SEASON OF MANGOES –THE KING OF FRUITS! NO ONE CAN EAT JUST ONE!

Is mango good for a diabetic person?

SEASON OF MANGOES –THE KING OF FRUITS! NO ONE CAN EAT JUST ONE!

There’s a lingering myth among diabetics, that you can’t just have sweet things. It’s really the truth when it comes to cakes and Indian sweets, but doesn’t apply the same for fresh fruits such as MANGOES.

Mango is a tropical fruit and full of vitamins—particularly Vitamin A and C—where one mango provides about 1/3 of the RDA for Vitamin A and nearly 100% of the RDA for Vitamin C. Mangos are also high in fibre and contain calcium, potassium and copper.

Mangoes are a sweet fruit with high levels of natural sugar. In addition, mangoes provide polyphenols, triterpene, and lupeol. These compounds have antioxidant and anti-inflammatory properties.

1 cup (100gms) mangoes have 100 calories, 25 gms carbohydrates, 1 gm protein, 0 gm fat & 25 gms sugar.

Glycemic index and glycemic load

The glycemic index, or GI, of a particular food indicates the effect it has on blood sugar -- specifically how fast the carbohydrates turn to sugar -- when compared to the effect of pure glucose on blood sugar. Foods with a glycemic index of less than 50 are low-GI foods. A score of 50 to 70 indicates a moderate GI, while foods scoring 70 or above are categorized as high GI foods. Glycemic load takes into consideration how much of a carbohydrate is in a particular food, a factor that directly impacts its effect on blood sugar. Foods with a glycemic load of 10 or less are classified as low-glycemic-load foods. A score of 11 to 19 constitutes a medium glycemic load, while a score of 20 or higher is considered high. The glycemic index for 120 g of mango is 60, which qualifies the fruit as moderate on the glycemic index scale. However, because green mangoes have high water content, the amount of carbohydrate by weight makes the glycemic load score a 9. A green mango is a low-glycemic-load food.

In fact, studies indicate that eating mangoes can help prevent diabetes complications and may even treat prediabetes and prevent diabetes. Wondering How? Even I was surprised and hence went digging the fact…

One of the non-listed components of mangoes is a substance known as mangiferin—which, in addition to anti-inflammatory and anti-viral activities, also can help lower blood sugar levels. This substance also has been shown to stabilize and support blood vessels. Other research indicated that other components in mangoes including quercetin and a derivative of mangiferin can modulate the same cellular constituents that are the targets of the anti-diabetes drugs, the thiazolidinediones also known as the glitazones which include rosiglitazone and pioglitazone.

These targets for the glitazones are the peroxisome proliferator-activated receptors or the PPARs. There are a number of PPARs that are involved in blood sugar regulation as well as in cholesterol regulation.  More recent research has indicated that mangiferin may also affect certain enzymes that can positively influence the metabolism of blood sugars and to protect against fatty deposits in the liver.

Mango was also recently tested in 10 people with T2D.  The glycemic response to a number of fruits was tested—the fruits included bananas, oranges, pineapples, pawpaw and mango.The portions were standardized so that everyone had 50 grams of carbohydrate per serving.  Mango showed the least rise in post-meal blood sugar levels—second and third least were oranges and pawpaw.

Also….

Don’t forget that mangoes are a great source of Vitamin C and Vitamin A.  Vitamin C is an important anti-oxidant that can recycle itself and be used over and over again to reduce the levels of damaging free radicals—believed by many to be at least one of the sources of the complications of diabetes—the neuropathy, the retinopathy, the damage to blood vessels and the damage to the kidneys.. One study showed that 1000mg of Vitamin C a day can help decrease blood sugar levels as well as fat level in the blood. Other studies have shown that same amount—1000 mg taken in 500mg tablets twice a day—can lower the overall inflammatory status in diabetic patients with or without high blood pressure.

Mangoes—the last word?

By now you probably know there is hardly ever the last word in diabetes.  However, as long as you continue to keep track of your total daily carbohydrate, having some mango to satisfy your taste buds is absolutely a good idea. 

