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Mindful Eating For Health & Happiness: 4 Tips To Get You Started

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You have heard about being mindful of what you think; think positive thoughts, write down what you are grateful for, and being mindful of other people’s feelings and all that jazz. Those are all great things to be mindful of, but being mindful of what you eat and drink throughout the day is just as important to your health and overall well-being and happiness. When you are mindful of the food you put in your body, you are increasing your brainpower, your energy, and your happiness. WHAT?! Food can make me happy? You bet! You can read more about that here. When I work with clients, one-on-one, or through my online Healthy Living Program, they are always surprised by what they eat and drink when I have them track it for the week. “I had no idea I ate that or didn’t eat that or how much.”

 

Here are some of the things you can start to mindful of this week.

 

1.Be Mindful of Your Coffee Intake

Coffee isn’t bad, but you don’t want to be drinking 10 cups a day. That is when it gets bad. Coffee is very dehydrating and if you are not replenishing your body with water, you will start to feel the reverse side effects to why you were drinking so much coffee in the first place; like energy loss, brain fog, fatigue, jitters (feeling anxious) and bloating.

 

What You Should Do

Limit your coffee intake to 2 cups of coffee per day. Have one in the morning, but drink a large glass of water before you have your coffee. You can drink the water while the coffee brews. For your second cup, the best time is either mid-morning, before lunch, or after lunch around 1:00 pm. Replace all the other coffees with green tea (1 per day) or hot water with lemon juice if you enjoy a hot drink.

 

2. Be Mindful of Your Intake of Sugar

White sugar, when consumed in large amounts, does some evil things to your body and to your brain. If you want to learn more about breaking the sugar habit read it here at a previous blog. Most people don’t realize how much sugar they are consuming throughout the day.

 

What You Should Do

For an entire day, I want you to write down everything you eat that has sugar in it. If you eat a packaged food that has the amount of sugar, for example, 4 grams per ¼ cup, write that down. At the end of the day, take an inventory of how much you ate. If your day consists of 15 grams or more of sugar per day you are in the danger zone. If you eat sweets throughout the entire day, a candy here, 2 sodas, a donut there, 2 tablespoons of sugar in your coffee here, dessert after lunch, and dessert after dinner, you are in the danger zone and may have a sugar addiction that you are unaware of. I’ve committed an entire module in the Healthy Living Program to breaking up with sugar because it is that serious to your health and happiness.

 

3. Be Mindful of The Fat You Eat

Fat is not the enemy, but you need to eat the right fat. Deep-fried foods, margarine, desserts, muffins and cupcakes will all fall under the bad boys. How much of these foods are you eating throughout the day?

 

What You Should Do

The good guys are what you want to eat to keep you energized, healthy and weight gain free. Unsalted nuts and seeds, avocado, salmon and other fish; these are all tasty goodies that should be included in your daily diet. Instead of grabbing a sugary treat and coffee to give you a mid-afternoon boost, grab a handful of homemade unsalted trail-mix. Nuts and seeds are the perfect energy booster, especially around 2:00 pm when we all typically start to get that crash.

 

4. Be Mindful of How Much You Are Eating

Overeating is something a lot of us do because we are not paying attention to how much we are eating, or what we are putting on our plates. Overeating causes fatigue, and brain fog because when you overeat your body is so focused on digesting all that food that it decreases the blood flow to your brain. It needs the extra energy to digest the over consumption and this causes you to feel fatigued. If you think about it, I’m sure you have felt this before.

 

What You Should Do

Start by using smaller plates and be mindful of how much you are putting on your plate. If this is something you struggle with, here is a good rule of thumb to follow.

If you are adding meat, the meat should be the size of the palm of your hand or a regular deck of cards.

For carbohydrates like potatoes, rice or pasta, only add 1 cup.

For vegetables, aim to fill 50% of your plate with vegetables. The vegetables will help with digestion and give your body a boost of essential nutrients it needs to thrive.

 

If you want to learn more ways on how to create a lifestyle that will enhance your health and happiness, check out our Healthy Living Program.

 

Sending you oodles of positivity, happiness and joy,

Laurie-ann Sheldrick, The Contagiously Positive Girl


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