Mindful Eating – Eat For The Body You Want!

 

 

MINDFUL EATING


Eat For The Body You Want

by

Laurie ann

 


Introduction

This is NOT a diet book. I have lived most of my life on a diet, and every-time I stop, I gain all the weight back.

The basic principles of good diets are so simple that I can summarize them in just ten words: eat less, move more, eat lots of fruits and vegetables. For additional clarification, a five-word modifier helps: go easy on junk foods. Follow these precepts and you will go a long way toward preventing the major diseases of our overfed society—coronary heart disease, certain cancers, diabetes, stroke, osteoporosis, and a host of others…. These precepts constitute the bottom line of what seem to be the far more complicated dietary recommendations of many health organizations and national and international governments—the forty-one “key recommendations” of the 2005 Dietary Guidelines, for example. … Although you may feel as though advice about nutrition is constantly changing, the basic ideas behind my four precepts have not changed in half a century. And they leave plenty of room for enjoying the pleasures of food.

This guide will give you the resources you need to think differently about eating. I will include charts, snack options and recipes.

CHANGE YOUR RELATIONSHIP WITH FOOD

Eat what you want and NOT what you can. That statement will probably be the most important sentence that you read in this guide. If you deprive yourself of certain foods it can increase your desire to want more of them. That is why we gain weight after dieting. We tend to try and starve ourselves to lose weight and I don’t know about you but it has always made it worse for me. I would start my day out with a glass of water and I could go all day long with no food at all. I would feel hungry, my tummy growling and I would just ignore it. I might have something very small through the day and not much more than that. Was I losing any weight? You would think so right; but no I wasn’t because after I would go to bed my stomach would be so empty I would start to feel sick. I would head to the fridge over and over all night long and just eating JUNK. I would wake up in the morning with a food hangover. Has this happened to you?

The tips I will give you today will change the way you not only look at food but at yourself is well.

MINDFUL EATING

There is no such thing as FORBIDDEN FOOD. Some are just a lot healthier than others and we need to eat the healthy foods more than the not so healthy. If you are unsure of the amount of healthy foods we are supposed to eat in a day I will give you my recipe.

WORLDS Best Daily Recipe

6 oz Grains

2 ½ cups of Vegetables (raw,cooked, in a smoothie what ever you prefer)

2 cups of fruit

3 cups of milk

5 ½ oz Meat and Beans

Eat these foods everyday and you cant go wrong.

EAT TO LIVE

Eat when you are physically hungry and ONLY when you are physically hungry. Ignoring your hunger pains will lead to overeating and fat storage.

The first thing I did was switch from a regular size dinner plate to a small kids size plate,bowl, salad fork and small spoon.

Start a food diary. You can get a notebook and write them down, I use http://www.myfitnesspal.com/ it is free and keeps track of everything. I’m not suggesting you keep track of your calories because that would defeat everything we are trying to do. It does however keep track of what you eat, it can show you how much you have eaten. It can also keep track of your steps and exercise. I try to walk between 7,000 – 10,000 steps in a day. It is a wonderful program. Take pictures of your food as well, you will be shocked to see the difference after learning this way of life.

NEVER GIVE UP

It’s going to be difficult at first but DONT GIVE UP! I have faith in you and know you can do this. When you are thinking you’re hungry, drink a glass of water first, you might not be hungry at all. You will start to know the signs of being hungry and thinking you are. Before you start to eat, drink a glass of water. It will help fill you up faster.

Eat slowly, slow down to under ¼ of how you eat now. After every mouthful, put the fork down and wait until your mouth is completely empty before taking that next bite. Before taking that next bite, ask yourself “Am I still hungry”? By doing this you will get to know and understand what your body is telling you.

As soon as you even THINK you are no longer hungry, STOP eating. It is EXTREMELY IMPORTANT to ALWAYS leave food on your plate. I know mom always told us “ Make sure your plate is clean, we don’t waste food” But this is a very important step. Whether it be that last bite, or even 1 pea, you must leave something. You are now taking control over your brain and training it that “enough is enough.”

