Hello everyone! I hope that you are having a wonderful end to your holiday or, if you are working, a great start to your week.
You may or may not have noticed that I have transitioned over to the Disqus commenting system . I did so because my comment system was not emailing my responses to your wonderful comments, which made me sad because I always respond to each and every one of them! Also, Disqus is a fabulous networking tool for readers and fellow bloggers because you can create a Disqus profile that merges your social media accounts as well as comments that you have made on other sites.
The unfortunate aspect of this transition is that although I can read comments made prior to the switch, they are no longer available to readers. I wish that this wasn’t the case, however, I think that this change will be best for everyone. If you have any questions about the Disqus system please don’t hesitate to ask!
Thanks to everyone who entered the giveaway and a big thank you to Lisa for offering such a beautiful necklace! If you didn’t win this time, do not despair because I have several more giveaways in the works, including a blog bash giveaway on June 22. I am one of 150 bloggerx who will be each be offering more than $100 worth of free merchandise!
We had a dreary Saturday and Sunday but today the sun is out and the temps are skyrocketing! Nick and I headed out for an awesome, steamy late morning run. Sadly, Mosely couldn’t join because he gets too hot with his long black fur. When we got home I chugged a couple glasses of water and did a quick strength workout.
Front plank, left side plank, and right side plank, 1 minute each with 15 seconds rest in between
1 leg deadlifts with arms raised, 12 reps of each leg
8 Push ups with elevated push up stands
5 unassisted pull ups plus 3 assisted pull ups
Clearly I was getting tired because my form went south. Don’t hunch your back like I did! The goal is to keep your body straight as a board.
I’ve said it before and I am sure that I will say it again, Monday has become my favorite day of the week because I get to read all of your amazing insight in response to my posts! This week I wanted to discuss a very important topic: striving for more mindful eating.
This topic is near and dear to my heart because my disordered eating grew out of mindless snacking habits that eventually turned into binges. During those times, I truly can’t say that I even tasted the food that I was eating, it was simply something to do to numb stress and other uncomfortable emotions.
Whether or not you struggle with binge eating, think about how often you are eating a meal or snack and find that you are unable to tell whether you are even hungry because you are so distracted by stress or your environment.
Over the years I found several techniques that helped me become much more mindful of my eating habits. I still have improvements to make, however, as we all know the goal is progress not perfection!
If you find that you’re snacking constantly, schedule set meal and snack times
Although some individuals are able to eat a healthy diet while grazing throughout the day, most of us need some sort of eating schedule. If you’re struggling with frequent snacking or binge eating, schedule set meal/snack times and stick to them.
Don’t eat directly from containers that hold more than one serving.
When you eat directly from large containers you have no idea how much food you are consuming and you are more likely to overeat. Take a serving put the container away and don’t go back for seconds.
Incorporate more high volume, fiber rich foods into your diet
The more fruits, veggies, and whole grains you eat, the more full you will feel and the less you will want to snack.
Eat a hearty, healthy breakfast
When you skip breakfast your body wants to play ‘catch up’ for the rest of the day, often resulting in the urge to keep eating even after a healthy amount of food.
Eat at dining room table and turn off your electronics
Although it can be difficult to find time to actually sit at the table, it is probably one of the most important things you can do to become more mindful of your eating habits. Without the distractions of your TV or computer, you will be better able take pleasure in the nourishment that your body is receiving.
‘Close’ the kitchen at a set time
If you find that you are snacking mindlessly late at night, don’t even go into the kitchen after dinner or dessert. There is no reason to tempt yourself unnecessarily.
Chew gum and drink water or tea
Chewing gum and drinking tea can be extremely helpful when transitioning away from mindless snacking habits.
Walk, meditate, practice yoga, and journal
When you feel the urge to eat but are unsure whether you are truly hungry, take a walk, meditate, perform a few yoga stretches, take several deep breaths, or write in your journal. After a few minutes of these activities, you will be better able to read your body’s signals and make healthy decisions.
Exercise truly is one of the best things you can do to help regulate your appetite. Again, the goal is progress not perfection , therefore, if you are currently inactive try to add one or two days of exercise to your weekly schedule. If you are walking two days a week, try to add some yoga or strength training to your routine.
Remember that mindless eating is often a symptom of other problems. Be sure to address these issues as needed through reflection and help from medical professionals.
I would love to hear from you…
What are your mindful eating challenges and successes?
What techniques have you found to be most helpful?