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7 principles of informed nutrition or a meal without consequences
Christmas holidays – is a real challenge even for those who eats right and leads a healthy lifestyle: after a generous Christmas feast with the family we go to visit friends and relatives at the Christmas meetings in cafes and restaurants, to grandma's for the treats...
Even if you adhere to the principles of healthy nutrition and try to choose only healthy foods for the holiday table, after a series of holidays and plentiful food, it is possible to gain a few extra pounds, to feel such unpleasant symptoms as bloating, heaviness, tiredness and drowsiness. Quality products on the holiday table – that's not all. Equally important is how we eat.
Before protracted the feast for me was a difficult challenge, breaking healthy habits, even developed over the years. I want to share with you 7 principles of conscious power that will help you to get maximum enjoyment without harm to health, risk to gain extra pounds and overshadowed by a mood! I would like to call them simple, but like any practice they get better with time.
Mindful eating refers to the practice of the presence “here and now”. When thoughts take us away from food process, it is difficult to control the feeling of satiety. Studies have shown that the practice of conscious eating helps to improve eating habits. It is especially useful for those who can't refuse another glass of wine, is prone to stuck emotions and stress, biscuits, junk foods, experiencing uncontrollable cravings for some products that causes dependence.
Mindful eating will help you fully enjoy the taste of Christmas food without overeating and the consequences. You say that for new year's table it is impossible to comply with these principles: in the circle of friends and family you will keep up with the conversation, distracted by the TV or music, as a caring owner to run to the kitchen, take care of guests... I want to suggest you to introduce these principles one by one now. This will help to develop an optimal scheme of table manners and the ability to feel the balance between comfort status and excess. Share the secrets of conscious food with your girlfriends, colleagues, sisters. Am sure with the principles of conscious power in this year's holiday feast will be for you, only happy and bright!
Practice conscious power developed at Harvard medical school and described below, is a wonderful strategy for a Healthy new year's scenario.
Observation
Before you sit down, find a moment to observe how you feel at this moment. Is there a feeling of stress, hunger, haste, confusion, or excitement? Try to soothe feelings and to align the emotional background. For this is quite simple concentration on the breath for minutes. When your desires are under control, and not due to emotions, risk to eat more because of the excitement or even joy much less.
Back to the introspection. During the Christmas buffet you're more likely to communicate a lot and therefore it will be difficult to monitor the amount eaten. Find a way to make a couple of pauses to observe the sensations. If it is not very convenient to do at the table, stand to the bathroom or into the next room and follow the observation of the breath.
Thanks.
Before eating for a moment, think and thank (to myself or out loud if appropriate) of all those people who had contributed to the creation of a generous table – the farmers, the sellers, the hostess, preparing food, fertile land, Creator and those who will share with you a gala dinner. Enjoy the food – taste, appearance, aroma, selected ingredients, craftsmanship hostess! The practice of gratitude will help to establish a connection with what you eat and your feelings.
Do not catch on the run.
If you take guests as a hostess and preparing Christmas treats, definitely you have to try all the dishes. Try to try just a little bit, not to eat before the holiday dinner and not feel superfluous at the table. If you know that you will have to try a lot of dishes and several times, give up one meal during the day or a snack, or do not swallow the food you are trying.
Every time we have a snack in everyday life, especially if we do it often, we bring the imbalance in the hormone leptin responsible for the feeling of hunger. The more will the gaps between main meals – the more real the sense of hunger and fullness.
Apply 1 serving.
Try to follow the rule: to try every dish only 1 time. Supplements are almost always superfluous, especially if you've tried several dishes and asked the stomach quite hard work. It is best to mix as little as possible food. In this case, you will be able to impose larger portions, but only your favorite dishes.
The movement even at the table.
Moving, we become more aware of our body and condition than when they are static. Offer to help the hostess, treat sitting next, step back once again to have your hair and pose in front of a mirror.
Chew slowly.
The slower you eat, the faster your metabolism and Vice versa, if we're in a hurry it slows down metabolism, decreases the body's ability to absorb nutrients from food, the appetite increases. You should try to eat so that your plate was not empty and stretch and savor each dish, enjoying a pleasing conversation.
Often, we are willing to put in the mouth the next piece, although torevive previous. Try it after each piece to put the Cutlery on the table while you continue to chew.
Don't join the club clean plates
Many of us remember how in the childhood we were taught to finish his meal before the end. This is a great way to teach children to a certain portion size, but adults are able to cope with this task independently. If you feel that it's almost full, leave the last few bites on the plate. No one likes to waste food, but that you will overeat, and will not help the starving!