This is a very effective way to lose weight and stay healthy while doing it. If you want to start eating healthier and you are not sure what is good for you. I’m going to give you some clean eating recipes to try out.


BLENDED MANGO SALAD

Serves 2

1 ripe mango, chilled

1 cup chopped spinach

4 cups chopped romaine lettuce

¼ cup unsweetened soy, hemp, or almond milk

Peel and chop the mango and place in a food processor or high powered blender. Add the spinach and half the lettuce. Blend until well combined. Add the milk and the remaining lettuce. Blend until creamy.

CHOCOLATE SMOOTHIE

Serves 2

5 oz baby spinach

2 cups frozen blueberries

½ cup unsweetened soy, hemp, or almond milk

1 banana

2-4 dates, pitted

2 tbsp natural cocoa powder

1 tbsp ground flax-seeds

Blend all the ingredients in a high powered blender until smooth and creamy.

BLUE APPLE-NUT OATMEAL

Serves 2

1 2/3 cups water

¼ tsp cinnamon

¼ cup old-fashioned rolled oats

2 tbsp dried currants

1 cup fresh or frozen blueberries

1 banana, sliced

1 apple, peeled, cored, and chopped or grated

In a saucepan, combine the water, cinnamon, oats, and currents. Simmer until the oatmeal is creamy. Add the blueberries and banana. Cook for 5 minutes, or until hot, stirring constantly. Mix in the apples and nuts.

QUICK BANANA BREAKFAST TO GO

Serves 2

2 cups fresh or frozen blueberries

2 bananas, sliced

½ cup old-fashioned rolled oats

1/3 cup pomegranate juice

2 tbsp chopped walnuts

1 tbsp raw sunflower seeds

2 tbsp dried currents (optional)

Combine all the ingredients in a small microwave-proof bowl. Heat in the microwave for 3 minutes.

Note: For on the go, combine all ingredients in a resealable container and eat later, either hot or cold.

APPLE PIE DRESSING

Serves 4

2 apples, peeled and cored

¼ cup fresh squeezed orange juice

cinnamon to taste

Blend all the ingredients in a food processor or high powered blender until smooth and creamy.

CAESAR SALAD DRESSING/DIP

Serves 4

4 cloves garlic

2/3 cup unsweetened soy, hemp, or almond milk

1/3 cup raw cashew butter or 2/3 cup raw cashews

1 tbsp plus 1tsp fresh lemon juice

1 ½ tbsp nutritional yeast

2 tsp dijon mustard

dash black pepper

Preheat oven to 350 degrees. Break the garlic cloves apart, leaving on the papery skins. Roast for about 25 minutes, or until mushy. When cool, remove the skins and blend with the remaining ingredients in a food processor or high powered blender until creamy and smooth.

Your diet is a bank account.

Good food choices are good investments.


HERBED WHITE BEAN HUMMUS

Serves 2

2 cups cooked or canned no-salt added or low sodium white beans drained and rinsed

1 tbsp fresh lemon juice

2 tbsp unhulled sesame seeds

2 tbsp red wine vinegar

½ tsp dijon mustard

2 tbsp water

¼ cup chopped fresh basil

2 tbsp chopped fresh thyme

Blend the beans, lemon juice, sesame seeds, vinegar, mustard, and water in a high powered blender or food processor until smooth. Add the basil and thyme and pulse very briefly. Do not over-process; the herbs should be visible in small pieces.

MANGO SALSA

1 ripe mango, peeled, pitted, and cut into small pieces

3 green onions, chopped

2 tbsp chopped fresh cilantro

1 tbsp fresh lemon juice

2 tsp seeded and chopped jalapeno

Combine all ingredients in a small bowl.

