Practice Mindful Eating Habits

No matter what your health and wellness goals: to lose weight, improve your health markers (cholesterol, blood sugar, etc.), improve your brain health, or simply to feel more energetic, good nutrition is the best way to achieve your goal.

While having a solid nutritional plan is the best way to achieve your goal, just being in tune with and aware of your nutrition can make a big difference. That’s why I find 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.

So, how do you practice mindful eating?

The first step you should take when eating mindfully is to get quiet. This may mean eating alone at first to avoid distractions or getting away from your desk or office. I had a friend that regularly ate lunch in her car so she could have time to herself to eat. Think of meal time as a type of meditation, connect with the experience, eat slowly, and enjoy it.

Once you have gotten quiet and focused, ask yourself:

“Am I hungry?”

If your stomach is growling, you feel weak or shaky, you are irritable, or have a headache then you are probably hungry. If not, then perhaps it is better to wait until you are truly hungry. Now, this does not mean skipping meals or starving yourself. However, as you get in touch with what physiological hunger feels like, you will be better able to take in nutrition when you body needs it rather than mindlessly shoveling food into your mouth.

2. “Do I want to eat?”

Sometimes our habits and emotions get the best of us and we eat because we think we are supposed to, “Hey, it’s 4pm it must be snack time”, “I haven’t eaten for 3 hours I’m not hungry but I better eat something anyhow”, or “Damn, that meeting was really stressful, I need a candy bar.” In these cases asking ourselves if we really want to eat or are simply responding to habit and emotions can keep us from making poor nutritional choices.

3. “Does this food choice support my goals?”

If your goal is to lose weight, eating a big bowl of popcorn and a box of chocolate covered raisins at the movies is not the best way to achieve your goal. Likewise, having a burger and fries won’t help your reduce your cholesterol. Asking yourself if the food choice supports your goal reminds you of what you are working so hard to achieve and can stop you from making a poor choice. If, after you ask the question, your response is to still eat the food then you must be willing to accept responsibility for the choice. Looking great in those jeans or ice cream, which is more important?

Once you have started eating, focus on the experience.

Eat slowly and consider these questions as you go along:

• What does the food taste like? Sweet? Sour? Spicy?
• What is its texture? Smooth, grainy, mushy…
• How does eating make you feel? Happy? Comforted? Guilty?
• Are you enjoying it? Eat slowly and consider these questions as you go along.

Every few bites, stop and ask yourself, “Am I satisfied?” If you are, then stop eating. If your answer is, “no”, then take a few more bites and ask again. Remember, it takes 20 minutes for your body to register fullness so take your time.

Eating mindfully takes work, and it is likely you will not be able to do it with every meal especially in the beginning. Start slowly and shoot for practicing for 2 meals every day.

If the process seems overwhelming, that’s ok. Start slowly with 1 thing at a time. Perhaps you can find a quiet distraction free place to eat and just do that for a few days. Next you can ask yourself 1 or 2 of the questions. Once it is your habit to check in before eating, then you can move on to another question or step. 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 achievewellness@ymail.com for a complimentary 15 minute consultation.

Plan to Get Moving

As you plan out your days this week (you do plan your days, don’t you), make an effort to schedule at least 15 minutes everyday to do some type of physical activity or exercise.

Whether it’s a 15 minute walk to start your morning, a 20 minute yoga session, 30 minutes working in the yard, or 5 minutes scattered here and there throughout your day, it is important to get and keep your body moving.

Daily physical activity stimulates your brain, improves the quality of your sleep, improves circulation, and can help support your immune system.

Whatever you choose to do, make sure it gets your heart pumping a least a little bit.

Most importantly, enjoy this little moment of “me time”. You deserve it and so does your mind and body!

Commit to Physical Activity

As a wellness coach, one of the most common excuses I hear from people about why they can’t: lose weight, lower their cholesterol, be more flexible, or be more active is, “I don’t have time!”.

This excuse, and “yes” it is an excuse, generally comes immediately after this person has given me a detailed rundown of the 6 episodes of “Yellowstone” they watched over the weekend or spent 20 minutes griping about how everyone on Facebook is saying this, that, or the other thing.

Here is the bad news, if you have time to spend hours sitting in front of the TV or scrolling through social media, you have TIME to exercise! The fact of the matter is you don’t WANT to exercise, so you make up an excuse that you are soooooo……..busy with soooooo…..many important things that you simply cannot squeeze 30-40 minutes of fitness into your day.

Sure, we all have days where work, family, and social obligations take up the majority of our day, but for most of us that is the exception, not the rule.

