Achieve Wellness

Helping you achieve all of your goals!

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A few days ago, I gave you 5 basic nutritional habits designed to help you build a healthy nutritional foundation. In review, they are:

  1. Eat Slowly and to 80% Full
  2. Eat 1 Serving of Lean Protein with each meal (animal of vegetable based protein)
  3. Eat 2-3 Servings of Vegetables per Meal. Include some Fruit (1 serving = 1/2 cup/ 1 fist size)
  4. Consume Starchy Carbs only After Exercise if You Want to Lose Fat (potatoes, rice, bread, pasta)
  5. Focus on Healthy Fats (nuts, seeds, eggs, avocado, fatty fish, olives)

Today I would like to give you another tip that will help you develop healthy eating habits: Eat Mindfully.

Mindful eating a great way to get in touch with what and why you are eating. With mindful eating, you take the time to focus on not just what you are eating, but why you are eating, and how the experience makes you feel. Mindful eating gets you in touch with your personal hunger cues, improves your ability to taste your food, and makes the eating experience more pleasurable.

For the next several days pick 1or 2 meals each day to sit quietly with no distractions, such as cell phones, television, work projects, or eating in the car (family meal time is acceptable), and focus on the food you are eating. Notice the smells associated with your meal, focus on how each bite tastes, think about what you have chosen to eat and why (are you eating a candy bar because you’re stressed), and asked yourself after every few bites if you are enjoying what you are eating and if you are still hungry. So, how do you practice mindful eating?

Progress at your pace. The key objective here is simply to create awareness of your eating in relation to your goals. Do not obsess over it, make it fun, enjoy eating!

If you need help building your nutritional plan or if you would like help learning to eat mindfully, I am here to help. Email me at for a complimentary 15 minute consultation.

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