Mindful Eating & Self Improvement Tips
- “Instead of focusing on what and how much food you should eat, the key is first understanding why you want to eat in the first place. This awareness will give you the opportunity to meet your true needs appropriately.”- Michelle May, MD
- Attach a post-it on refrigerator “If I’m NOT hungry, what I’m looking for is not in here.”
- Post the Hunger & Fullness Scale nearby (there’s one on the back of my business card) and use it to help identify hunger/fullness level.
- I have a very easy & manageable exercise goal of 10 min per day 5-6 days per week. I usually end up doing at least an 18 min DVD. There’s a sense of accomplishment when goals are achieved.
- By restricting food, considering it “forbidden”, “bad” or “not allowed” we end up putting it on a pedestal. By removing the negative food labels cravings typically decrease, and we’re able to get back in charge of healthier eating habits. –Eat What You Love, Love What You Eat, Michelle May, MD
- I don’t like admitting it, but I’m still emotionally sensitive to the number on the scale! I’m using other indicators to measure progress (i.e. how clothes feel) rather than jumping on the scale too frequently.
- “Strive for progress not perfection” -Anonymous
- “It isn’t necessary to make a perfect choice every time in order to break free from overeating. It is more a matter of becoming aware, recognizing that you have choices, and taking small steps toward meeting your true needs.” – Michelle May, MD
- “Don’t get trapped into thinking you have to do something perfectly. Instead, make a step, any step, in the direction you want to move.” – Michelle May, MD
- Instead of telling myself, “I don’t have time for exercise.” Thinking more positively like, “I make time for my health & wellbeing” makes a world of a difference. Pay attention to how your positive/negative thoughts drive your actions.
- If you want to change a result, behavior, or feeling towards something it all starts with turning your thoughts into more positive ones.
- “Recognize that reasonably-sized changes–even baby steps or micromovements, that you are willing to practice consistently will help you gradually rewire what feels good to you.” -Michelle May, MD
- “If hunger is not the problem…then food is not the solution.” – Michelle May, MD
- “Optimal health does not mean perfect health. Optimal health is the best state of physical, emotional, intellectual and spiritual wellness that you can have given your current limitations and opportunities.” – Michelle May, MD
- There are no “mistakes” only learning opportunities.
- Guilt– focused on the past, remaining in a state of reproach today, continue to feel immobilized, keeps you from living effectively in the present, you feel unworthy of receiving the universe’s blessings
Regret– learning from the past and moving on, forgiveness of others and self – Manifest Your Destiny, Wayne W. Dyer
- “If you continually struggle with fatigue and lack of stamina, you may be living in a state of slight dehydration. Imagine being able to boost your energy level just by consuming enough fluid.” – Michelle May, MD
- “Eating to deal with certain emotions is simply a way of coping. Once you’re aware of how you’re using food, you have an opportunity to meet your needs in a more effective way.” – Michelle May, MD
- “When a craving doesn’t come from hunger, eating will never satisfy it.” – Michelle May, MD
- When you eat when not hungry your body has no choice but to store it as fat.
- Help your children have a healthy attitude about their weight. Click here for Mother-Daughter Weight Connection article.
2 Key Tips on How to Eat Mindfully During and After Pregnancy
by Julie Chiu written for SassyMamaHK.com, July 2011
During and after pregnancy your hormone levels are completely different compared to what you’re normally used to. How to deal with cravings? How to deal with endless eating? The constant wish to graze all day? Here are two simple and easy mindful eating strategies:
First and most importantly, whenever you have an urge to eat something ask yourself, “Am I REALLY hungry?” Is my stomach telling me I’m hungry or is it my head telling me I’m hungry?” Head hunger is ‘false hunger’ and not true stomach hunger. If it takes you a couple of seconds to answer the question or you’re still not sure of the answer then you’re probably ‘head hungry’ and not ‘stomach hungry’. When you’re ‘stomach hungry’ there is no doubt… You will know!
Yes, it is true that in your second and third trimesters an additional 300 calories are needed for the growing baby (if you’re under or overweight refer to your physician because the needs will be different). That’s an additional 1-2 snacks a day! Not another serving of dinner, not another whole meal. How many times do you catch yourself eating “for the baby” and it really being more than you and the baby needs? Examples of an extra 300 calories are:
Mindfully Eating a Piece of Purpose Pie! Yum!
by Julie Chiu, RN, MS, CHC, IC
Mindful eating is a non-diet approach to reaching a healthy weight and long-term maintenance of that weight.
People ask me all the time what foods aren’t allowed on this diet and what time of day they can eat or if there are other such rules. The great thing I love about mindful eating is that there are NO restrictions. No need to deprive, restrict or punish yourself. Eat the foods you really love and enjoy.
“But if I eat all the foods I LOVE, then I’ll definitely won’t be a healthy weight!” Not true…
One of the secrets? Eat with ATTENTION.
“I love Purpose Pies so HOW would I specifically go about eating it with attention?”
1) Create a pleasant environment. Don’t eat it in the kitchen standing up and over the sink. Sitting at a table with a great piece of pie on a nice plate and using a pretty petite fork is more appealing.
2) Minimize distractions. Shut off the TV, computer, phone, etc. so you’re able to give that Purpose Pie all the attention it deserves. You will enjoy every bite that way.
3) Serve only the amount of food you think you’ll need. If you just had a meal and are having a Purpose Pie for dessert, then you know your body doesn’t NEED a meal size portion of pie. However, if a piece of pie is what you really want for a meal and you are truly hungry then go ahead and eat a meal size portion…just make sure to eat it mindfully!
4) Express gratitude and appreciation. Give thanks to the pie and appreciation that you’re able to taste something so wonderful and delightful. Appreciate the occasion, if there is one. Appreciate all the work it took in sourcing the ingredients and making this pie, and appreciate the fact that a portion of the proceeds goes back into the community to help ensure others don’t go hungry.
5) Use your three senses fully to heighten your experience. Really look at the piece of pie, the filling, crust, etc. Smell all the great aromas of the pie. Take a small bite and really savor it. Be aware of the flavor, texture, temperature, etc. Chew thoroughly as you breathe in order to truly “taste” the pie.
6) Use small bites and put your fork down between bites. This will help pace yourself and keep you from crossing that slippery slope between enjoyment/satisfaction and overeating/guilt.
7) Stop eating when no longer hungry. If you find yourself eating more than your body needs it will get stored as fat. That is why eating only the foods you really want, giving it your full attention and being aware of your hunger and fullness cues are so important. If you find yourself satisfied but there’s still pie left on your plate you can save the rest for later. Better it being in the fridge for the next time you’re hungry than on your thighs or belly!
Give the Purpose Pie you love the attention it deserves. Your body will thank you.
To find out more information go to: www.pursposepies.com.
· Demystifying Wheat Flour vs. Whole Wheat Flour. Learn what to buy in the confusing bread isle w/Evelyn Tribole and Grey’s Anatomy star Chandra Wilson: Click here for 3 min YouTube video.