Mindful Eating and Weight Loss

Here is a great excerpt from a thoughtful and brilliant article by Dr. Mark Hyman.

.... The next time you eat, ask yourself if you are about to eat under stress. Note how you feel by checking in with your breath- is it shallow or deep? Get in touch with your heart rate and see if you can find a way to use your breath to slow it down and relax your pulse.

Is your mind racing and do you have stressful thoughts running it? Are you excited about your food or are you feeling guilty or concerned about what is in front of you? Do you feel calm or restless?

All of these questions are the beginning of embarking on an understanding of how you relate to food. The funny thing is, how we each relate to food tells us a lot about how we approach life and what we want out of it. The next time you catch yourself eating under stress, follow these guidelines:

Start each meal with 3 deep belly breaths. For a thorough explanation on how to calm your mind and relax your body please check out my article on meditation.
Observe your thoughts about yourself and the food you are about to eat. Remember, judging your food as good or bad essentially begs the idea that you too are either good or bad. While a diet based on whole, fresh, real, organic, local and seasonal foods is best, there will be times when you will want a treat, a “recreational food” or you will be offered a food you may think of as “bad.” Imagine the difference in digestion you would experience if the next time you ate your favorite foodor any food under a relaxed state where you savored each bite and didn’t have to rush through it out of guilt, worry, or self doubt about willpower! I’d rather see you eat all food under the optimal state of digestion and absorption so that you best metabolize and utilize your nutrients.
When you eat, do so with willing attention toward your food. In fact, do as my friend Marc David suggests and eatsoulfully, not just mindfully. Marc runs the Institute for the Psychology of Eating. Learn more about this unique style of nutrition. Soulful eating allows you a whole-body experience that celebrates your innate desire to seek pleasure from foodand not stop until you receive the right amount. Mentally and soulfully reap nourishment from your food before, during and even after your meal by doing this:
.  Savor the flavor: Notice the texture and aroma of each bite to get the most flavor. Is it sweet, salty, spicy, crunchy, sour, bitter, or smooth?
.  Observe: Notice your body – is your belly gurgling with hunger? Or are you completely
stuffed? Are you stressed or calm and what could you do in that moment to increase relaxation?
.  Be Present: Sit down while you eat, turn off all media or keep it in another room and simply eat while you are eating-nothing else!
.  Resist Judgment: Let go of the urge to engage in negative self-talk and eat with compassion, respect, and gratitude toward your body. Notice when “should” or rigid rules pop into your mind and be aware of any guilt that comes up for you around certain foods. Now is not the time to criticize-now is the time to calm your mind, slow the chatter and be present in your body.
.  Awareness: Notice the difference the next time you drift off during a meal. Bring yourself back to the moment and tasteeach bite. Maximize your pleasure!

Read the entire article: http://drhyman.com/blog/2012/07/05/the-secret-ingredient-to-stubborn-weight-loss/#!prettyPhoto

Migraines Helped Through Reflexology -- Study from Denmark

Please click the headline above for the complete story from Sylvia Carlson. The results from this Danish research indicate that an astounding 81% of those in the study reported being helped by this therapy. Many even believed it was their cure. Migraine sufferers, that's worth checking out!!!! Was I one of those unfortunate enough to suffer the debilitating pain of migraines and even if I didn't know much about reflexology, after reading this article I feel rather certain I would give reflexology a chance. Also, I love visitors. Stop by my reflexology site, too.

Now a Member - Reflexology Association of America

This is exciting! This week I've officially joined the Reflexology Association of America. Membership in a professional organization like this seemed like someone else's dream. In fact, taking the bold step out of my comfort zone and onto the path of learning and education to become a Registered Certified Reflexologist (RCR) must have been someone else's dream, as well. In fact, in all reality, I believe my personal dreams were to0 deeply buried for too many years to even know they existed. Growing up with little encouragement from the home front to consider anything else than secretary or teacher as a future, I pretty much just made good grades because that seemed like the right thing to do, and received my B.A. just because it seemed like the right thing to do. That was in Journalism. Well, I didn't wish to teach or be a secretary, and it seemed like the next most right thing to do. . . . whatever the right thing is or was. RCR, like many other endeavors in my life, ...

Destress With These Suggestions

”Tranquility is life to the body, and contention is rottenness to the bones.” These incredibly wise words of King Solomon (at least in part) are seen at the top of this blog every time you visit. They also ring so true. Last week was not a tranquil one in the life of our family, and my body has felt it . . . particularily in exhaustion and what appeared to me as diminished mental capabilities at times. Anyone else been there?!? The events our family faced last week – some blissful and some quite sorrowful – were all ones we are unable to avoid. While we welcomed a beautiful new granddaughter into our lives, bringing us much joy, demands on our time and energy were truly stretched. Last week we also lost a beloved uncle, and readmitted my mother-in-law to the hospital once again as we watch her life diminishing. Stress is all around us. Sometimes, as in the situations above, it takes all that we have to make it through. Then our bodies let us know they are exhausted and in need of rest...

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