But if you cannot control then it’s a big NO-NO to have mangoes! Best is to consult a diabetes educator or a dietician who will plan an isocaloric diet for you & explain you how to manage your blood sugar levels and VOILA  your Mangoes are in place! But those who dont have sugar ; can eat a whole mango daily  and note it’s also an excellent food as a pre & post workout meal!

So go grab a MANGO now..

References:-

·       http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1952/2

·       Muruganandan, S.; Srinivasan, K.; Gupta, S.; Gupta, P. K.; Lal, J. Effect of mangiferin on hyperglycemia and atherogenicity in streptozotocin diabetic rats. J. Ethnopharmacol. 2005, 97 (3), 497–501.

·       Daud, Noor Huda, et al. “Mango extracts and the mango component mangiferin promote endothelial cell migration.” Journal of agricultural and food chemistry 58.8 (2010): 5181-5186.

·       http://www.ncbi.nlm.nih.gov/pubmed/25827900

·       http://www.ncbi.nlm.nih.gov/pubmed/21984455

·       http://www.ncbi.nlm.nih.gov/pubmed/18160753

·       http://www.ncbi.nlm.nih.gov/pubmed/26170625

·       https://www.livestrong.com/article/494489-glycemic-load-of-green-mangoes/

Wondering how to savour your meals during Navratri and yet stay Fit?

Fasting during navratri is a common practice in Indian Households. Indians follow this festival with pure devotion, belief and values. What most people these days believe is fasting means they will also shed some kilos but let me correct you…Navratri fasting is not weight loss but worship and dance celebrated throughout India in different ways. Navratri means “nine nights” wherein 9 forms of Devi are worshipped. This festival is observed twice a year, once at the beginning of summer and other as winter is about to begin. By fasting or following a light and clean diet you can help yourself fortify and nourish from within.

Fasting during navratri if done correctly helps cleanse the body as you do not consume unwanted food; it provides the rest needed to our body organs thus giving you a light, happy feeling! Yet some of us feel very restricted as to what to eat and not eat during fasting..

During such period your immunity tends to be low and your body is more prone to sickness in these intervals..Ever thought fasting can be fun and also delicious and you do not gain weight too? Yes its possible..

Look for alternatives to cereals and grains instead of wheat and rice, consume buckwheat flour (kuttu ka atta) or singhare ka atta (chestnut flour), rajgira atta (amaranth flour), samak chawal (barnyard millet) which can be used to make puris, roti, dhokla,kheer or khichdi. Kuttu ka atta (Buckwheat flour) – highly nutritious cereal and also aids weight loss as rich in fibre, protein, iron and magnesium with very little calories. It helps in curbing the appetite thus controlling blood sugar levels and maintain good digestion. Cook them like normal rotis with minimal oil.

Make use of Paneer for stuffing and kheer or eaten raw with sendha namak - Power packed protein and calcium.

Makhana –Not commonly consumed but yet extremely healthy and low calorie low fat snack .These are lotus seeds which are rich sources of fibre and proteins. Also richest source of calcium. Just dry roast them for 3-4 minutes and season with salt. Munch anytime mid morning or mid evening.

Fruit yogurt-have a sweet tooth and craving ..Blender fruit of your choice with curds and chill//Voila your desert is ready in minutes! Fruits- contain fibre, which help in lowering cholesterol levels thus cleansing blood vessels of impurities.  Rich source of antioxidants thus improving immunity too..

Baked sabudana tikki –be it young or old we all love sabudana tikkis…But afraid of consuming those fried round tikkis..Dont worry ; go for a small change- bake or air fry them instead of deep frying and have crispy tikkis ready to be consumed..But just stick to 2-3 to control your portion size.

Here is a diet plan for fasting during navratri, which will also provide you a good state of health:-

Early morning – 5-6 pcs soaked almonds and 1-2 munakkha with a glass of warm water and ½ lemon juice in it.

