By Sophie Mabry
Do you know someone who is a healthy eater yet is unsatisfied and struggles with weight? Maybe it’s you? We commonly try to accomplish too much in a single day, and oftentimes that means we are not mindful when we eat, thus contributing to our country’s ever-growing battle with the scale. It’s much more than what we put in our body; it also encompasses how and when we eat. Being mindful refers to being present “in the moment,” so let’s spend some time on practices we can adopt to become a mindful eater and the powerful effects they can have on our health and our waistline.
Genetics: Whether you believe your parents blessed or cursed you with their genes, the good news is that only one-third of your health is attributed to genetics. The truth is that the majority of your health is in your control and manageable through the choices you make regarding lifestyle, coping mechanisms, physical activity and food. You can control your destiny and health in ways that will benefit you long term. The time to begin is NOW!
Use your breakfast alarm clock: I bet your morning routine can be quite a chore, and it’s easy to overlook breakfast. Many people skip breakfast because of time constraints or they simply are not hungry. However, skipping this most important meal can have a negative impact on the rest of your day because eating breakfast sets off your body’s metabolic alarm clock. The minute you eat, your metabolism wakes up and without any additional effort on your part you begins to burn calories. This is why people often say, “The minute I eat I am hungry for the rest of the day.” This is exactly what you want to happen. Being hungry is good if you make mindful, wholesome food choices such as whole grains, fruits and vegetables.
Time meals every two to three hours: Your body is designed to eat every two to three hours, rather than once or twice a day. Eating small, frequent meals allows your body to expend more calories and resist the need to conserve in the form of fat storage. Each time you eat or graze, try to eat a variety of foods in combination, such as a piece of toast with pumpkin butter and berries rather than just toast and coffee. Try slices of apples with whole grain crackers and raisins instead of an apple by itself. Combining foods allows more nutrients (vitamins and minerals) to be absorbed, and if you eat approximately 300 calories per meal, it will help maintain a fast metabolism!
Use the 20-minute rule: Being mindful when eating means taking your time to nourish your human machine. This is not a quick oil change with your car, so next time you eat pace yourself so that it takes 20 minutes. This is the time it takes your hypothalamus (hunger control center in your brain) to signal to the stomach that is it full and okay to stop eating. By taking longer to eat your meals, you will eat less calories and feel full and satisfied with the foods you are consuming.
Chew 10 to 20 times: You might wonder, “How can it possibly take 20 minutes to eat 300 calories?” The mindful answer is that each bite should take approximately 10 to 20 chews. By chewing and slowing down your pace, you will come to appreciate and enjoy the new textures, flavors and nutrients that you are eating. Healthy food tastes good if you take the time and savor it in the moment.
Eat the rainbow: A colorful plate is a healthy plate. Eating a rainbow means filling 50 percent of your plate with a variety of colorful veggies and fruit. Add in some whole grains, lentils, beans and plant protein and you have yourself a powerhouse meal to keep the busiest person on her toes with energy to spare.
Pay attention to the 80/20 rule: When eating you have options and one is to leave 20 percent of the food on your plate and consume only 80 percent at your meal. This is a wonderful mindful strategy that can easily be used while dining out, even at fast food restaurants. Take your leftovers home and eat them as a small meal later.
Stop fasting: Those who have a tendency to eat one or two large meals per day have a tendency to be larger than those who eat frequently throughout the day. Eating only once or twice a day encourages the body to store fat. Take those calories and spread them out into small meals over the course of the day for a reenergized and more nourished you.
When eating, being mindful can have a significant impact on your health. Give it a try…
Sophie Mabry has been passionate about living a healthy, active lifestyle since her teen years, and today she explores the great outdoors by cyclo-touring, hiking, backpacking and kayaking with her husband and huskies. After experiencing the challenges, fears and sense of loneliness that came after surviving a “Whipple Procedure,” Sophie became a certified Health and Wellness Coach who specializes in helping those who have chronic conditions and illnesses, including post-surgical patients, to minimize physical, emotional and psychological symptoms during uncertain and vulnerable times. Stacy has a B.S. in Physical Education K-12/Adult Fitness from Metropolitan State University of Denver and a M.A. in Pedagogy from the University of Northern Colorado, as well as several national certifications including an ACSM–Exercise Physiologist. Visit Health Coach Connect online at healthcoachconnect.com.
