Take Charge of Eating Tip #32

Our last tip!! I hope you have enjoyed taking charge of your eating with me. I sure have learned a lot, and I plan to go back through these a number of times, so I can continue to grow on my journey to better health. 
 

#32 -Food is one of God's ways of loving and nurturing us. We make ourselves even more mindful of this when we give thanks!

How many of you give thanks before or after you eat? In our family, we always say thanks before our meals. The prayer we use is, "Thank you, Jesus, for this food. You are loving, kind and good." Keep in mind, we are using this prayer with a 2 and 4 year old, so we keep it short and to the point, but I think it is still a good prayer.

Whether you make up a new prayer at each of your meals or say the same one, it is very important to be grateful for all you have and to realize that the food you are eating is a gift from a loving God who takes great care of you.

What a beautiful way to end our Take Charge of Eating journey. With thankfulness.

(If you missed my post about why or how we are doing this Take Charge of Eating challenge, check it out and join us)

Take Charge of Eating Tip #31

#31 - Food and health are part of a process that is ever changing and never-ending. As we grow older, our bodies change and we develop different nutritional needs. Make a commitment to work continually towards achieving balance and well being through conscious eating.

I think this is something we don't often think about. Besides calories and fat, how much do you know about the nutritional content in the food you eat? How much do you know about what nutrients your body needs at this stage of life? Are you meeting those needs?

This is the one and only body you'll ever have, so take a moment and think about these important questions...

(If you missed my post about why or how we are doing this Take Charge of Eating challenge, check it out and join us)

Take Charge of Eating Tip #30

Can you believe we have had 30 of these awesome tips already? If you haven't seen them all, catch up here.

#30 - Throughout the day, sing, pray out loud, laugh - feel the vibrations from your vocal cords all the way down to your belly. Joyful sounds stimulate and promote health to our digestive systems.

How many of you have ever felt the vibrations from your vocal cords down to your belly? I sure haven't. And as odd as it sounds, now I am a little sad about that. Why haven't I?

I will tell you why. I am too busy. I am almost always in a rush. Sure, I laugh a lot. But I could really use more of those belly laughs that relieve tension, stress and give your abs a nice little workout. Plus, now I know that laughter helps promote digestion health, I am going to start laughing at everything, including this post. :-)

(If you missed my post about why or how we are doing this Take Charge of Eating challenge, check it out and join us)

Take Charge of Eating Tip #29

You probably wouldn't think this would have anything to do with your eating habits, but it does...

#29 - Avoid negative people, gossip, and activities that "eat at you" and take away your energy and health. Similarly, be compassionate and caring with your own words and actions, and you'll "feed" the world with your wholesome goodness.

I know that negativity really eats away at me, sometimes causing me to actually physically overeat. When you feel something negative gnawing away at you, that might trigger you to go to food to make yourself feel better. See the connection?

This tip is powerful and has great benefits that are farther reaching than affecting even your own and others' healthy eating. Think about one way you can be more compassionate and caring today.

(If you missed my post about why or how we are doing this Take Charge of Eating challenge, check it out and join us)

Take Charge of Eating Tip #28

Simple tip today, but take a moment to really think a little deeper...

#28 - Think positively - laugh, engage your creativity, do work you love, feed your mind with good thoughts. Play. Huge yourself and others on a regular basis.

Sound a little silly. Well, hold on...

Take a moment and think about which of these things you have done today. We need each of these things to feed ourselves that primary food, so we don't go hog wild in the kitchen later on today. Having cravings? For chips, chocolate, or maybe....positivity, a hug, some time to play.

Which of these are you missing most in your life?

Take Charge of Eating Tip #27

 I know many of you have expressed how hard it can be to live the healthy, clean lifestyle you want when someone close to you isn't supportive. That is why this tip is so key!

#27 - Find nutrition buddies with whom you can share your commitment to eating more healthily. Share tips, ideas, recipes, and give each other support during life's ups and downs. 

Isn't this so important? If you have been improving yourself or your diet lately, you know what I am talking about. You NEED support. Some days I feel like everyone is ridiculing me for my choices, but then I find another mom who cares as much as I do about what she is feeding her family, and I feel so much better. I can relate to her struggles, and she can relate to mine. We both can stand a little taller the next time someone looks at us with that "You're crazy" look.

Thankfully, after some years of slowly educating him, my husband is now a pretty great rock for me to lean on when I feel down about being different than most people. He stands by me against adversity, and I can vent to him about GMO's, Monsanto or whoever. We all need that person or group of people. If you are looking for that person and haven't found them yet, consider me that person. I love to support and help others, and as a personal trainer, it is my job. So, reach out to me via email or comments whenever you need a little support!

  

Take Charge of Eating Tip #26

This is genius. Just genius.

 

#26 - Avoid eating mechanically, when you are sad, angry, bored, or tired. In these cases, instead of eating, you are "being eaten," and this symptom will show up on your body in one form or another.

