Healthy Eating

mindful eating

Mindful eating is the taking the world by storm

Thousands of women all around the world have adopted mindful eating as a way to shed excess fat and get healthier. It’s also very effective for getting them to feel better about themselves. So many women experience guilt and other negative emotions after eating foods that they think/know they shouldn’t.
Mindful eating is a lenient and less stressful approach to eating than conventional diets like the paleo diet or Atkins diet which are very strict and difficult to adopt.
Mindful eating is about exploring your relationship with food and discovering why you eat what you eat and if you’re really even hungry or just using food as medication for your emotional problems.
Let’s look at what mindful eating is all about and some of the practices in it.mindful eating

Eating slowly and mindfully

We live in a hectic society where people eat hastily giving nary a thought about what they’re eating. Women who are juggling careers and family may find that they just grab a snack or a bar of chocolate eat it without even thinking twice about it. They just needed that little perk up in their busy day.
Eating mindfully forces you to slow down and ask yourself why you’re eating. Are you really hungry or are you just bored and tired? It is very common for busy moms who are exhausted to just walk over to the fridge, grab something from there, heat it up and drop themselves on the couch and eat while they take a much needed break.
It’s like they’re on autopilot and the food is just for comfort and to make them feel good. The problem here is that these same women may be trying to lose weight and get back in shape post-pregnancy. They know they shouldn’t be eating unnecessarily and yet they do it.
Mindful eating will arrest this problem by making you question why you’re eating. You’ll have less guilt and be less likely to eat when you’re not hungry. You won’t be prone to weight gain and your health will also improve. Your relationship with food will get much better and you won’t be constantly thinking about food.

Recognizing Hunger Cues

Mindful eating will break the autopilot routine mentioned and force women to ask themselves if they really need to eat. Just asking this question alone is enough to break the pattern and make you think twice about eating it.
Real hunger has a few signs. Your stomach starts to growl and feels empty. Most human beings know when they’re actually hungry.
Eating to distract yourself or cover up your emotions is quite something else. If you’re full but you’re still eating, there is an underlying emotional issue. It could be stress, depression or boredom.
Mindful eating is about knowing the difference. It requires you to pay attention to how your body feels. You also need to pay attention while you eat. Do you feel pleasure? Relief? Are you enjoying the food you’re eating or are you gorging yourself without knowing why?
The answers to these questions will give you a better understanding about why you eat and the food choices you make. It’s these revelations that make mindful eating so powerful. It turns the act of eating from an automatic response to one where you’re thinking while you eat.

Healthy Relationship with Food

Ultimately, the goal is to create a healthy relationship between food and you. Food is meant for sustenance and fuel. The occasional treat is meant to make you feel happy, satisfies and nourished.
You should not be feeling guilty after you eat. So many women suffer from this problem because they eat without thinking. Their actions are not controlled. They respond to their bodies’ demands and cravings without stopping to ask themselves why they feel this way.
The woman who is craving for cake the whole day may raid the fridge at night and eat 4 or 5 slices till she feels sick and knows she overdid it. Guilt takes over and she feels like she has let herself down yet again.
Over time, she loses confidence in herself because of all the times she has failed. She then resigns herself to her fate of being overweight because of her lack of discipline.
With mindful eating, the woman will ask herself why she craves cake so much? Is she addicted to sugar? What does eating the cake do for her? Will she feel better?
Upon thinking, she’ll realize that she is probably going to feel guilty and hate herself later? But why? Did she let herself down?
Wouldn’t it be better if she just ate 1 slice and drank a tall glass of water and called it a day? Of course, it would.
If she does that, she’ll be proud of this little accomplishment. She exerted control and ate mindfully. With this confidence, she’ll approach eating the same way the next day and maybe eat just half a slice and so on.
This is exactly how mindful eating works. Like the name suggests, it’s all about mindfulness. To know what you’re eating, how you’re eating and why you’re eating this way. It’s a mental, emotional and to some extent, a spiritual journey. Once you start observing yourself, you’ll be better able to make positive changes to your eating habits and become healthier. Make mindful eating a part of your life.

