Author: Liz

An Introduction to Intermittent Fasting for Beginners

An Introduction to Intermittent Fasting for Beginners

Remember when breakfast was the most important meal of the day? In fact, new research is showing there may be benefits from skipping your overnight oats and avocado toast in the a.m. Intermittent fasting is becoming increasingly popular, but it’s actually not a new concept 

Why Are Eggs An Egg-Celent Weight Loss Food

Why Are Eggs An Egg-Celent Weight Loss Food

Eggs are among the healthiest foods you can eat. They are rich in high-quality protein, healthy fats and many essential vitamins and minerals. They also have a few unique properties that make them egg-ceptionally weight loss friendly. This article explains why whole eggs are a 

Mindful Eating: An Introduction

Mindful Eating: An Introduction

WHAT IS MINDFUL EATING?

Brain Food - mindful eating

Mindful Eating is learning to pay attention to the thoughts, feelings, and sensations that come up with the food we choose to eat. It’s as much about how we eat as what we eat.

Without realising we’re doing so, most of us eat unconsciously. Wolfing down food without tasting it, let alone enjoying it.

Mindful Eating is not a diet and there are no restrictions.

It’s a mentality that helps you use your senses to create an awareness of what you’re feeling physically, emotionally or mentally, before, during and after the food you choose to eat or drink.

When we eat mindfully,we not only gain more pleasure, energy, and nourishment from our food, by choosing foods that are both pleasing and nourishing, we also fire up our metabolism in a way that encourages weight loss if that’s something your body needs.

And all it requires is taking the time to slow down enough to:
•    Engage your senses when choosing what to eat and notice how your food looks, feels, smells and tastes
•    Choose, prepare and cook your meals with intention
•    Pay attention to how you feel in response to different foods
•    Realise the cues your body sends you when eating, and to use them to know when to stop

HEALTH RISKS OF UNHEALTHY EATING HABITS

Mindful eating - just say no

What happens when we don’t engage in Mindful Eating and we continue with unhealthy eating habits? Just like the amount of food we’ll continue to unconsciously shovel into our mouths, the health risks can add up quickly.

When we overeat unhealthy foods, or engage in habits that cause us to consistently eat food that is overly processed or contains large amounts of sugar, refined vegetable fats, salt, additives, colourings, and preservatives, we increase our risk of the following:

•    Obesity
•    Insulin resistance and Diabetes
•    Heart disease and stroke
•    High blood pressure
•    Osteoporosis
•    Different Cancers
•    Digestive Issues
•    Depression and Anxiety
•    Impaired Fertility
•    Low energy and fatigue
•    Inability to concentrate and keep focused
•    Headaches
•    Bloating and puffiness
•    Acne and eczema
•    Tooth decay

BENEFITS OF MINDFUL EATING

Mindful eating and healthy choices

The benefits of Mindful Eating are numerous and start from the knock-on effects of the healthier eating habits that are created through this practice. By being attentive to how and what we eat, as well as the circumstances that trigger us to eat in certain ways, we get to enjoy the following benefits:

1) WEIGHT LOSS AND EASIER WEIGHT MANAGEMENT

Mindful Eating teaches us how to:
•    eat only when we’re hungry and stop when satiated – it shows us the difference between hungry and non-hungry eating and gives your stomach time to signal your brain you’re full
•    savor and enjoy the taste of healthy food and realise that unhealthy food isn’t as tasty as we think, nor does it make us feel good
•    ask questions such as “Will this food benefit my body?”
•    eat more slowly and cultivate a stronger metabolism

And as a result of these points, we stop overeating, shed unwanted pounds and more easily fit into our favourite clothes.

2) REDUCED BINGE EATING & EASIER PROCESSING OF EMOTIONS

Mindful Eating helps us to identify the unhealthy habits and emotional issues we might have around food by changing our eating behaviours and reducing stress.

It teaches us the skills we need to deal with emotional and behavioral impulses.

Mindful Eating slows us down and gives us the time to consciously respond, instead of acting without thinking. We learn to ask ourselves questions like “Why am I reaching for this when I’m not hungry?” instead of suddenly finding ourselves with an empty packet of cookies in our hands.

3) FEWER FOOD CRAVINGS

Mindful Eating teaches us how to eat with awareness and tune into the subtle signals our body sends us relating to food hunger.

Instead of eating for other reasons such as boredom; wanting to eat simply because it’s a certain time of day; others are eating and it feels good to join in, or to deal with particular emotions.

