product are you excited about right now?

A New Journey

Okay, so this is not quite as grandiose as the title makes it sound-I totally stink at titles. But it is new, for me. And, it is kind of a journey.

And, y’all, I’m excited!!

I’ve been talking with a woman on Instagram for a few months about It Works products. During this time I’ve been researching now and then. Several It Works distributors market on Instagram. Some of them are a little pushy. The person I’ve been talking with is not at all pushy.

Fast forward to last week. I decided to try one of the skin care products. After talking with my online friend, I decided to start with the cleanser.

She also recommended Greens which I have ordered, but not received yet.

Monday I received the cleanser.

First, it’s a huge tube compared to some other skin care lines. Honestly, that surprised me. My second surprise? The tiny amount it takes to lather up and wash my face. Seriously, a pea sized dollop is all it takes.

But the biggest surprise is that after only two uses my skin felt smoother, more moist, but less oily.

I hesitated trying it for so long because I have rosacea, and with that, very sensitive skin. But, so far, I haven’t experienced any burning or redness from the cleanser. So far, I’m very happy with the product.

I did take a “before” photo, but I’m not going to share it yet. I plan to take a new photo every week to track my progress. I will eventually share the photos.

I’ll update next week.