For the last several months I’ve been studying the concept of mindful eating. Recently, I was a guest blogger for a mindful eating website (www.eatq.com) so I have created a series of articles from my experience and offer these mindful eating tips for you.

Last week my 8th grade son had a basketball game. As I watched him on the court, I noticed a mother from the opposing team sitting ahead of me. She was very busily snapping photos of her son with her iPhone, then her giant digital camera. Then texting someone, then snapping photos, then showing her friend the photos, then changing accessories on her giant camera, then….it didn’t end! She spent so much time being pre-occupied with her gadgets and conversations that she didn’t spend any time focusing on the important reason she was there in the first place: her son playing a live game. 

She was so determined to capture the perfect moment that she wasn’t taking in the reality and aliveness of the environment unfolding around her.

Then I realized that sometimes I eat my meals this way – totally pre-occupied with my electronic gadget, or the conversation I’m involved in. Practicing mindful eating demands my full attention and has taught me to be alive in the moment – to be mindful of my food choices – to taste and smell, to recognize the feelings of fullness and satisfaction, as well as being alert to emotional eating tendencies. 

And I am grateful.

So next time you are plowing through your meal without taking in the reality around you, remember the Shutterbug Mom in the bleachers who is missing the moment by being pre-occupied by a different agenda.

I am offering a free 21-day online Healthy Holiday Challenge. Enjoy receiving weekly e-mails with holiday tips and participate in a secret Facebook group as we tackle the topics of eating for energy, stress management and keeping your sanity through the holidays.  Use this link to sign-up: Healthy Holiday Challenge. The challenge begins on December 3rd.  

Be well my friends. Remember to live in the moment and love yourself happy.

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Sara Wolfsen is a Certified Health Coach who specializes in helping people make their own healthy changes by providing private health coaching, nutrition education and wellness classes, and gentle weight-loss guidance and support.  Schedule your complimentary coaching session and learn more online at www.sarawolfsen.com.

For the last several months I’ve been studying the concept of mindful eating. Recently, I was a guest blogger for a mindful eating website (www.eatq.com) so I have created a series of articles from my experience and offer these mindful eating tips for you.

Ahhhh….my old pal emotional eating….Like many folks, I eat when I’m happy, sad, bored, anxious, fearful…you name it – I’ll eat my emotions. Over the years, I’ve devised a plan to outsmart emotional eating. Here are a few tips and tricks that have helped me, and I hope they help you too as we enter a stressful and temptation-filled holiday season:

I pause when I find myself kitchen cupboard surfing, put my hand on my stomach and ask myself if I’m physically hungry, or emotionally hungry.  If I’m not physically hungry (which, truly, is rare), I GET OUT OF THE KITCHEN, and distract myself. In my case, I always gulp a big glass of water and keep my hands busy by folding laundry, flipping through a magazine, reading a book, taking the dogs for a walk, calling a friend, etc.  Generally this does the trick for me and the craving passes.

I have never been an evening muncher, but my health coaching clients often list this as a primary complaint. I encourage them to plan ahead and eat an enjoyable, satisfying evening snack then brush their teeth. I also recommend preparing a cup of hot water with fresh-squeezed lemon after dinner to cure the sweet-tooth longing (also great for your complexion, cleansing your liver and lymphatic system).

I recently read the book SHIFT, written by Tory Johnson (of Good Morning America Deals & Steals fame).  It is a quick, easy read about her journey of significant weight loss and I found it appealing because I forget that, behind all the glitz and glam of morning television, she suffers with weight and self-image, just like the rest of us.  In her book she describes a munchy night, and her cure became painting her fingernails. After all, she couldn’t reach into the bag of chips while her topcoat was drying. GENIUS!

Finally, one of my best tricks – especially with Thanksgiving coming up next week – is to place a piece of gum in your pocket, and when you feel satisfied, but tempted to keep refilling your plate (or snack all afternoon), pop the gum in your mouth to satisfy the need to nosh.  Works. Every. Time. 