 

Mechanically. For me, that is plopping down in front of the tv at night after my kids are in bed, and eating the treats I think "I deserve" at the end of a long day. But, this tip is so true! It does show up on your body in one form or another - bloating, skin reaction, tummy ache, fat, etc. 

I am a work in progress, but this is one tip I need to remember! How about you?
 
(If you missed my post about why or how we are doing this Take Charge of Eating challenge, check it out before you join us)

Grocery Makeover-Book Review

While on a mini-vacation this week, I did a little mall shopping.  Undeniably, the colors of spring were everywhere-corals, yellows, bright blue, and mint seemed to be on every mannequin.  It is a fun and lively time of year.  Everyone seems to be looking in their closets and wondering if they need a little change. I'm sure if you are like me, you do feel a little makeover is in need.  But, what about your fridge? Have you looked in there lately? How about your pantry? Is it a little dull? 

YES, it is time for a MAKEOVER! A food makeover that is......

Julie Feldman, nutritionist, makes it SUPER EASY to make some changes with her book, Grocery Makeover - Small Changes for Big Results.   First, she walks you through the basics of carbohydrates, fats, and proteins.  What I love about the book is that while she goes into detail, the detail is super easy to read.  Additionally, she offers some quick, side boxes for even easier knowledge....How many grams of fiber does my 13 year old need?  What are my daily protein needs? You can find the answers right away. 

After the education portion, she moves you right through the grocery store, aisle by aisle, from fruit to boxed food, from canned goods to nuts.  Every section of the store contains pitfalls and occasional eats, and her insider tips on how to restyle your food life. 

What a helpful book!  Just the other day I was in a group meeting describing how tired my kids were with the recent time change.  Someone asked what they were eating, and I realized that we were definitely stuck in a rut.  This book, along with the enclosed mini-book I can pop in my purse, has pulled me out of the rut, and made me a little more confident in how to grocery shop. If your pantry is looking blah, and your fridge is looking a little dull, pick up a copy of this guide. I think you will feel better in no time. You can find GROCERY MAKEOVER in stores and online. 

*Cathy was under no obligation to write a positive review, and her opinions are all her own.  

Take Charge of Eating Tip #25

Love this tip!

#25 - Live in the present. Eat joyfully. Once in a while, if you feel like having a treat, indulge, but do so mindfully. Savor each bite and really enjoy the flavor. As soon as you are satisfied, stop.

 

The key for me here is to live in the present. You will have a lot less stress, enjoy each moment and enjoy your food more if you slow down, live in the now, and be aware of how your body feels as you eat mindfully.
 
(If you missed my post about why or how we are doing this Take Charge of Eating challenge, check it out before you join us)

Take Charge of Eating Tip #24

This is a tip I have struggled with for years, but I am starting to get a handle on it.

#24 - If you make poor food choices on a particular day, don't beat yourself up about it. Try again the next day! Eating well isn't all or nothing. Dietary and lifestyle changes happen one small step at a time.

 

This one is so true. It takes a lot of work on just one lifestyle change at a time to make a difference. Don't overwhelm yourself by trying to do everything in one day. And get ready for it to take some time to get that new change to stick. Like I said, I have been working on this tip for years, and it is finally just starting to happen for me. It takes constant practice and discipline to change the way I guilt myself after eating certain things or too much of a good thing. But, what good is feeling guilty? Nothing. Just move on and make better choices the next day.
 
(If you missed my post about why or how we are doing this Take Charge of Eating challenge, check it out before you join us)

Take Charge of Eating Tip #23

I got a lot of great feedback about our last tip and keeping foods "neutral." This tip takes it one step further.

#23 - Avoid thinking about food as "good" or "bad" - or yourself as "good" or "bad" when you eat specific foods. If you suspect you have become too rigid about food, or if you feel you may have an eating disorder, get help. Ask for the tools and information you need.

 

First off, let me just clarify what I mean by food in the tip above. I do not mean overprocessed junk made in a manufacturing facility. That is not real food to me. I mean the food that actually registers as food in our bodies. Whole, real food that nourishes.

Second, this is a great time to mention eating disorders. I happen to have experience with this subject, and it very serious and important to me. If you have any thought that you may have an eating disorder, please ask for help - from your family, doctor, trusted friend, or even me. I will do my best to get you help. Too many people suffer from eating disorders. Let's work to change that!

Remember this...No body is perfect, and no body can be perfect.
 
(If you missed my post about why or how we are doing this Take Charge of Eating challenge, check it out before you join us)

Take Charge Of Eating Tip #22

Interesting thoughts to ponder today...

#22 - Food is not a religion and nutrition is not about deprivation, reward or punishment. All food is, by nature, "neutral." Food is simply a means to achieving and maintaining health so you can live to the fullest.

 

What do you think about this statement? I am still pondering it...

(If you missed my post about why or how we are doing this Take Charge of Eating challenge, check it out before you join us)

Take Charge of Eating Tip #21

I really need to remember this tip...

