A philosophy that I base my nutrition around. Mindful Nutrition is a State of Mind – The skill of being awake and fully aware. When perfected you can eat dessert for every meal, I am talking about the ability to season your foods to your liking.. Indulging in “beneficial” food. Licking that plate clean! Applying these principles is simply about increasing your consciousness with food, how it affects you – therefor improving your relationship with food.
How you function, FEEL, and perform is directly related to what you eat. Food is like a drug, positive or negative – it will have an effect. Make it a good effect by choosing to eat foods that are nutrient dense and closer to their natural state.
“Before we can live our dreams we must wake up”
Mindful Eating increases awareness, pleasure, digestion, absorption and metabolism of your meal. Notice how your food looks, feels and tastes in your mouth. How does the smell and thought of your meal make you feel? Savoring your meal is an act of gratitude to your body and the earth that created your food. These simple rituals of slowing down, thinking about what you are eating lead to a positive momentum cycle that releases endorphins and keeps your body in an alkaline-rich state.
Do you ever regret eating that (fill in the blank)?
On the contrary, when we CHOOSE to eat foods based on instant gratification that lack nutrients our bodies still have to do all of the work and exert energy to try breaking down the “food”. Most of the time when we digest foods that are highly processed we are left with a “low net gain” basically no return. Foods absent of nutrients are simply robbing our bodies of energy and leading to a state of malnourishment. In addition we are left with a feeling of regret that creates a negative momentum cycle thus affecting inflammation, hormones, weight control, stress and more!!
5 simple steps to become more Mindful!
Eat based on your demand – sounds simple right? The fuel that you put in your vehicle should be the significant quality and quantity.
Too much fuel = overflow
Not enough fuel = running on fumes (lack of sustained energy – poor hormone health)
Wrong type of fuel = Malfunction, issues, etc.. (digestion issues, immune function, stress)
Get fully engaged with food – Being aware of nutrition and nourishment creates a positive psychological affect. Be aware of what, why, how, and when you are eating. Stop before you are full… Our hunger signals have a delay. Many times I think that I am still hungry and after 20 mins I feel content and full.
Take a deep breath – Breathing and resetting stress response – Aids in digestion and the body operates more efficiently when in relaxed state. Try inhaling for 4 Seconds and exhaling for 6 Seconds.
Try taste bud training – Experiment with beneficial spices, herbs, sauces, and flavors. Create custom sauces and dressing to add “delicious” to your foods and life.
“Make healthy food tasty & Make tasty foods healthy”
Improve the quality of your food- improve the quality of your life. When we change the food around us.. The difference is everything else will begin to change around us. Eat more nutrient dense foods!
10 of the top Nutrient dense foods
Greens (Chlorella, kelp, spirulina, alfalfa) Green Superfoods, power-packed with nutrition. Rich stores of vitamins, minerals, and chlorophyll.
Kale: Delicious, versatile, and easy to prepare, kale is one of the most nutrient-dense foods readily available in an average grocery store, boasting vitamins, minerals, fiber, amino acids, and inflammation reducing antioxidants.
Broccoli: Your mom was right for telling you to eat your broccoli! Especially for broccoli’s antioxidant properties, digestion-promoting fiber, as well as a whole army of vitamins and minerals.
Blueberries – Low glycemic fruit, with antioxidants, fiber, energy, and immune boosting properties.
Spinach: Bundled in hearty leaves of green deliciousness, spinach is loaded with antioxidants, fiber, iron, protein, and calcium.
Chia: A superior source of plant-based omega-3, as well as protein, chia is an excellent source of both soluble and insoluble fiber, making it a true friend of your digestive system.
Berries: Lower in calories than most fruits, berries average much higher in free-radical scavenging antioxidant power. And did we mention they’re delicious?
Cacao: Be still our chocolate-loving hearts! Did we hear nutrient-dense and chocolate in the same sentence? Before you go reaching for a candy bar, understand that the nutrient density of chocolate comes from the source—the cacao bean itself—so enjoy your chocolate fix as close to the whole bean as possible, in the form of cacao nibs or powder, which are rich in magnesium, potent antioxidants, amino acids, and bliss-boosting powers.
Hemp Seeds: A dream combo of fiber, protein, amino acids, essential fatty acids, vitamins, and minerals, all neatly packaged in a highly digestible, versatile, and delicious seed.
Collard Greens:Right up there with kale in the wealth of antioxidants fiber, collard greens also provide digestive support and are loaded with important vitamins and minerals.
Food contributes to your experiences of taste, texture, delight, energy and nourishment. In China, food is all that, and a source of medicinal healing compounds known to support well-being and health. IN addition to instant gratification food is also connected to our: cognitive function, energy levels, mood, hormones, sleeping habits, attention span, will-power and general well being!
Food contains information that speaks to our genes, not just calories for energy. We are learning from research in the field of nutrigenomics, that food “talks” to our DNA switching on or off genes that lead to health or disease. What you eat programs your body with messages of health or illness.
If you want to bring your best to everything you do… You must optimize the mind and body!