Breakfast -1 bowl of curd or 1 glass skimmed milk with a dash of cinnamon powder or 1 small katori rajgira-makhana porridge or 1 glass almond milk with 1pc rajgira chikki

Mid-morning – Coconut water or 1 fruit

Lunch- Buckwheat flour or rajgira flour chilla/dosa with peanut chutney/Kuttu chilla with paneer stuffing/sabudana khichdi or baked sabudana tikkis/ dahi vale aloo with kuttu chapatti and pomegranate raita/samak rice pulao with cucumber raita/rajgira roti with dudhi sabzi and apple raita/baked arbi

Post lunch-15 mins walk at home

Teatime- 1 glass buttermilk with roasted jeera powder or green tea/lemon tea (no sugar)

Evening- 1 fruit or shakarkandi (sweet potato) chaat

WALK FOR 30 MINS

Dinner- 1 glass Milk and walnut shake or 1 bowl  makhana or samak kheer(use sugar free instead of sugar) + 1 bowl diced papaya or dudhi kheer or fruits - curd parfrait/paneer kheer/rajgira kheer

Bedtime(optional) – 1 glass lukewarm skimmed milk

Tips:-

·       Starting your day with nuts will increase your metabolic rate and help keep off extra kilos! At the same time you will give your body a boost of minerals!

·       Taking lemon water will help increase your immunity as well as antioxidants will help detoxify your body.

·       Avoid eating fried chips and salted peanuts.

·       Choose healthier options like dry roasted makhana which make up to yummy snacking option.

·       Eat 3-4 fruits during the day. Avoid fruit juices.

·       Choose simple sweets like rasgulla instead of other heavy fat laden sweets. You can squeeze out the sugar water and then consume which saves a lot of calories yet giving you the satisfaction!

·       Avoid using potato which will help cut down the extra calories.

·       Remember to drink lots of water and keep yourself hydrated thus preventing headaches and weakness.

As the saying goes-To EAT is a necessity but to eat intelligently is an ART..Learn this art and have the best of you. Enjoy life!

If you observe any different type of fasting please let me know and “Nutrition Garage” will help you accordingly!

Thandai-Our traditional drink during HOLI-Yes or No?

The Indian festival of “HOLI” is all about eating good food and playing with bright colours. Holi is a spring festival. It is also known as the festival of LOVE, festival of Happiness! Being one of our favorite Indian festivals, the desire is absolutely justified. During this festival we have chilled mouth-watering spicy yet sweet thandai, but did we ever give a thought whether is it healthy or not?

Let’s dig deep into the glass of thandai to know what goes in making this drink so interesting!

1. Helps Fight Indigestion, Loss of Energy & Common Cold

Thandai marks the beginning of summer in India. Thandai has every spice and ingredient that is required by our body to maintain good health during the season change. Our body is prone to loss of energy, indigestion and catching common cold around Holi. Nuts and dry fruits in Thandai give us energy, spices like black pepper and clove increase immunity, boost metabolism and help us fight infections while rose petals, fennel and saffron prevent indigestion. A mix of richness, the heat from spices and the cooling effect of rose and fennel seeds makes up this perfect cold beverage for the hot summer.

2. Loaded with Energy boosters

A mixture of ground almonds, pistachios and melon or pumpkin seeds are added to give body enough energy when your body feels drained by the summer heat.

Almonds

Almonds are full of good fats and protein. It is also rich in vitamin E making it great for your skin and hair. Almonds are good for the heart. Being rich in fiber they also help in weight loss.

Pistachios

Pistachios help in haemoglobin production because they are rich in vitamin B6. This vitamin also boosts the immunity, so you are less likely to catch a cold when the season changes. Like almonds, they are rich in fiber and Vitamin E, so they make you look good!

Watermelon Seeds (Magaz) or Pumpkin Seeds

While watermelon and pumpkin seeds, both, are a great source of energy and a good source of protein and fiber, these seeds are very rich in vitamins and minerals. Watermelon seeds for instance, are rich in iron while pumpkin seeds are rich in zinc.