CHOCOLATE CHERRY ICE-CREAM

Serves 2

½ cup vanilla soy, hemp or almond milk

1 tbsp natural cocoa powder

4 dates, pitted

1 ½ cups dark sweet frozen cherries

Blend all ingredients in a high powered blender until smooth and creamy. If using a regular blender, add only half the cherries and blend until smooth, then add the remaining cherries and continue to blend.

Variation: Use berries or banana instead of cherries. Freeze ripe bananas at least 24 hours in advance. To freeze, peel, cut into thirds and wrap tightly in plastic wrap

CAULIFLOWER CREAM SOUP

Serves 4

1 head cauliflower, cut into pieces

3 carrots, coarsely chopped

1 cup celery coarsely chopped

2 leeks, coarsely chopped

2 cloves garlic, minced

2 tbsp no salt seasoning

2 cups carrot juice

4 cups water

½ tsp nutmeg

1 cup raw cashews

5 cups chopped kale leaves or baby spinach

Place all the ingredients except cashews and kale in a pot. Cover and simmer for 15 minutes or until the vegetables are just tender. Steam the kale until tender. (if you are using spinach, there is no need t steam it. It will wilt in the hot soup). In a food processor or high powered blender, blend two thirds of the soup liquid and vegetables with the cashews until smooth and creamy. Return to the pot and stir in the steamed kale (or raw spinach).


CLEAN EATING SHOPPING LIST

PROTEINS & DAIRY

VEGGIES & FRUIT

WHOLE GRAINS

EXTRAS

Whole milk

Frozen mixed berry blend

Whole grain bread

Red wine vinegar

Almond milk

Frozen cherries

Whole grain pita pockets

Green tea

Greek yogurt

Blueberries

Ancient harvest quinoa

Tahini paste

Cottage cheese

Strawberries

Brown rice

Reduced sodium soy sauce

Parmesan cheese

Bananas

Whole spelt flour

Chicken broth

Swiss cheese

Lemons

Buckwheat flour

Dijon mustard

Shrimp

Limes

Quinoa penne pasta

Kimchi

Eggs

Fresh basil

Whole grain buns

Sriracha sauce

Canned tuna

Fresh parsley

Pure maple syrup

Deli turkey breast

Fresh cilantro

NUTS, SEEDS & OIL

Coconut sugar

Lean ground turkey

Fresh chives

Chia seeds

Unsalted black beans

Beef flank steak

Garlic

Ground flax-seeds

Chickpeas

Boneless skinless chicken breast

Baby spinach

Natural peanut butter

All natural salsa

Feta cheese

Red cabbage

Raw unsalted pecans

Cinnamon

Mozzarella cheese

Red onion

Raw unsalted almonds

Cumin

Turkey bacon

Yellow onions

Raw unsalted cashews

Cayenne pepper

Boneless skinless chicken thighs

Shallots

Pumpkin seeds

Vanilla protein powder

Boneless pork chops

Green onions

Extra virgin olive oil

Rice vinegar

Tuna steak

asparagus

Sesame oil

Balsamic vinegar

Cod fillet

radishes

Olive oil cooking spray

Hummus

Mahi mahi

Red bell peppers

Coconut oil

Raw honey

Spaghetti squash

Dried marjoram

Potatoes

Dried thyme

Cucumbers

Dried oregano

Celery

Dried rosemary

Walk Your Way to Better Health

Walking can do wonders for both body and mind. Learn how to increase the benefits, no matter where and when you walk.

Above all, do not lose your desire to walk,” said Søren Kierkegaard, the 19th-century Danish philosopher. “Every day I walk myself into a state of well-being and walk away from every illness.” More than 150 years later, millions of people are following in his footsteps. And for good reason. Researchers know that walking regularly can strengthen your bones, tone your muscles, and trim your waist, and it may reduce your risk of some cancers and other deadly diseases. The more you walk, the better your mood and the lower your risk of depression.

Whether you walk throughout the day, take regimented hikes, use a treadmill, or speed-walk, you can boost the health benefits of your routine. And if you currently hardly walk at all, here’s your chance to hit your stride.

