Today’s #MindfulnessMonday Tip: Eat cake! Withholding dessert and other treats can lead to overeating and/or emotional eating.
Check out today’s #MindfulnessMonday video and find out why you should EAT CAKE! You can check out the video by clicking HERE!
Today’s Mindfulness Exercise
Mindful Eating is not a diet, it is eating with awareness. It uses a form of meditation called mindfulness, which helps you acknowledge and manage your emotions and physical sensations. Using this approach will help you reach a state of full awareness to your experiences, cravings, and physical cues when you’re eating.
Practice using all of your senses when eating and choose foods that are both satisfying and nourishing.
Practicing Mindful Eating Involves:
- Acknowledging that there is no right or wrong way to eat.
- Accepting that there are different degrees of awareness surrounding your experience with food.
- Accepting that everyone’s eating experiences are unique and personal to them.
- Giving your full attention to eating in the moment in order to avoid over eating and emotional eating.
- Recognizing how and why you make choices involving food.
- Developing healthy habits in the selection of your food to improve your overall health and well-being.
- Promoting a healthy balance.
For today’s exercise, select a healthy snack (fruit, raw vegetables, cheese and crackers, etc.) and spend a few minutes of total focus and concentration while eating. What does the food look like, smell like, feel like, taste like? How does it make you feel as you eat it? How do you feel about your food selection? Why did you choose that snack?
Mindfulness Journaling Prompt:
After you’ve completed the Mindful Eating exercise, take a couple of minutes of quiet time to write out your answers to the questions above. Then, make a list of healthy snack selections to use as substitutes the next time you’re feeling stressed, emotional, or just looking for a midnight snack.
Remember, there is no wrong way to eat but making healthy food choices can make a huge difference in your overall health both mentally and physically. That doesn’t mean you can’t enjoy a slice of cake, a cupcake, a bowl of pudding, or whatever your sweet-tooth desires. Just be mindful of your choices and make sure you reach for the healthy snacks more than the less than desirable choices. When we restrict ourselves to the point of denying things like cake and ice cream completely, we tend to binge eat those things due to stress, depression, and other emotional eating triggers.
Mindfulness journaling can be very private. However, if you are willing to share your thoughts with me and my readers, I would love to invite you to comment below and let me know what healthy snack choices you plan to make in the future.
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Check out my #MindfulnessMonday YouTube Series and don’t forget to click subscribe so you never miss an episode!
EPISODE 20 ~ Eat Cake!
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Photo by: Mikel Healy
Would you like to take the 52-week challenge and experience a more mindful existence? Check out The Invisible You ~ 52 Weeks of Meditations, Activities, and Writing Prompts to Help you Discover You!
I’m certified in Holistic Stress Management and Mind/Body Fitness. I’ve been practicing Mindfulness for 10+ years and am passionate about helping others in their pursuit of a more mindful existence.
GREAT MINDFULNESS RESOURCES:
MINDFULNESS FOR BEGINNERS
An Invitation to the Practice of Mindfulness
We may long for wholeness, suggests Jon Kabat-Zinn, but the truth is that it is already here and already ours. The practice of mindfulness holds the possibility of not just a fleeting sense of contentment, but a true embracing of a deeper unity that envelops and permeates our lives. With Mindfulness for Beginners you are invited to learn how to transform your relationship to the way you think, feel, love, work, and play―and thereby awaken to and embody more completely who you really are.
Here, the teacher, scientist, and clinician who first demonstrated the benefits of mindfulness within mainstream Western medicine offers a book that you can use in three unique ways: as a collection of reflections and practices to be opened and explored at random; as an illuminating and engaging start-to-finish read; or as an unfolding “lesson-a-day” primer on mindfulness practice.
Beginning and long-time meditators alike will discover in these pages a valuable distillation of the key attitudes and essential practices that Jon Kabat-Zinn has found most useful with his students, including:
• Why heartfulness is synonymous with true mindfulness
• The value of coming back to our bodies and to our senses over and over again
• How our thoughts “self-liberate” when touched by awareness
• Moving beyond our “story” into direct experience
• Stabilizing our attention and presence amidst daily activities
• Three fundamental mental factors that cause suffering
• How mindfulness heals, even after the fact
•Reclaiming our wholeness, and more
The prescription for living a more mindful life seems simple enough: return your awareness again and again to whatever is going on. But if you’ve tried it, you know that here is where all the questions and challenges really begin. Mindfulness for Beginners provides welcome answers, insights, and instruction to help us make that shift, moment by moment, into a more spacious, clear, reliable, and loving connection with ourselves and the world.
Includes a complete CD with five guided mindfulness meditations by Jon Kabat-Zinn, selected from the audio program that inspired this book.
ULTIMATE MIDFULNESS ACTIVITY BOOK (FOR KIDS AND TEENS)
Amazon #1 Best Seller! Kick-start and sustain a fun mindfulness practice with kids and teens.
“This book makes it easy and is a must have for every parent and teacher!”
– Denise Besic, Mother and Teacher
Give kids lasting life skills to de-stress and calm down, navigate difficult emotions, control impulses, focus on what matters, and nurture empathy, kindness, and joy.
In Ultimate Mindfulness Activity Book you will find:
150+ playful mindfulness activities
Tools for calm, focus, joy, kindness, and emotional intelligence and regulation
A 21-step guide to kick-start and sustain your practice together
Inspirational examples of how mindfulness makes positive change
Easy to understand explanations on how to explain mindfulness to kids and youth
A FREE audio course for grown-ups and more
THE MINDFUL EATING WORKBOOK
Establish a practice of mindful eating with actionable strategies and exercises from The Mindful Eating Workbook.
Eating mindlessly is easy―eating mindfully takes practice. The Mindful Eating Workbook offers actionable, mindfulness-based strategies and exercises to adopt a mindful eating practice and nurture a healthy relationship with food.
Vincci Tsui, a “non-diet” dietitian and certified Intuitive Eating counselor, offers step-by-step guidance to core concepts and philosophies of mindful eating. Applying theory to practice, this mindful eating workbook uses a combined approach of reflective exercises and strategies to reconnect you with your body and your needs.
The Mindful Eating Workbook includes:
Mindful eating 101 explores the lifelong benefits of eating mindfully, and outlines how you can bring this practice into your life.
Real strategies to practice mindfulness while cooking and eating, and using mindfulness to recognize your body’s signals.
Reflective exercises that include assessments, journal entries, and observation logs to keep track of your journey and progress.
Savoring flavors, intuitively nourishing your body, and appreciating food’s true purpose to provide energy―mindful eating isn’t a diet, it is a way of life. Start practicing mindful eating with The Mindful Eating Workbook.