Take action this week by making a plan to be prepared when emotions threaten your good eating intentions.  To do this, make a list of 5’s: five ways to relax, five people to comfort you, five activities that provide soothing, and five places that are comforting. Refer back to this list and be ready to take action when emotional eating threatens to derail your wellness efforts. For greatest success this holiday season, remember to slow down, plan ahead, and make good decisions so you don’t gobble ‘til you wobble!

I am offering a free 21-day online Healthy Holiday Challenge. Enjoy receiving weekly e-mails with holiday tips and participate in a secret Facebook group as we tackle the topics of eating for energy, stress management and keeping your sanity through the holidays.  Follow this link to sign-up: Healthy Holiday Challenge.  The challenge begins on December 3rd.  


Be well my friends. Remember to live in the moment and love yourself happy.

***

Sara Wolfsen is a Certified Health Coach who specializes in helping people make their own healthy changes by providing private health coaching, nutrition education and wellness classes, and gentle weight-loss guidance and support.  Schedule your complimentary coaching session and learn more online at www.sarawolfsen.com.

For the last several months I have been studying the concept of mindful eating. Recently, I was a guest blogger for a mindful eating website (www.eatq.com) so I have created a series of articles from my experience and offer these mindful eating tips for you.

Did you ever notice how each food choice impacts your mood and stress levels?  As a Health Coach I’ve spent many days experimenting with different foods and how my body reacts to them. One of which, to my surprise, is my dearest friend Diet Coke.  I have educated myself on the (gasp!) dangers of Diet Coke (and other soft drinks) and have s-l-o-w-l-y weaned myself from my one-a-day beverage (you know, like a vitamin) habit to an occasional treat.  This was not an easy habit to come to terms with. But this is what I’ve learned about my body’s reaction to Diet Coke:

• I began to notice a tiny headache at the bridge of my nose after I drank the soda.
  
• My hips and joints don’t ache in the morning 
  
• I sleep much better
  
• I don’t have that morning slimy nastiness in my mouth when I wake (I know, gross, but true)
  
• Cravings are significantly less when I stay away from pop of any kind

The cravings also became easier when I quit bringing it into the house, which has been a BIG help. Now, I only enjoy an occasional Diet Coke when dining out on Saturday night. I’m learning that water with lemon is just as satisfying – even with pizza! And I walk away from the table feeling satisfied (not stuffed – from the carbonation?) and not crabby from another failed food choice.

Take action this week by becoming aware of your mood and stress levels when you eat. Challenge yourself to try this fun activity: keep a food journal for the next seven days. Record everything you put in your mouth along with the portion size. Then note answers to these questions: 

• Who were you with? 
  
• What was your hunger level and mood at the time you ate? 
  
• What was your mood an hour later?  
  

Then review your journal and look for patterns to emerge. For example:

• Do you eat sweet or salty things when you are stressed? 
  
• Do you eat when you are bored? tired? happy?
  
• Do certain foods cause you to eat uncontrollably? 
  
• How do you feel when you make a good food choice? 
  
• How about your emotional satisfaction level? 
  

What do you notice about your eating habits when you are: 

• Eating alone? 
  
• Eating with a friend? 
  
• Bored with your food choices? 
  
• Eating at a favorite restaurant?  
  

How can you use this new information to change your eating habits? I’d like to hear from you! Send me an email (sarawolfsen@gmail.com) with your findings. I’m fascinated by food and mood discoveries. I hope to hear from you.

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Sara Wolfsen is a Certified Health Coach who specializes in helping people make their own healthy changes by providing private health coaching, nutrition education and wellness classes, and gentle weight-loss guidance and support.  Visit her Facebook page at Sara Wolfsen, Certified Health Coach for healthy tips, recipes and resources. Schedule your complimentary coaching session and learn more online at www.sarawolfsen.com.

For the last several months I have been studying the concept of mindful eating. Recently, I was a guest blogger for a mindful eating website (www.eatq.com) so I have created a series of articles from my experience and offer these mindful eating tips for you.