The Constant Walker

Profile: You set out on foot to run errands, exercise the dog, or get to work. All in all, you may walk for a half hour or more and cover a few miles a day.

Payoff: Although you’re not huffing and puffing, you are getting more exercise than most Americans do (only 30 percent get the recommended half hour of exercise a day, according to the Centers for Disease Control and Prevention). If your daily strolls add up to a half hour most days of the week, you’ll probably add a year or more to your life, according to a study published in the Archives of Internal Medicine.


Next steps: Buy a basic pedometer and aim for 10,000 steps a day (the average American takes about 5,000). Counting steps rather than minutes will encourage you to walk farther, says Dixie Thompson, Ph.D., director of the Center for Physical Activity and Health at the University of Tennessee at Knoxville. In one study, Thompson and her colleagues asked women to take a brisk walk for 30 minutes on most days or to accumulate 10,000 steps a day. Women who counted steps rather than minutes took an additional 2,000 steps a day, which adds up to almost a mile. Record your steps for one day, then add 1,000 more each week until you reach 10,000, suggests Thompson.

Push yourself: You should be breathing hard but not gasping or breathless to give your heart and lungs a good workout. Brisk walking burns 460 calories an hour, while walking at a moderate pace burns just 280.

Tips: One way to add more steps is to be less efficient. Instead of piling things on the stairs so you can take everything up or down at once, take each item as you find it. After a trip to the supermarket, bring in fewer bags from the car and make more trips to the kitchen. At work, walk down the hall to see a colleague, rather than calling her on the phone or sending an e-mail. If you’re trying to fit in steps where you can, make sure you carry a light bag and wear shoes with low heels, flexible forefeet, and good arch support.

The Fast and Fit Walker

Profile: Walking is your main form of exercise (as it is for about 40 percent of Americans). You walk most days of the week, typically following a set route and going fast enough to get your heart rate up and keep it there for 30 minutes.


Payoff: A brisk walking routine will help lower blood pressure, improve glucose control (which will help stave off diabetes), prevent heart disease, and tone the buttocks and legs. The more you walk, the stronger your bones will be and the better you’ll feel. People who walk five times a week for 30 minutes report that they have more energy, feel healthier, and have more confidence than those who walk infrequently, according to the U.S. Physical Activity Study, a survey conducted by the St. Louis University School of Public Health.

Next steps: Gradually add some hills. “It’s more stressful to walk uphill,” says Thompson. “So if you have joint issues, such as sore ankles, give your body plenty of time to adjust.”

Push yourself: Work on your speed by taking faster steps rather than lengthening your stride. “Some folks think they’re supposed to reach for a longer stride to pick up speed,” says Mark Fenton, author of five books on walking, including Pedometer Walking: Stepping Your Way to Health, Weight Loss, and Fitness, “but that can actually strain the hamstrings and the lower back.” When you walk, consider using Nordic poles, which are like ski poles but with rubber tips for pavement (as well as spikes for ice and trails). By pushing off with them as you walk, you’ll be able to build your strength and stamina, according to a study conducted by the Cooper Institute, a nonprofit health-research facility in Dallas. Participants burned 20 percent more calories when walking with poles. And because the poles provide support and improve balance, walking with them is gentler on the knees.

Tips: To avoid burnout or boredom, continually set new routes, then push yourself to complete them in less time. Look for different paths using Google’s Gmaps Pedometer (gmap-pedometer.com). Enter your ZIP code in the “Jump to” field and the map will zero in on your neighborhood.

The Weekend Hiker

Profile: By taking challenging hikes on weekends, up and down hills, you get a workout as well as the mental benefits of being in nature.

Payoff: Walking on varied terrain builds strength, stamina, and balance (which helps prevent falls as you age). You’ll develop tight glutes and toned thighs, even more than you would from the average walking workout. Also, when you walk uphill, your energy expenditure is greater than when you’re on a flat surface.