3.Cooling Effect and Better Digestion in the Summer

The beginning of summer along with all those fried snacks during Holi can often lead to indigestion and over heating of the body. Apart from playing with water and colours to cool the body, we must drink thandai to cool our body temperature from the inside. Special cooling ingredients are therefore added to thandai to regulate and balance the body heat.

Poppy Seeds (khus-khus)

Poppy seeds are frequently used in Indian cooking as well as medicine for their cooling effect on the body. They are rich in minerals like iron, phosphorus and zinc. In the summer, they are very helpful in quenching thirst and also help during constipation and irritation of the abdomen.

Fennel (Saunf)

Fennel seeds helps in cooling the body from the inside. Even fennel soaked in water can be sipped in the summer to keep the body cool. Fennel keeps the body internally cool and also is anti-flatulence. Fennel is also good for digestion.

Rose Petals/ Rose Water

Not only are rose petals extremely fragrant and add to the flavor of the thandai, they are also good during indigestion. Rose petals too have a cooling effect on the body and prevent the body temperature from rising during the summer.

Mishri (unprocessed rock sugar)

Mishri not only sweetens the drink but also prevents and cures cough, cold and throat infection. During the beginning of summer, you and I are most likely to catch a cold. Mishri in thandai will prevent and cure this.

4.Cow or buffalo Milk

Milk from cow or buffalo is actually good for us. It is rich in calcium,vitamin D and vitamin K. It has good quality protein and is also rich in vitamin B12. If you are unable to get or tolerate milk then you can use almond milk or coconut milk to make your thandai. Substitute Coconut Milk or Almond Milk for Vegans.

5. Spicy flavor Boosts Immunity During Season Change

Peppercorns

Pepper boosts our immunity and help us fight cold. It has antibacterial properties and helps fight infections. It is also good for digestion. When pepper is added along with other herbs and spices such as turmeric, it also helps increase the absorption and benefits from the other spices. Along with medicinal properties, it is rich in zinc, iron, calcium and vitamin A.

Cloves

Cloves like peppercorns have medicinal properties that make them a great addition to thandai. Cloves also boost immunity and aid in better digestion during the summer. Apart from this, they are rich in essential vitamins and minerals. Cloves are especially good for bones and teeth.

Green Cardamom (Choti Elaichi)

Cardamom helps fight infection, detoxifies the body and is specially good for nausea and vomiting. It is also useful as a mouth freshener.

Saffron (Kesar)

Saffron is also considered to be a powerful anti-septic and therapeutic spice. Not only does it give a rich flavor to the thandai but also helps in better digestion during the summertime.

You can also add turmeric along with saffron to your thandai to boost its health benefits even more.

Do try out this recipe below and let me know how it turns out!

INGREDIENTS 1/2 cup (100gms) almonds 1/2 cup (100gms) pistachio 1/2 cup (100gms) Melon & Pumpkin Seeds (Magaz) 2 tbsp(30gms) Poppy seeds (khuskhus) 1 tbsp(15gms) black pepper (kalimirch) 1 tbsp (15 gms) fennel seeds (saunf) 1 tbsp (15gms) clove (laung) 1 tbsp edible rose petals desi gulab or rose essence 1 tbsp green cardamom (chhoti elaichi) few strands saffron kesar 1 cup (200gms)mishri unprocessed rock sugar 1 1/2 Litre Cow's Milk or Substitute Coconut Milk/ Almond Milk

Method:-

1. In a grinder, add almonds, pistachio, melon & pumpkin seeds and poppy seeds. Grind into a fine powder.
2. Add all the spices to the nuts and seeds powder and grind into a fine powder.
3. Sieve the powder to a thin powdery texture. Save the leftover pieces for garnish.
4. Mix 3 tablespoons of thandai powder in 1 1/2 cup milk. Pour from height from one glass to the other, until it is properly mixed.
5. Garnish with rose petals, crushed almonds and saffron.
6. Serve chilled or with ice cubes.

Thandai is no doubt a magic bullet for ailments. The spices and dry fruits in it make it a great immune booster, and give it special digestive properties, improving bowel movement and helping the body detox naturally.

BUT BE CAREFUL

Now we need to talk about bhang and sugar.

