Mindful means being careful about or conscious of something. So often, we eat mindlessly. We stuff food into our mouths while working on the computer, watching TV, standing in the kitchen or when we are on the run. Fast food, ugh! We are literally starving ourselves of nutrients, not even thinking about what we are eating. This leads to that afternoon crash and or grabbing a quick candy bar, that leaves you feeling down and empty within 20 minutes after consumption. So why not plan and eat healthy for great energy? Take one day – a couple hours – and plan your meals and snacks for the week.
Foods that we eat can either increase or decrease our energy (think of coffee, soda, donut – quick stimulator, then heavy crash).
o Mindful eating, take time to sit down and enjoy your food, say thank you for the food you are about to receive
o Be aware of the food on you plate, and really taste it and chew slowly, when you chew slowly and while being mindful, your body will receive the nutrients that it is meant to consume and nurture your body
o Digestion starts in the mouth, digestive enzymes found in the saliva begin to break down our food, which prepare for nutrient absorption. Have you ever noticed that you eat something so quickly that you end up with the hiccups; this is because you did not chew your food thoroughly?
o Try this exercise: Take a carrot stick or a slice of an apple, put it into your mouth and mindfully chew 30 times, until your food becomes liquid. What did you notice?
o Did it taste sweeter, did you have more saliva in your mouth, and did you swallow easier? Did you enjoy this new taste of your food?
o Chewing well breaks down the food and makes it easier on the stomach and small intestine. Saliva also assists in the digestion of carbohydrates.
o Saliva also makes the food more alkaline, which creates less gas. The slower you chew your food, the more nutrients go into your cells and fuel your body with energy.
o Never drink beverages with a meal as this disrupts the absorption of nutrients.
Foods for energy – These foods are low in calories and high in nutrition and aid with sugar balancing
o Go for the rainbow, rich in antioxidants, nutrients, minerals, and vitamins
o Whites – onions, cauliflower – help strengthen the immune system
o Yellow – bananas, lemon, spaghetti squash – fortifies skin elasticity
o Green – bell peppers, green apples, kale, spinach – purifies with detoxification
o Orange – oranges, sweet potatoes, pumpkin, carrots – prevent cancer
o Red – tomatoes, berries, red apples, beets – improve heart and blood health
o Purple – grapes, berries and eggplant – to increase longevity
Good grains, gluten free without GMO contamination, a great source of protein
o Quinoa, a complete source of protein, extremely versatile and can be eaten breakfast, lunch, or dinner, 14% protein
o Brown rice, wild rice, basmati rice, 12% protein
o Buckwheat or better known as kasha, 18 % protein
o Amaranth, also an ancient Aztec grain, contains 14% protein
o Cornmeal known as polenta, corn chips, lower amounts of protein, 2-3%
o Millet, known as a cereal crop, however used during any meal time, contains 11% protein
o Go lightly on wheat, pasta, gluten can weigh you down, sugar spiking food
o Meats, try to purchase sustainable, locally farmed poultry, beef, lamb, bison, pork
o Grass fed, not corn fed, big difference as grain fed can contain GMO’s
o Antibiotic and steroid free
o Eggs, dairy and milk, the same
WHERE TO BUY
LOCAL Farmers’ Markets
AVAILABLE YEAR ROUND
What’s good to eat this week?
Just a few rules to live by
o Natural foods, whole foods from the earth, low in calories, high in nutrition
o If a can, box, any package has more than five ingredients, and you cannot pronounce the ingredient, put it back on the shelf.
o If you are looking to watch your weight, try eliminating wheat or dairy or both for 30 days. Keep a journal, write how you feel, more than likely pounds will begin to shed, sluggish feeling will end, and you will have more energy.
Today’s guest blogger, Debbi Dunn CHHC AADP, operates Sage Holistic Health. As a certified health coach, she helps people create a completely personalized “roadmap to health” that suits each person’s unique body, lifestyle, preferences, and goals. Her classes are open to the public and include topics such as meditation, food label reading, and GMOs. Her website includes recipes, herbal teas, tinctures, and information on how to receive a free consultation!
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