Now, here is the great news, you don’t have to block off 45-60 minutes 4-5 days a week to go to the gym to get some of the benefits of exercise. By simply being active throughout your day you can help improve cognitive function, improve sleep quality, lower blood pressure, and reduce muscle tension and stress. Even doing 3-4 minutes of physical activity every hour can yield benefits.

Let’s say you are awake for 16 hours each day, if you were physically active for 3 minutes every hour, by the end of the day you would have done almost 50 minutes of physical activity! That’s over 5 hours every week! I guarantee you can find a least 3 minutes every hour to do a little something.

This week commit to doing at least 3 minutes of physical activity every hour you are awake!

So, what can you do?

• Sit down and stand up from a chair, repeatedly for 3 minutes (or do body weight squats)
• Take 5 minutes and walk up and down a flight of stairs
• March in place for 1 minute, do jumping jacks for 1 minute, do butt kicks for 1 minute
• Step side to side while pushing your arms overhead for 2 minutes and heel taps with arm circles for 2 minutes
• Take 3 minutes to walk around your house picking up and decluttering
• Or any activity that gets your heart pumping and your blood moving

More is better here so if you can do 5-10 minutes during some hours all the better!

If you have a goal to lose weight or improve your health, you may still need to hit the gym 3-4 days a week for some purposeful workouts in order to reach your goals. But, just think how much easier it will be to hit your goals if you add 30 minutes of activity the other 3 days. Even if you are a total gym rat, extra physical activity during the day can provide a much needed mental and physical break from a sedentary work environment.

So banish your, “I don’t have time”, excuse and get moving! It only takes a few minutes every hour and your mind and body will thank you!

Eat a Rainbow – See Red

Last week we talked about adding GREEN fruits and vegetables to your diet as a means of obtaining vitamins, minerals, and phytonutrients necessary for good health.

This week in our “Eat a Rainbow” series, we are talking about the RED group. The red group also includes pink fruits and vegetables, like pink grapefruit and watermelon. Red/pink fruits and vegetables contain the antioxidants: anthocyanin, lycopene and beta carotene as well as vitamin C. Nutrients that have a variety of benefits to our health and appearance :

• Anthocyanins: Anthocyanins are part of the group of antioxidants called, flavonoids. These powerful antioxidants are thought to help prevent cardiovascular disease, cancer, diabetes, vision loss, neurological disorders (like Alzheimer’s, Parkinson’s, and memory loss), as well as improve immune function and energy levels.
• Lycopene: Lycopene is another powerful antioxidant, hailing from the carotenoid family. It can help prevent or slow the progression of certain cancers such as: prostate, breast, and lung cancers, as well as help protect against heart disease, neurological impairment, cataracts, and sunburn.
• Beta carotene: Beta carotene is another antioxidant from the carotenoid family. It provides many of the same benefits of lycopene and can also help improve the health and appearance of the skin.
• Vitamin C: Vitamin C is most well known for its ability to boost the immune system and help ward off colds and flus. But, vitamin C is also an antioxidant that can help prevent certain cancers, heart disease, and autoimmune diseases. In addition, vitamin C helps promote healthy skin by slowing the aging process and supporting collagen production.

It is important to remember that some vitamins, minerals, and other compounds found in these fruits and vegetables can interfere with certain medical conditions and medications, so it is best to talk to your medical professional about which red fruits and veggies are safe for you to include in your diet.

Fruits and vegetables in the red color group can help prevent cancer, reduce the risk of heart disease, support eye health, boost the immune system and promote healthy, youthful skin. They are a delicious addition to your daily diet and adding 1-2 servings per day can help ensure you meet the minimum daily requirement for 5-7 servings of fruits and vegetables per day.

Check out these recipes designed to help you add more RED to your diet:

Rustic Marinara Sauce

Watermelon Quinoa Salad

Rustic Marinara Sauce

Whether it’s whole wheat spaghetti, rice penne, shirataki noodles, or spiralized zucchini almost everyone loves a bowl of “pasta” topped with tomato sauce. Sadly, most store bought sauces are full of sugar and preservatives. But, why buy from the store when making your own tomato sauce is quick and simple. This Rustic Marinara sauce is delicious, and it only takes about 1 hour to make. It can be stored in the refrigerator for up to a week and frozen for 3-4 months.

I love this recipe because it is hearty and full of vegetables. Roasting the vegetables, rather than cooking them down in a kettle, adds a caramelized flavor that sets this sauce apart.

No matter what you put them on, homemade tomato sauces are full of nutrition. Tomatoes contain lycopene, beta carotene, vitamin C, potassium, and folate among other vitamins, minerals, and phytonutrients. Cooking tomatoes makes lycopene more available to the body, so enjoying a homemade tomato sauce is a great way to get this nutrient into your diet.

