Mindful Eating
Looking into the clear blue sea is a way of clearing your mind, refocusing and relaxing. How we look at things after our minds are clear are much different than when they are clouded. Practice Mindful eating is a term i want you to become familiar with. What is Mindful Eating? Its Paying attention to an eating experience with all of our senses ( seeing, hearing, smelling, feeling) witnessing the emotional and physical responses that take place before, during and after the eating experience.
How can you achieve mindful eating? Below are some steps to take. Trust me you wont get this over night but with some time and practice you'll be able to achieve this.
5 Steps to Mindful Eating
1. Sit Down, being in the food industry one of my faults has always been eating on the go, or grabbing a quick bit to eat. Try and enjoy your meal by sitting at a table and give your full attention to the plate in front of you.
2.Chew Slowly: Don't gulp down your food lol, take your time and chew each bite. Chewing actually activates your digestive process, so take time to chew it will cut down on bloating and gas.
3. Eliminate distractions: try not to multi task while eating, distractions like your phone and television often lead you to eating more
4. Enjoy your meal, take time to savor the flavors and how the food makes you feel
5.Stop when you are full, you don't have to eat the last bite on your plate, by taking the time to enjoy your dish you give your stomach time to communicate to the brain that you are full.
Bonus Tip: Try starting with one meal a day to practice mindful eating, also remember to follow your bodies hunger cues vs emotional eating patterns
Photo Taken in the Bahamas Atlantis Paradise Island Source: National Institutes of Health, Healthline.com
Steps to prevent diabetes
Use the chart above to see where your blood sugar level should be. When going to your doctors don't be afraid to ask for a blood sugar check to make sure you are in the safe zone. Below are 3 easy steps that can contribute to your overall health and making steps to prevent diabetes.
3 simple steps to preventing diabetes
1.Weight Control
2. Healthy Eating Habits
3. Staying Active
Weight control begins with checking your body mass Index (Bmi) for short. If you are in the overweight to obese category, check with your health care provider on a recommended weight for your height and body type. You can then set out to decrease your weight by making simple changes to your diet and even try our Free 7 Day Detox Plan to jump start your lifestyle change.
Having health eating habits are not born over night, especially if you have had years of unhealthy food consumption and poor diet choices. Making small changes are more effective and beneficial for lifestyles changes.You can start by swapping out sugar for a more natural sweetener like honey, stevia, agave nectar, maple syrup, coconut sugar, monk fruit and dates. You can swap out white rice for brown rice. these are just two examples but by making these small significant changes, you will not become more conscience of what your putting into your body, but you will also receive more wholesome nutrients that your body needs.
Lastly staying active and getting at least 30 mins of exercise each day have amazing health benefits to your heart, your stress levels, memory and productivity to name a few . Many health care professionals recommend working out 3-5 times per week. Staying active will make a difference in your daily life and long term will help your sugar levels stay normal.
Source :www.genesisfitness.com.au/blog/9-benefits-30-mins-exercise-day
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