And while there’s nothing wrong with doing any of these things, by practicing Mindful Eating we become more aware of the reasons behind our food cravings and then make better choices. For example, calling a friend for a reassuring chat instead of finding solace in the bottom of a pint of Ben & Jerry’s.

4) BETTER DIGESTION

Ever feel uncomfortable and bloated after a meal or snack? Chances are you either ate too quickly, took in a lot of air, or ate something that doesn’t work so well for you.

Slowing your eating and becoming present with each bite means taking in less air and chewing your food, making it far easier to digest. As well as becoming familiar with what feels good to your stomach and what doesn’t.

5) IMPROVED NUTRIENT ABSORPTION

When we eat mindfully we tend to chew our food more thoroughly, making the food easier to digest and the food’s nutrients more efficiently and effectively absorbed.

When we swallow our food whole, which tends to happen when we’re not present and eating while watching TV, eating while talking, or eating while working, the body has to work harder to digest it, making it unlikely that the food’s nutrients will be absorbed.

6) HEIGHTENED RECOGNITION OF HOW FOOD TRULY TASTES

Many of us are preconditioned to think junk food is tasty and healthy food isn’t.  But when we take the time to place our full attention on eating, flavours begin jumping out at you as they truly are.

By taking the time to sit down to eat, and be fully present, instead of fragmenting our awareness between any one of a number of different devices, we get to fully experience that food.

This means you might be astonished at just how good a home-cooked meal tastes and a little shocked at just how unsatisfying that take-out tastes.

And guess what else? When you begin to enjoy your eating experiences more, you begin to enjoy life more.

7) LEARN HOW FOOD AFFECTS YOUR MOOD AND ENERGY

Mindful Eating gives you the skills to recognise what foods boost and fuel your mood and energy throughout any given day.

It teaches you how to tune into what you are feeling before, during and after eating so you can eat more of what make you feel good and less of what doesn’t.

8) SOCIAL OVEREATING BECOMES LESS OF A PROBLEM

When we learn to eat mindfully we can learn to become more present in all aspects of our life. Mindful Eating means being present with the people we’re socialising with as well as being conscious of when and what we’re eating, so we’re less likely to overeat.

9) MORE APPRECIATION AND ENJOYMENT OF THE PRESENT MOMENT

Mindful Eating gives you the time to appreciate where your food comes from and the effort it takes to make its way onto your plate. By taking the time to express gratitude for our food, where it came from, the time taken to prepare it and the flavours and textures it brings it our senses, we get to fully appreciate and enjoy the gift that food is.

10) SELF TRUST AROUND FOOD

Who else would love the ability to have their favourite treats in the house without them having to be under lock and key? Part of the beauty of Mindful Eating is enjoying the ability to trust yourself to make the best choices no matter how many options are in front of you.

Now that we have a better understanding of the benefits Mindful Eating bring us, who’s ready to learn how to practice Mindful Eating? Learn more different tips to help you with your journey by visiting our different social media feeds:

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If you would like to learn more about how we can help you with your journey get in touch today for a free consultation or to discuss our products.

Sugar Cravings: Take Control!

Sugar Cravings: Take Control!

Why do we need to watch out for those cheeky sugar cravings? Sugar Cravings: we need sugar to live, but having too much “added” sugar may be linked to: tooth decay challenges with managing blood sugar levels weight gain mood changes Still looking for something 

Keeping Your Kids Active!

Keeping Your Kids Active!

Remember those active days when coming home from school meant throwing down your school bag, doing a quick U-turn to grab a snack, and then making a bee-line for your bike so you could join the other neighbourhood kids tearing up the back streets? I 

The Healthy Herd – here’s to the journey!

The Healthy Herd – here’s to the journey!

Welcome to The Healthy Herd!

This is a journey we will travel together and discover recipes, fitness challenges, health secrets and more. I will be reviewing a range of products and recommending various services and resources to help and support you on your journey. One of the things I will explore is different peoples own success stories, along with inspiring and motivating tales.

To discover more about me and my own journey from ultra fitness to broken and back to sensible health and fitness as a Mum, wife, business owner and furry beast carer/fur mum.

Your Journey Starts with Eat Right and Feel Right

 

Make sure that you keep up to date on a daily basis by following us on the following social media platforms:

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You can get in touch with us at any time through our Contact Us page and discover more about the back story to The Healthy Herd on our About Us page.