Rustic Marinara Sauce

Ingredients:

• 2 pounds cherry tomatoes, halved
• 1/2 pound zucchini, chopped
• 1/2 pound yellow squash, chopped*
• 1 cup mushrooms
• 1 large onion, thinly sliced
• 1 clove garlic, diced
• 1/4 cup fresh basil, thinly sliced
• 1/3 cup olive oil
• Salt and pepper to taste
• 2 Tablespoons red wine or water, if desired

Instructions:

• Preheat oven to 400 degrees.
• Combine tomatoes, zucchini, squash, mushrooms, onion, garlic and basil in a large bowl. Toss with olive oil, salt, and pepper.
• Place all ingredients on a lightly oiled baking sheet.
• Roast vegetables in the oven for 10 minutes, stir and roast and additional 10-15 minutes until vegetables are soft and caramelized.
• Remove from oven and allow to cool for 15-20 minutes.
• Place 1/2 of the vegetables in a food processor or power blender and process until smooth.
• Add 2 tablespoons of wine or water to mixture and pulse to combine.
• Remove to a bowl and add the remaining vegetables to the sauce and stir to combine.
• Use over pasta, spaghetti squash, spiralized vegetables or on top of bruschetta.
• Store extra sauce in the refrigerator or freezer.

This recipe produces a chunky sauce, so if you like a smoother sauce simply purée all of the roasted vegetables to your preferred consistency.

*If you are not a fan of yellow squash, try adding 3/4 cup of chopped carrot instead. Actually, feel free to experiment with any vegetables of your choice. I like spinach and eggplant in this recipe as well.

Eat a Rainbow – Go Green

Last week I introduced you to the idea of “Eating a Rainbow“. As a brief review, eating the rainbow means consuming a variety of fruits and vegetables from 5 different color groups to ensure you get all of the vitamins, minerals, and phytonutrients you need to keep you healthy.

This week we are exploring the GREEN group of fruits and vegetables.

Green fruits and veggies are loaded with health enhancing compounds including:

• Lutein-an antioxidant that helps reduce inflammation, fight cancer, and protect the eye from damage from the sun, blue light, cataracts, and macular degeneration
• Folate-also known as vitamin B-9, an important factor in red blood cell formation, health cell development, treating depression, and preventing birth defects
• Vitamin K-a vitamin necessary in the clotting of blood
• Isothiocyanate-a group of phytonutrients that help fight the effects of carcinogens, cancer causing agents
• Chlorophyll-a powerful antioxidant
• Insoluble Fiber-helps support a healthy digestive system

It is important to remember that some vitamins, minerals, and other compounds found in these fruits and vegetables can interfere with certain medical conditions and medications, so it is best to talk to your medical professional about which green fruits and veggies are safe for you to include in your diet.

Fruits and vegetables in the green color group can help prevent cancer, reduce inflammation in the body, support healthy digestion, promote eye health, and boost the immune system. They are a delicious addition to your daily diet and add 1-2 servings per day can help ensure you meet the minimum daily requirement for 5-7 servings of fruits and vegetables per day.

Check out these recipes designed to help you add more green to your diet:

Bok Choy and Radish Coleslaw

Brussels Sprout, Kale, and Mango Salad

Bok Choy and Radish Coleslaw

A member of the cabbage family, bok choy, is a leafy green vegetable loaded with vitamins A and C, minerals such as folate, iron, and calcium, as well as phytonutrients.

Less bitter than kale and more flavorful than collard greens, bok choy, can help: prevent cancer, reduce inflammation, strengthen bones, and support eye health.

Bok choy goes well with most types of Asian foods, especially stir fry, and makes a a terrific substitute for cabbage in slaws and salads.

Ingredients:

• 1 pound baby bok choy*, thinly sliced
• 1 medium red onion, thinly sliced
• 1/2 pound daikon radish, peopled ams cut into matchsticks
• 1 bunch red radishes, thinly sliced
• 1/2 cup mint, thinly sliced
• 1/2 cup basil, thinly sliced
• 3/4 cup olive oil
• 1/4 cup lime juice
• 6 Tablespoons soy sauce**
• 1 Tablespoon Dijon mustard
• Salt and pepper, to taste

Instructions:

1. Combine bok choy, onion, daikon, red radish, mint, and basil in a large bowl.
2. Combine the lime juice, mustard and soy sauce in a blender. Blend on high. While the motor is running, slowly drizzle in the oil until it is fully incorporated.
3. Pour the dressing mixture over the vegetables and toss to coat.
4. Season with salt and pepper.
5. Refrigerate for 30 minutes
6. When ready to serve remove from the refrigerator and drain excess liquid.

