Mindful Eating Marathon - 26.2 Tips [Infographic]

The Mindful Eating Marathon - 26.2 Tips
Infographic from Spryliving.com
Many health, wellness and weight loss experts believe that mindless eating (a modern day phenomena) not only contributes to weight gain, obesity and eating disorders, but can have other serious health and emotional consequences as well.

Mindless eating includes ignoring our body's satiety and hunger cues, eating when we're not even hungry, grazing, skipping breakfast and other meals, eating on the go, while watching TV, talking on the phone, driving or multitasking.  It also includes eating to calm down or for comfort, continuing to eat despite feeling full, and making food choices without giving our choices any or much thought.

According to some nutritionists, dietitians and holistic health professionals, the practice of mindful eating corrects mindless eating and can profoundly alter our relationship with food in a positive manner, prevent and heal digestive disorders (which are thought to lead or contribute to various chronic diseases), help maintain a healthy weight and aid in weight loss, including toxic belly fat, and generally improve our energy levels, health and sense of wellbeing.

This infographic entitled "The Mindful Eating Marathon" illustrates 26.2 suggestions and tips to help individuals begin eating mindfully:

1.   Eat like a gourmet (smell, touch and savor)
2.   Sit down to eat
3.   Pull out the fine china or at least a pretty plate
4.   Don't multitask
5.   Turn off the TV
6.   Move mindfully (try yoga!)
7.   Eat dietary fiber
8.   Put your fork down between bites
9.   Eat with your non-dominant hand
10. Sip water between bites
11. Rate your hunger before you begin to eat
12. Take a deep breath before eating
13. Give thanks
14. Find your compassion
15. Stay hydrated
16. Get more sleep
17. Don't fight cravings
18. Eat your favorite food last
19. Distract yourself before giving into the urge to eat
20. Mindfully cook
21. Plan for tomorrow
22. Place healthy foods where you can see them
23. Try new foods
24. Be mindful of your dining companions
25. Put even more effort into what you do well instead of trying to change what you struggle with
26.  Focus on nourishing foods
26.2.  Write reminders to eat mindfully on your calendar

These 26.2 tips are from Susan Albers, PsyD, a licensed clinical psychologist specializing in eating issues, weight loss, body image concerns and mindfulness and the author of several excellent books on the subject, including:

 Eating Mindfully: How to End Mindless Eating and Enjoy a Balanced Relationship with Food

 The Mindful Appetite: Practices to Transform Your Relationship with Food

✿ 50 Ways to Soothe Yourself Without Food

 Eat Q: Unlock the Weight-Loss Power of Emotional Intelligence

Related:
Mindful Eating Tips
What is Mindfulness Meditation?

Infographic source and for a large version, please visit: SpryLiving.com


The Happiness Effect - How Exercise Makes You Happy [Infographic]

The Happiness Effect - How Exercise Makes You Happy
Infographic from HealthCentral.com
Health and wellness experts estimate that 75 to 90% of all doctors visits in the U.S. are directly or indirectly related to chronic stress.

The latest scientific research indicates that untreated, long-term stress leads to an array of diseases and medical conditions including:

✔ Heart Disease
✔ Sleep Disorders
✔ Digestive Problems
✔ Depression
✔ Increased Skin Problems
✔ Weight Gain and Obesity
✔ Memory and Cognitive Impairment

Numerous studies have shown that exercise is a highly effective way to manage stress.  

This infographic entitled "The Happiness Effect" illustrates and explains what happens to our brain chemistry as well as our our hormone levels when we are stressed, and how exercise creates chemical responses in the brain that lead to both temporary and long-term health benefits.

In addition to exercise, meditation has also been shown to be very effective in reducing stress and having many positive mental, physical and emotional health benefits. 

error,warning,alert,wrong,exclamation Individuals who have have been sedentary, who are older, pregnant, nursing or have certain physical limitations or medical conditions should consult a health care professional before undertaking an exercise program.

Infographic source:  HealthCentral - The Happiness Effect:  How Exercise Makes You Happy

Related:
12 Mental Benefits of Exercise
Stress Relief Activities

Oranges - Health Benefits, Facts and Recipes [Infographic]

Oranges - Health Benefits, Facts and Recipes
Infographic from Just Add Good Stuff
Sweet, juicy, organically grown, fresh oranges are a superfood that is rich in many important and essential naturally occurring vitamins, minerals, antioxidants, phytochemicals (phytonutrients) and many other nutrients, including anti-inflammatory agents, carotenoid compounds, vitamins B1 and C, folate, potassium, copper, pantothenic acid, calcium, pectin and dietary fiber.

Its no wonder then, that regular consumption of oranges (and certain other citrus fruits) are thought to confer a wide range of health benefits, some of which include:

 Helps to prevents certain types of cancer - notably liver, skin, lung, breast, stomach and colon cancer

 Promotes heart health

 Aids in lowering the risk for ischemic stroke

 Reduces the risk of kidney stones and helps to prevention of kidney disease

 Lowers cholesterol

 Regulates high blood pressure

 Protects against viral infections

 Aids in detoxification of harmful toxins

 Reduces fine lines and wrinkles, fights skin damage, and generally improves the overall texture of skin

 Alkalizes the body

 Relieves constipation

 Promotes weight loss including belly fat

Along with describing some of the key health benefits of oranges, this infographic also contains nutrition data and some interesting facts about oranges.  The three recipes referenced in the infographic, together with other great information about health, nutrition, diets and fitness can be found at: Just Add Good Stuff - Just Add Oranges!

error,warning,alert,wrong,exclamation It should be noted that because of the relative high content of sugar in orange and other fruit juice, especially commercially prepared juice, and the presence of certain banned or harmful substances in some imported juice, health experts generally advise to avoid drinking juice and instead to eat the whole fruit.

By eating the whole orange, you get the benefit of the natural dietary fiber generally present in whole plant foods.   Fiber slows down the absorption of sugar into the bloodstream.  Keeping blood sugar levels steady helps prevent insulin spikes.  Spikes in insulin can lead to insulin resistance or metabolic syndrome, which are associated with diabetes, obesity, heart disease, high blood pressure and other medical conditions. Insulin spikes can also lock fat into cells promoting weight gain (especially in the abdominal area) and preventing weight loss.




Related:
12 Healthy Reasons to Eat Fruit
15 Foods to Include in an Everyday Diet
15 Foods to Boost Metabolism
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