Archive Monthly Archives: November 2018

Mindful Eating Over The Holiday Season

“The most precious gift we can offer anyone is our attention. When mindfulness embraces someone, they will bloom like a flower.” – Thich Nhat Hanh

What is mindfulness? To be mindful is to be focused, having an awareness of yourself, others, and your surroundings. It is enjoying the moment. Our thoughts may shift momentarily to the past or future, but with mindfulness we are able to bring our focus back to the present. In being mindful, we give consideration to the present needs of ourselves and others, helping promote a peaceful environment. Thus, we can have more meaningful connections with others. It’s also helpful in making the most of our time. 

Time off of work. Time spent with loved ones. Time to rest. Time to EAT! It’s that time of year when we’re especially thinking of how we’re going to be spending our time, what leisure activities we’ll be engaging in, and of course, what we’re going to be eating. With it being the holiday season, grocery stores offer an array of sweets and meal ideas. How can you know which ones to choose? Mindful eating

Whether you’ll be cooking or enjoying the fruits of someone else’s labor, being mindful of your food choices will make for a healthier, happier time off of work and a more enjoyable time spent with loved ones. After all, who wants to be stuck with an upset stomach from overindulging, instead of enjoying time off? So what does mindful eating entail?

Like mindfulness, mindful eating involves an awareness and being in tune with yourself, your body, and how you’re feeling. Taking account of how you’re feeling enables better decision making when it comes to food choices. Having an awareness and being in tune with your body helps to avoid eating on autopilot.  Instead of eating out of habit, it’s eating out of choice. Moving our minds to the present helps us make better choices, since we surely can’t make choices in the past or future.

In being present and mindful, we can stay in tune with our feelings. Take note of when you’re feeling hungry and when you’re feeling full. Honor your hunger by eating when you feeling hungry, and stopping when you feel full. Consider the following simple tips and tools you can use in eating more mindfully. Mindful eating

Mindful Eating Tips:

  • Drink two cups of water before a meal – Often we feel hungry when we’re dehydrated. By drinking water before a meal, it’s likely to consume 90 less calories.
  • Sit down to eat – Take time to eat slowly, enjoying each bite. Chew 20-30 time to support healthy digestion
  • Everything in moderation – A favorite philosophy of mine is to “eat what you want as long as you eat what you should first.” Limiting portion size allows you to enjoy different foods without depriving yourself. Filling up on fruits and veggies, and eating smaller servings of carbs and starches ensures you’re getting your nutrient dense foods.
  • Three Phase Eating – Three phase eating includes three courses. Eating veggie and fruit dishes in the first course, followed by starchy vegetables and grain dishes in the second course, helps avoid filling up on excess calories by getting nutrient dense foods in first. In the third course, eat anything else you would like! (in moderation of course) This is referred to as “crowding out,” meaning to fill up your plate with the good stuff (aka nutrient dense), so there won’t be much space for anything else (aka junk foods).

Following these simple tips promotes healthy digestion and overall wellness, helping you have a more enjoyable time over your holiday. We hope you have lots of time to rest, relax, and rejuvenate while making meaningful connections with others during your time off! Mindful eating

If you’re interested in further support with diet and lifestyle changes, Makin Wellness offers a holistic approach to nutritional counseling, encompassing mind, body, and spirit, giving consideration to the whole person. Contact us for a free 15-minute consultation and start your wellness journey today!

About Makin Wellness

Founded in 2017 , Makin Wellness is Pittsburgh’s premier therapy & coaching centers located in Downtown Pittsburgh and Downtown New Kensington. The company’s mission is to help people heal and become happy again.  Makin Wellness specializes in depression, anxiety, addiction, trauma, medical marijuana assited treatment and relationship counseling.  Mindful eating