Mindful eating can help to change healthy eating habits for the better, but as in any practice the skills of conscious power to be trained. Try some rules now, creating your own code of conscious and healthy eating for the new year table. By the practice of the new year feast will not turn you into the trials and torments and endless pleasure without consequences! published
P. S. And remember, only by changing their consumption — together we change the world! ©
Join us in Facebook , Vkontakte, Odnoklassniki
Source: yogabodylanguage.com/mindful-eating/
Even if you adhere to the principles of healthy nutrition and try to choose only healthy foods for the holiday table, after a series of holidays and plentiful food, it is possible to gain a few extra pounds, to feel such unpleasant symptoms as bloating, heaviness, tiredness and drowsiness. Quality products on the holiday table – that's not all. Equally important is how we eat.
Before protracted the feast for me was a difficult challenge, breaking healthy habits, even developed over the years. I want to share with you 7 principles of conscious power that will help you to get maximum enjoyment without harm to health, risk to gain extra pounds and overshadowed by a mood! I would like to call them simple, but like any practice they get better with time.
Mindful eating refers to the practice of the presence “here and now”. When thoughts take us away from food process, it is difficult to control the feeling of satiety. Studies have shown that the practice of conscious eating helps to improve eating habits. It is especially useful for those who can't refuse another glass of wine, is prone to stuck emotions and stress, biscuits, junk foods, experiencing uncontrollable cravings for some products that causes dependence.
Mindful eating will help you fully enjoy the taste of Christmas food without overeating and the consequences. You say that for new year's table it is impossible to comply with these principles: in the circle of friends and family you will keep up with the conversation, distracted by the TV or music, as a caring owner to run to the kitchen, take care of guests... I want to suggest you to introduce these principles one by one now. This will help to develop an optimal scheme of table manners and the ability to feel the balance between comfort status and excess. Share the secrets of conscious food with your girlfriends, colleagues, sisters. Am sure with the principles of conscious power in this year's holiday feast will be for you, only happy and bright!
Practice conscious power developed at Harvard medical school and described below, is a wonderful strategy for a Healthy new year's scenario.
Observation
Before you sit down, find a moment to observe how you feel at this moment. Is there a feeling of stress, hunger, haste, confusion, or excitement? Try to soothe feelings and to align the emotional background. For this is quite simple concentration on the breath for minutes. When your desires are under control, and not due to emotions, risk to eat more because of the excitement or even joy much less.
Back to the introspection. During the Christmas buffet you're more likely to communicate a lot and therefore it will be difficult to monitor the amount eaten. Find a way to make a couple of pauses to observe the sensations. If it is not very convenient to do at the table, stand to the bathroom or into the next room and follow the observation of the breath.
Thanks.
Before eating for a moment, think and thank (to myself or out loud if appropriate) of all those people who had contributed to the creation of a generous table – the farmers, the sellers, the hostess, preparing food, fertile land, Creator and those who will share with you a gala dinner. Enjoy the food – taste, appearance, aroma, selected ingredients, craftsmanship hostess! The practice of gratitude will help to establish a connection with what you eat and your feelings.
Do not catch on the run.
If you take guests as a hostess and preparing Christmas treats, definitely you have to try all the dishes. Try to try just a little bit, not to eat before the holiday dinner and not feel superfluous at the table. If you know that you will have to try a lot of dishes and several times, give up one meal during the day or a snack, or do not swallow the food you are trying.
Every time we have a snack in everyday life, especially if we do it often, we bring the imbalance in the hormone leptin responsible for the feeling of hunger. The more will the gaps between main meals – the more real the sense of hunger and fullness.
Apply 1 serving.
Try to follow the rule: to try every dish only 1 time. Supplements are almost always superfluous, especially if you've tried several dishes and asked the stomach quite hard work. It is best to mix as little as possible food. In this case, you will be able to impose larger portions, but only your favorite dishes.
The movement even at the table.
Moving, we become more aware of our body and condition than when they are static. Offer to help the hostess, treat sitting next, step back once again to have your hair and pose in front of a mirror.
Chew slowly.
The slower you eat, the faster your metabolism and Vice versa, if we're in a hurry it slows down metabolism, decreases the body's ability to absorb nutrients from food, the appetite increases. You should try to eat so that your plate was not empty and stretch and savor each dish, enjoying a pleasing conversation.
Often, we are willing to put in the mouth the next piece, although torevive previous. Try it after each piece to put the Cutlery on the table while you continue to chew.
Don't join the club clean plates
Many of us remember how in the childhood we were taught to finish his meal before the end. This is a great way to teach children to a certain portion size, but adults are able to cope with this task independently. If you feel that it's almost full, leave the last few bites on the plate. No one likes to waste food, but that you will overeat, and will not help the starving!
Mindful eating can help to change healthy eating habits for the better, but as in any practice the skills of conscious power to be trained. Try some rules now, creating your own code of conscious and healthy eating for the new year table. By the practice of the new year feast will not turn you into the trials and torments and endless pleasure without consequences! published
P. S. And remember, only by changing their consumption — together we change the world! ©
Join us in Facebook , Vkontakte, Odnoklassniki
Source: yogabodylanguage.com/mindful-eating/