Mindful Eating 101: What Every Woman Should Know

Latest Update: Thursday, November 15, 2018

healthy eating

Healthy eating and physical fitness go together, but there are no magic foods that cause you to be one hundred percent healthy by just eating the one food. No, you need a variety of foods from each of these food groups each day. It’s also important to watch the portion size so as not to overeat. Make your mealtimes pleasant and relaxed occasions and your healthy foods will work effectively with your healthy emotions to give you a healthy body.

Berries

healthy eatingYou may like all types of berries or just one or two favorites, but you can never go wrong by adding a few fresh berries as a quick energy snack or frozen berries made into a luscious smoothie in place of calorie laden desserts. Berries are high in vitamin C across the board, but some are high in other nutrients as well. Choose ripe blueberries for vitamin C and heaps of anti-oxidants for the health of your circulatory system. Gogi berries are less well-known but are wonderfully rich in many of the nutrients your body needs to be nutritionally and physically fit.

Citrus

The foods of the citrus family are widely recognized as a valuable source of vitamin C. Choose fully ripe citrus fruits for the best nutritional value and choose citrus as near to the tree as possible. Tree ripened fruits picked at the peak of perfection and consumed with hours of picking give you the top nutritional rating. Try grapefruit for breakfast. Add a dash of fresh squeezed lime to your salad as a dressing and enjoy slices of orange with coconut in a light honey dressing for dessert.

Vegetables

The variety of vegetables is amazing. For people who are vegetarian or vegan, choosing vegetables to be part of a nutritionally sound diet is a way of life. Your vegetable group provides many of the minerals required in a good diet. For example, you may realize that potassium is necessary for healthy nutrition. Many people claim the benefits of potassium found in a single banana. But did you know, you can also get adequate potassium in your diet by eating a stalk of broccoli? Try a salad of fresh young spinach topped with pine nuts and stirred with lightly cooked penne’. Feta cheese and a light vinaigrette dressing to create the perfect light luncheon meal.

Whole Grains

Like many other of the best foods, choosing only one type of whole grain for your meals doesn’t provide all the variety you need to be nutritionally sound. Often, mixing two or more whole grains together will give you complete proteins. For example, brown rice and wheat kernels with a spicy seasoning are a popular dish in many countries.

Salmon

Salmon is lean fish and nutritionally one of the best fish choices. It is rich in Omega-3 oils that are noted as helping improve the functioning of the brain. Salmon baked whole with just lemon or lime as a seasoning makes a fantastic main dish or a hearty luncheon featured menu item. Salmon is also commonly found in chilled seafood dishes.

Legumes

A legume is the name for a variety of fruits with a single dry seed. Legumes are sometimes called pods. Examples of edible legumes are soybeans, peas, dried beans and peanuts, among others. Legumes are rich in iron and high in fiber, making them excellent nutritional choices. Peanuts are a type of legume that have been used to make hundreds of different products some edible and others with various types of helpful uses.

Nuts and seeds

Nature has packed a lot of goodness into small packages. Most everyone has heard of walnuts and pecans which are very good nutritional products, but did you realize that flax seeds are brain food–containing critical non-meat sources of the Omega-3 oil.

Lean proteins

The keyword here is lean. Americans eat far too much protein compared to the rest of the world. Cut down of portion sizes–three ounces will provide all the needed protein needed for your day. Also, trim all visible fat from your protein source. Alternatively, use non meat substitutes such as the complete proteins found in vegetable dishes like beans and brown rice.

Tea

Depending on the type of tea you prefer, you can get an energy boost from a cup of green tea, or the calming effect of chamomile tea. Get going with mint teas or start your day with Earl Grey Breakfast Tea. Herbal teas are soothing, tasty and good for you. Non herbal teas will help you to stay alert when you need help to function.

Olive oil

Olive oil is probably the healthiest substance you can use to keep fat in your diet. You can use it on your salad, mix it with a little vinegar to create your own, or fry other foods in the hot oil. Just make sure that the temperature is not too hot so that the oil is broken down.

