Eating Mindfully

Last night was the sneak preview for Jamie Oliver's TV show, Food Revolution.  Jamie also known as the “naked chef” is traveling across America to help people eat healthier and improve their lives. 

Jamie’s first stop was in Huntington, West Virginia, which has the reputation of being “the unhealthiest town in America.”  To Jamie’s surprise, he quickly learned his healthy lifestyle changes were met with much resistance.  Jamie was not only shocked but hurt by the negative response received to the help he was offering.  Even the local DJ was put off by Jamie’s desire to inspire people to change their health habits.  The DJ questioned, “Who are you to tell us what to eat?” continuing, “We’re not interested in eating lettuce all day.”  Even though the DJ’s words were harsh he is not alone in his thinking.  Many Americans do not realize eating healthy goes far beyond the salad bowl.  

The children in the video had trouble recognizing common, fresh vegetables like tomatoes.  Why should they know fresh veggies when they are used to being served food that only resembles food?  Jamie was disgusted when he discovered the school was serving pizza for breakfast, stating he had never seen such a practice in any country.   

Viewing this preview will make one think back to the mystery meals they were served in school or may even turn the focus to the meals your children are being served.  Is it possible these meals will have an impact on their lives 20-30 years from now?

If you or your children are unable to form healthy eating habits because you learned bad practices early on, the answer is probably yes. 

The preview video focuses on Huntington, West Virginia but the issue is much larger than this town.  Unhealthy eating habits are learned in America at a young age and if left unlearned are passed down from generation to generation. 

Mindless eating often leads to overeating or eating foods that have no nutritional value.  Unfortunately many mindless eaters are on autopilot and do it automatically without giving it a second thought.  If you would like to be more mindful in your eating try these following techniques. 

1.         

1. Get in touch with your hunger:  When you wake up in the morning don’t eat until you feel that first sign of hunger.  Get to know what it feels like when you are first hungry, this way you will be able to recognize when that feeling is gone and know when to stop eating
2.  Limit the distractions:  Many like to multitask but while you are trying to get your eating under control try eating without doing anything else.  Enjoy the taste and every bite of your food.  Pay attention to your body signals.  Do this and you will start to recognize when you start to feel the feeling of fullness.  
3. Take your time: Eat slowly.  It takes 20 minutes on average for your stomach to communicate with your brain that it is full.  If you eat slowly you will realize you are full before consuming too many calories.  
   
   

Let’s first have a conversation and then retrain the brain to build new eating habits.  What are your pitfalls to mindless eating?  Have you found any techniques to combat these pitfalls and become more mindful in your eating?  

See the Sneak Peek at the Food Revolution

Sneak Peek Food Revolution 

Keeping it Creative: My Favorite Recipes

 I keep my health and nutrition journey exciting by trying new things.  I have learned new exorcises and ways to keep my body moving and now I am learning new recipes to keep my taste buds interested.  The best part about incorporating new and tasty recipes into my lifestyle is I am able to convince my husband to eat better as well which means I don't have to go on this journey alone.  Below, I provided some of the new recipes I have tried and like.

 

 Yogurt and Cereal

 

I love yogurt and cereal.  This is one of my favorite quick breakfasts packed with lots of protein.  

Ingredients

• Greek Yogurt

• Fresh Strawberries

• Fresh Blue Berries

• Your choice of high fiber cereal (this one is from Trader Joe's)

• Almonds

• Dried Cranberries (or any other fruit)

Simple Salad Dressing 

Ingredients

• 1 whole clove garlic, peeled
• 1/4 cup balsamic vinegar
• 1/2 cup extra-virgin olive oil
• 1 teaspoon honey
• 1/4 teaspoon kosher salt
• 1/8 teaspoon freshly ground black pepper

Directions

Smash the garlic clove with the back of a knife. Add garlic to the other ingredients in a jar or other airtight container. Cover, shake well and serve. Store in the refrigerator for up to 1 week.

Nutrition analysis per serving:

Calories: 80

Total fat: 9g

Saturated fat: 1g

Carbohydrate: 1g

Protein: 0g

Sodium: 25mg

To find this and other healthy, fun recipes visit the

Foodnetwork

 

 

Tortilla Soup  

Serves 4
Calories per serving of soup: 165
Calories per serving of garnishes: 95

1 pound chicken tenders, cut into strips
1 can (14.5 ounces) reduced-sodium chicken broth
1 can chopped tomatoes
1/2 cup water
1 teaspoon salt
1 teaspoons ancho chile powder, or your favorite chile powder
 

To garnish:
1 jalapeño chile, cut into rings
12 baked tortilla chips
1/2 cup shredded light Monterey Jack cheese
2 scallions, thinly sliced
1/4 cup cilantro, finely chopped
3 tablespoons reduced-fat sour cream
1 lime, cut in wedges

 1. In a large pot, bring chicken, broth, tomatoes and water to a boil over medium-high heat. Reduce heat to medium-low and simmer until chicken is cooked through, about 6 to 8 minutes.

2. Add the salt and chile powder, and taste, adding more chile powder if desired. Divide soup among serving bowls, and top with garnishes. 

Cook Yourself Thin 

 

 

 

Get Your Movement In

Working a desk job, while paying well, comes with a high physical price. Professional women are busy with work and family and sometimes it is hard to fit in a formal workout. While I am an advocate of taking an hour each day for personal time doing something for you, like a formal workout or meditation, I also understand the realities of meetings and family obligations. While you may not be able to get in your formal workout each day, with a few minor tweaks to your daily routine, physical activity does not have to completely take a back seat. I have worked both in an office and from home and they each present their own unique challenges for busy women striving to lead a more active lives. Below I have provided some tips for achieving a higher activity level while on the job for both at home workers and those who work in an office.

Office Work Movement Suggestions

· Park far from the entrance: This way you are taking a few extra steps into the office each day. You may wish to bring your heals in a bag and wear your sneakers so you can get a brisk walk.

· Take the scenic route: When getting coffee, water or even taking a bathroom break, don’t go to the coffee maker, water dispenser or bathroom in your immediate area. Try visiting the facilities in another department. You will not only take in a few extra steps but you may make some new friends along the way.

· Take an Active Lunch: Most people usually get an hour for lunch so why not spend half of that hour eating and the other half walking alone or with friends. A lot of people complain about feeling tired after lunch, a nice walk is not only a way to burn a few extra calories but get the blood flowing as well.

· Take an Activity Break: Did you know the average smoker takes three 13 minute smoke breaks a day? Imagine if you took three 10 minute activity breaks in a day, you would be getting in an additional 30 minutes of activity each day. Next time you are working at your desk, set an alarm to take a break for 10 minutes. If you have an office you can do some calf raises, squats or even pushups. You may also use this time to walk outside, around the building or try walking up and down the stairs a few times.

Work from Home Movement

· Take Activity Breaks: Get away from your desk and move. Set your timer if you have too but get up each hour and do something. Suggestions: jumping jacks, pushups, household chores (great calorie burner)

· Always take a lunch: I found taking a lunch working from home more difficult than taking one in an office because you get caught up in what you are doing and often times there is no one there to interrupt you and your day seems to just blend together. Well I am telling you to make the effort to take a lunch and make it an active one. When you are working on site you don’t like your boss or co-workers to cheat you out of your 30 minutes to an hour so don’t cheat yourself either. Spend half of your lunch eating and the other walking or climbing the stairs.

I hope you have found these suggestions helpful. Please let me know some of yours.