#21 - Don't hide your emotions behind food. Emptiness, pain, numbness, and anger won't go away if we try to stuff these feelings down with food. Make a commitment to resolve past issues that drive you towards unhealthy, un-conscious eating.

 

I have been trying to do this tip for years. I am making progress, for sure, but it is still an issue for me personally. I don't know when we start making food so emotional, but somewhere along life, we do. Now, it is time to figure out why we go to food when feeling upset and change it!

(If you missed my post about why or how we are doing this Take Charge of Eating challenge, check it out before you join us)

Take Charge of Eating Tip #20

Today let's get into a healthy eating routine!

#20 - Eat balanced meals at regular intervals during the day, and don't skip breakfast! Remember: fruits and vegetables make wonderful snacks. 

Eating is one area of your life where you do want to get into a good routine. It is okay to eat the same things from day to day too, as long as you get a good variety of different foods during the day. What are your favorite healthy eating routines?

(If you missed my post about why or how we are doing this Take Charge of Eating challenge, check it out before you join us)

Take Charge of Eating Tip #19

Today's tip is so powerful, so simple, and so hard for many of us!!!

#19 - When you eat, sit down at the table and look at your food with appreciation, and without distractions such as television, etc. Chew slowly and with awareness. You'll see that this simple ritual act will improve your digestion and provide you with greater clarity throughout the day.

Gosh, sound easy, right? But, how often do you find yourself reading the newspaper, checking email, watching tv or being distracted in other ways? As weird as it sounds, it is way too easy for me to multitask, even while eating. When I remove all distractions, (besides my kids) I notice I can feel when my body is really full, and I tend to chew my food more and enjoy it.

What about you?

(If you missed my post about why or how we are doing this Take Charge of Eating challenge, check it out before you join us)

Take Charge of Eating Tip #18

You may wonder about this tip, but after thinking about it awhile and putting it to practice, you will see why it is so valuable.

#18 - Remember to practice good oral hygiene, which includes regular brushing and flossing. A clean mouth helps to remind you of your commitment to eating consciously. 

When you start really taking care of your body in one way, you will start to see the trickle effect in wanting to take care of your body in other ways. You might want to start exercising or flossing. Crazy, huh? Try it!

(If you missed my post about why or how we are doing this Take Charge of Eating challenge, check it out before you join us)

Take Charge of Eating Tip #17

Let's start the week off with a tip that can really change your life and health!

#17 - Your body is a sanctuary. Treat it with reverence and love. As much as possible, eat the best quality foods available. Avoid processed, refined foods, and consider eating organic fruits, vegetables, and free-range animals that have not been subjected to pesticides, hormones, and antibiotics.

Changing the quality of products that I put in and on my body has really changed my life, and I know it can change yours too! It does make a difference, especially in this day and age when the food you eat and the products you use may have many dangerous chemicals in them that will be absorbed by your body. 

(If you missed my post about why or how we are doing this Take Charge of Eating challenge, check it out before you join us)

Take Charge of Eating Tip #16

This tip is just too fun to pass up!

#16 - Food can bring people together. Everybody eats, and cooking, sharing, and talking about foods from other cultures is a wonderful way to meet people and to appreciate other traditions.

 

Invite over some friends this weekend for a nice dinner. Share some of your favorite foods or family traditions, and ask about theirs. I bet you will learn some interesting things about your friends and about food. Have fun!

 (If you missed my post about why or how we are doing this Take Charge of Eating challenge, check it out before you join us)

Take Charge of Your Eating Tip #15

Today 's tip is a fun challenge that will delight you in every way!

#15 - Go on a beautiful "rainbow diet." This means, try to include at least four to five naturally occurring, colorful foods on your plate; the brighter the colors, the better (you'll get plenty of vitamins and fiber as an added bonus). 

Here are some ideas: carrots, broccoli, yellow peppers, leafy greens, beets, sweet potatoes, peas, and the list goes on!

This really isn't that hard. I bet you could even do this at each meal if you tried. So far, today i had two colors at breakfast - eggs and broccoli, three at lunch - purple and green lettuces and apple, and I will be having four at dinner - green beans, corn, carrots, and peas. Try it out and see how many you can get!

(oh, and that is a picture of my yummy southwest frittata - check out the recipe here.)

(If you missed my post about why or how we are doing this Take Charge of Eating challenge, check it out before you join us)

Take Charge of Eating Tip #14

Balance is key today!

Tip #14 is...

Eat balanced amounts of protein, carbohydrates, and fats. Proteins are in fish and animal foods, but also in nuts and legumes. Fats have a bad reputation, but they are not all "bad" - olive oil, avocados, coconut products, and nuts are actually beneficial. And don't forget carbohydrates doesn't just mean bread and pasta. Fruits and vegetables are great sources of carbohydrates! Eat up!

(If you missed my post about why or how we are doing this Take Charge of Eating challenge, check it out before you join us)