Have you ever considered the fact that our dining companions having a significant impact on how we eat?  It’s important to be conscious of the way others change the way we eat. Let me illustrate:

Sundays are always a difficult day for me; everyone is home, relaxing, and often munching mindlessly. I really think eating is contagious. We see others grab a snack, and automatically we reach for one too.  I try to keep junk out of our house, to help all of us make better choices. If we have a “treat” like soda, cookies, etc. I try to keep it off the counter and out of sight.  On the other hand, I try to promote healthy snacking by keeping a fruit bowl brimming with fresh fruit (this time of year – crisp Michigan apples – red and yellow – yum!).  I also make time to clean, chop, and prepare my vegetables when I get home from the store. Fresh, ready-to-eat options stored in clear containers greet us when we open the refrigerator.

I remember a specific Sunday last Fall when we were under serious storm watches for much of the day (high wind warnings, tornadoes, hail, sleet, thunderstorms, etc.) so the stress of watching the weather reports had me wishing for a snack. I watched my husband grab crackers and a granola bar. Then he made coffee with flavored white chocolate mocha creamer, which almost sent me out of this world for an indulgence.  Very often, if I feel I can’t trust myself to make good food decisions, I will take a Sunday afternoon nap. My logic? While I’m not burning calories, I’m not eating calories either!  Besides, it’s a perfect opportunity to rest and recharge for the week ahead.  It’s been an effective tactic for years so I headed to the couch, cuddled with Piper (my poo-chi terrier mix), and zonked out while the Lions football game droned in the background.

Typically on Sunday evenings, I lay out a spread of finger foods and we “graze” on things like veggies and dip, apple slices and peanut butter, chips and salsa, crackers and cheese, popcorn, lettuce salad, etc.  This is the one night a week when we fill our plates and watch television. The kids like choosing what they want to eat and I like the simplicity of the meal with minimal clean-up.

Take action this week by remaining mindful of your activity choices, your dining companions, and your food options. And remember, bad eating could be as contagious as good eating!

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Sara Wolfsen is a Certified Health Coach who specializes in helping people make their own healthy changes by providing private health coaching, nutrition education and wellness classes, and gentle weight-loss guidance and support.  Get more exciting tips, recipes and resources on her Facebook page and schedule your complimentary coaching session and learn more online at www.sarawolfsen.com.

For the last several months I’ve been studying the concept of mindful eating. Recently, I was a guest blogger for a mindful eating website (www.eatq.com) so I have created a series of articles on my experience with mindful eating tips for you.

Boy, it is so easy to criticize myself for the choices I make. Yet I find when I am kind to myself, making the best choice comes easier.

This is an area I have really been working on over the last few months.  Becoming aware of my own harsh thoughts and judgments is just not helpful in loving myself.  It has become so important to change the direction of these thoughts, forgive myself, and look for a positive way to acknowledge my efforts.  This lesson has been HUGE for me. I find when I cut myself some slack, but continue to be responsible, I am a much kinder person, mother, co-worker, friend, coach.

I find it helpful to keep encouraging phrases, sayings or quotes visible and use them to keep me motivated.  Being a former Weight Watchers leader, I kept a variety encouraging quotes in my mind and often used one as inspiration to close my meetings.

Lately, the mantra that keeps me focused on making healthy choices as I prepare for a meal (or bite-by-bite on tough days) is pausing and thinking “Will this bite take me closer to my goals, or further away?”

Most of the time, this simple thought slows me down, keeps me in control, and guides me to my choice. For example, before I reach for another piece of pizza, I pause and ask myself “will this piece of pizza take me closer to my goal, or further away?”. Powerful! Effective! And an opportunity to praise myself for a good choice.

Another classic mantra? “Nothing tastes as good as healthy feels.”

Take action this week by seeking out your own encouraging phrases, sayings or quotes. Then write one on a post-it note and stick it somewhere that you will see it throughout the day (on a mirror, window, or computer screen), or make it the wallpaper on your cell phone. Not sure where to start? Check out my Facebook page (Sara Wolfsen, Certified Health Coach) for many inspiring posts.  Healthy blessings!

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Sara Wolfsen is a Certified Health Coach who specializes in helping people make their own healthy changes by providing private health coaching, nutrition education and wellness classes, and gentle weight-loss guidance and support.  Schedule your complimentary coaching session and learn more online at www.sarawolfsen.com.