*You can use Napa cabbage in place of bok choy

**You can replace soy sauce with tamari or fish sauce

Serves 4

Enjoy!

Focus on Whole Foods (and I don’t mean the store)

A diet, or more specifically a healthy eating lifestyle, that focuses on consuming primarily whole foods is the best way to ensure a healthy mind and body.

Eating foods in their natural, unprocessed state has numerous benefits including:

increased intake of fiber, vitamins, minerals, and antioxidants

decreased intake of refined sugar, saturated fat, and additives/preservatives

increased variety of food choices that leads to more enjoyment in eating

reduced risk of diseases such as heart disease, cancer and diabetes

So, what exactly is a “whole food”?

A whole food is defined as a food in its natural state, with all of the vitamins and minerals intact. A whole food is minimally processed before it is consumed.

What are some examples of whole foods?

Vegetables and fruits – raw, sautéed, lightly steamed, roasted, baked, or boiled

Avoid: Juices, canned veggies and fruits, fruit leather, jams/jellies

Lean Protein – If you like meat:chicken, turkey, eggs, fish, lean beef, lean pork. If you prefer a vegetarian option: beans (lentils, pinto beans, black beans, chickpeas), nuts (almonds, walnuts, etc), and seeds.

Avoid: Canned meats, jerky, bean or nut flours, bacon, hot dogs, deli meat, cheese

Whole Grains – Quinoa, whole oats (steel cut, rolled), brown rice, bulgar wheat, spelt, kamut, buckwheat, wild rice, barley

Avoid: anything with flour, breads, pasta, noodles, baked goods, chips, tortillas

Healthy Fats– nuts (raw, lightly roasted), avocados, olives, seeds (flax, chia, pumpkin)

Avoid: butter, margarine, nut flours, nut milks, processed/hydrogenated oils

The above list is fairly simple and gives you just the basics, but it is a good guide to get you started down the path to adding more whole foods to your clean eating lifestyle.

Now that you have some idea of what whole foods are, I challenge you to devote 1 day this week to eating only whole foods. Focus on getting plenty of fruits, vegetables, lean protein (vegetarian and/or animal based depending on your preference), some whole grains and healthy nuts or avocados.

Have fun, try new things, notice how your body feels, enjoy eating!

Until next time, have a happy healthy day.

Ready for more nutritional guidance and support? Sign up for our nutritional coaching program and learn how to build healthy nutritional habits that will last you a lifetime!

Click here to find out more. You’ll be glad you did!

Do You Need a Nutritional Boost?

If the winter season has you feeling a bit tired and run down, you may need a little nutritional “pick me up”.

Eating a diet with plenty of fresh vegetables, fruits, lean protein, healthy fats, and complex carbohydrates is the best way to make sure you are getting all of the nutrients you need to stay healthy and energized. But, if your diet is lacking, you may need to supplement with a multivitamin.

My favorite is PureTrim’s Daily Complete. Daily complete provides you with 243 vitamins, minerals, and other great stuff in a delicious liquid. Just 1 ounce each day can help assure you are getting the nutrients your body needs to be its best.

Order your bottle of Daily Complete today! Your body will thank you!

https://achievewellness.puretrim.com/daily-complete.cfm

Good Nutrition Can Get You to All of Your Goals

No matter what your goals are this year: financial, career, relationships, or physical, good nutrition is a key step in achieving your goals. After all, how can you take action toward your goals if you are feeling sick, tired, and stressed out?

Good nutrition provides the nutrients you need fuel your brain, give you energy, and keep you alert and focused on the the steps you need to take to reach your goal.

Nutritional coaching can teach you how to eat to perform at your best mentally and physically. The better you perform, the faster and easier you will reach your goal.

In nutritional coaching, you meet with your coach to assess your current nutritional and dietary situation and determine the next step in becoming a little bit better by introducing small achievable changes that, over time yield measurable results. With nutritional coaching you can stop dieting, learn to eat better, and be more focused and energetic.

At Achieve Wellness, our clients meet with their coach via video conference or messenger once a month to discuss progress, identify challenges, and collaborate on what steps to take next. In addition, clients receive daily lessons and tips to help them stay on track. Coaches monitor progress and provide feedback as necessary throughout the process.

Because I want you to achieve all of your goals this year, I am offering a special new year rate for the month of January!

I am offering our 1-on-1 nutritional coaching program for $150/month (reg. $175/month) AND I am throwing in the initial consultation free of charge, that’s a $50 savings!

Space in the program is limited to 10 people and at this price spaces will fill quickly, so don’t wait!

Take a few minutes right now to fill out our new client survey and get on the path to reaching your goals in 2019!