10 Top Healthy Foods To Keep You Fit

Latest Update:Thursday, November 15, 2018

Is the Paleo Diet an Optimal Choice for Women?

Paleo Diet

The Paleo diet is all the rage now and some men swear by it for weight loss and building lean muscle mass.
But, Is it an optimal choice for women?
Does it give women the nutrients they need to reach their weight loss goals without lacking a vital source of vitamins and minerals?
It’s no secret that men have a different bodily makeup than women and so it’s only fair that each diet be valued with gender in mind. The Paleo diet does have some disadvantages but as a whole, it is a very good choice for women.

Here’s why…

• Restricts Sugar – Sugar is evil for women. It’s one of our biggest cravings but wreaks havoc on our hormones. It’s also really easy to over eat sugar causing unnecessary weight gain. Being overweight causes excess estrogen. Excess estrogen makes women crazy women with mood swings, cramps, and really bad PMS. On the flip side, consuming too much sugar causes testosterone to be produced in the ovaries of all places. This can decrease fertility and libido, and cause acne and facial hair, not something that anyone woman wound want.Paleo Diet

• Eliminates Grains – Grains are a hard thing to give up. They are a big source of energy but come with a price. Grains are things like pasta, bread, and cereals and they are called carbohydrates. Our bodies use this for energy but what is not used is broken down into sugar, which as previously mentioned wreaks havoc on a woman’s body. Most grains contain gluten, which many have an intolerance for and can lead to digestion problems, rheumatoid arthritis, and Hashimoto’s thyroiditis. Many also become addicted to starchy carbs and overeat them.

• Easy To Follow – Unlike many other diets, the Paleo diet doesn’t make you count calories or cut back drastically on your food consumption. It teaches you to be in tune with your body and eat when it tells you to and stop eating when you are full. This balances out our hormones to a good level. There is nothing worse than feeling as if you only have half of your energy because you haven’t eaten enough to keep you going. With this diet, you will have plenty of energy to face the day.

• Whole Food Diet – The Paleo diet only allows for whole food and nothing processed. This eliminates junk food and its harmful effects and includes only natural real food that supports healthy weight management and overall good health.

• Highly Nutritious- Another factor that gives you plenty of energy is the quality of the foods you are eating. In the Paleo diet, all of the food you eat is very nutrient-dense. Berries and green veggies have the highest content of antioxidants and in a Paleo diet; it is a regular part of your meals. Eating animal products that are grass fed and pasture raised keep the meat full of the good nutrients the animals eat from the ground and not from hormones that are fed to them by traditional farming methods.

• Good For PMS- The foods included in the Paleo diet have a naturally high content of healthy fats and minerals that aid in a woman’s fertility and menstrual cycle. It is also low in any foods that may lower fertility and exasperate PMS. This is a nice added perk for women who practice the Paleo eating pattern.

There Are Only A Few Drawbacks To The Paleo Diet…

First, it can be expensive to follow. Have you seen the prices of grass fed beef? Nuts aren’t cheap either.

A good thing to do is to budget this diet into your plan before you start or you may end up without the necessary nutrition before the end of the week. There is a severe restriction on carb sources allowed in this diet. Without carbs, it can be really hard to have maximum energy level. You need to be creative in your energy sources but it can be done.

In addition, dairy isn’t allowed so finding another source high in calcium is essential because calcium is a very important mineral for women to promote bone health and prevent osteoporosis in older age.

Calcium is plentiful in plant foods that are allowed on the Paleo Diet, including:

• Orange juice, fortified with calcium
• Tempeh and tofu
• Tahini
• Almond butter
• Turnip greens, raw
• Kale, raw
• Edamame,
• Almonds
• Figs
• Bok choy
• Mustard greens
• Broccoli, raw

Of course, supplements are also available, including vitamin D that helps with absorption of calcium

Overall, following the diet with a few cheats every now and then could be a very successful diet to women and can really help one to kick-start the road to eating whole real food, which is always the best option for good health, weight loss, energy, and longevity.

Is the Paleo Diet an Optimal Choice for Women?