Next steps: Be active during the week. If you’re getting out only on sunny weekends and aren’t doing any other exercise, come up with ways to work out midweek and on foul-weather days. On busy, pleasant weekdays, try squeezing in several short walks, aiming for a total of at least 30 minutes. In the winter months, try snowshoeing or cross-country skiing. When you’re marooned inside, consider a walking video, Or go to a gym and hop on a treadmill. Your weekday workouts will improve your performance when you hit the trail, making your hikes more pleasurable.

Push yourself: Wear a weighted backpack or vest to get a more intense workout. “Studies show that when people carry 10 percent of their weight, they burn about 5 to 7 percent more calories,” says Fenton. If you weigh 130 pounds, for instance, wear a 13-pound pack.

Tips: Hiking on uneven terrain can be hard on the ankles, so be sure to wear hiking boots, which are stiffer and taller than sneakers and have better traction. Going downhill can be hard on the knees, so if yours are sensitive, invest in a walking stick or hiking poles to take the pressure off. To find new trails across the country, go to traillink.com

The Treadmill Stepper

Profile: You have a safe, comfortable place to walk, making it easy to fit in workouts―no bad-weather excuses.
Payoff: If you use the machine’s preset programs, incline settings, and a heart-rate monitor, you’re probably pushing yourself to get a good workout. “Unlike walking outdoors, where what goes up must come down, on the treadmill you can walk uphill the whole way,” says Thomas Allison, Ph.D., a heart-disease consultant at the Mayo Clinic in Rochester, Minnesota.

“You can’t slow down, because you’ll fall off. It makes you keep up.”

Next steps: Break up your treadmill routine, since too much consistency can decrease the payoff. Research shows that your body can adapt to the demands of a workout after six to eight weeks, says Fenton, who is also a five-time member of the U.S. race-walking team. Change what you do every two months―mixing in other workouts or varying your program on the machine by going from a steady 3.5-mile-per-hour session to alternating fast and slow intervals, adjusting the incline, ramping up the pace with a minute of jogging for every five minutes of walking, or slowing down the belt and doing some walking lunges.

Push yourself: Try taking a treadmill class at a gym.

Tips: Watch your posture. “It’s very common to see people using poor form when walking on treadmills,” says Thompson. Gripping the rails or craning your neck to see the TV will not only slow you down but might also cause an injury. If you tend to grip, you’re probably working too hard. Choose a comfortable setting (start at three miles an hour with no incline) and keep your head up so you can breathe fully. Bend your elbows at right angles so you can pump your arms. Press off the back foot for a full stride and keep your abs firm. Check your form after every mile.

Walking Facts and Tips

Music boosts workouts. In one study, women who listened to music while walking lost more weight and body fat and were more likely to stick to their routines than those who did not, according to researchers at Fairleigh Dickinson University, in Teaneck, New Jersey.

Regular walking prevents colds. Women who walked briskly for 45 minutes a day, five days a week, were less likely to get colds than women who didn’t walk, according to a study by the Fred Hutchinson Cancer Research Center, in Seattle.

Walking on cobblestones lowers blood pressure and improves balance. This is true for older adults, according to a study published in the Journal of the American Geriatrics Society in 2005.

Walking with a crowd is safer. The more pedestrians there are at a given intersection, the less likely any walker is to be struck by a car, according to a study published in Injury Prevention in 2003. More people, the authors theorized, make drivers more careful.


AFTERWORD

Always Do Your Best. Your best is going to change from moment to moment; it will be different when you are healthy as opposed to sick. Under any circumstance, simply do your best, and you will avoid self-judgment, self-abuse and regret.

Don Miguel Ruiz

I want to thank Sue and James and the apps and programs they have out there. I have learned a lot from course and certification training, but have also been a part of the https://www.cdbaby.com/cd/suepeckham12weekstowow

program and the podcasts and online support. They are not an affiliate and I do not make any money for this. I still highly recommend their program.

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