Bhang in small amounts helps relieve anxiety and cut fatigue.It also boosts appetite, but used in excess, its ill-effects can be many — it increases the heart rate that causes psychosis and high blood pressure, and may also lower your metabolic rate. Besides, of course, well-published side-effects like disorientation and hallucinations. It’s better to have thandai without it.

We all already know the ill effects of excess sugar, so don't go overboard with it.And, finally, it is best to make thandai fresh (instead of buying the bottled variety) as this way you can control the ingredients and get the most benefit.

And while we are at it, let me implore you to give other traditional drinks a serious thought too! They can do our body a lot of good.

HAPPY AND A SAFE HOLI!

Nutrition during Ramzan

Ramadan is the only month/year where Muslims fast from dawn until sunset every day by refraining from food, water, smoking, medications, and even gum. Pregnant and breastfeeding women, children, seniors, and those on important medications or requiring nutrition care (such as people with diabetes, renal failure, or patients on tube feeds) are exempt from fasting.

During this month, Muslims spend more time getting closer to God, refrain from bad habits, and focus on spiritual growth. This year, Ramadan starts on 26th May to 24th June. Muslims will be fasting 16-17 hours per day, which allows for only 7-8 hours to nourish their bodies and sleep. Considering the heat wave that is still on in the city, one has to be extra careful and prepared about what to eat during non-fasting period, so that you can maintain your health, fitness, endurance and flexibility during entire month.

Fasting during the month of Ramadan or any other religious months/period can be good for your health if it’s done correctly. All changes happen in the body system during fasting (starvation). Stored nutrients, especially muscle proteins are broken down to provide fuel to our body. Fasting diet lacks in macro nutrients like carbohydrates and fats which leads to weakness. In order to avoid this having healthy options of food during fasting is very important.

A person who is fasting needs good and nutrient-rich food which will help to maintain the energy levels in our body on a day to day basis.

Here are few tips for healthy eating options while Ramzan or any other holy fasting period.

Go with Natural food, Not Junk or processed Foods:

Well, in today’s time processed foods might come across as a very convenient option, but they’re usually filled with unhealthy things like high-fructose corn syrup that leads to overconsumption. Secondly, contains lot of artificial Ingredients. Most processed foods are Low in Nutrients.

It requires less energy and time to digest processed foods. Processed foods contain MSG (Monosodium glutamate – to enhance flavor), it also contains lots of sodium and typically all the wrong heart-clogging oils. Therefore it is always good to go with natural food available, if possible go with homemade food.

Breaking the fast:

Breaking the fast is one of the most important meals and is comparable to breakfast. The Muslim Prophet Muhammad advised to fill a third of our stomach with food, a third with water, and leave a third empty. This ensures hydration and prevents overeating, which is a common problem while breaking the fast.



A common recommendation is to eat 5-6 dates soaked in one cup of milk. Many Muslims already do this but it’s neat to explain the science behind it: Dates are a potassium dense food, which aids in hydration and restores electrolyte balance. Milk is high in calcium, and water, and is balanced in macronutrients. This combination is perfect for restoring energy.

After breaking the fast with a snack, such as the dates and milk, it is recommended that Muslims go and complete sunset prayer (which usually takes 5-10 minutes) before they sit down to eat their main meal. This allows the body to absorb some of the nutrients and suppresses extreme hunger.

Hydrate Your Body:

When we fast for long hours, our body gets dehydrated over the course of the day. During the non-fasting period we should take care of the hydration levels in our body. After a long day of fasting, it’s difficult to drink lot of water or have lots of water based food items. But, we can have fruit juices and soups made of veggies to give our body the additional water it needs. A great way to break the fast is with ‘Dates’. Also consider having coconut water, or making smoothies, coolers and fruity drinks which are super-hydrating.

Suhour: Maximizing energy for the day:

“Suhour” is a very important meal for fasting Muslims. This is when Muslims wake up 1-2 hours before their fast begins to eat one last meal (between 2-3:30 am). If this meal is properly balanced, it can help those fasting to remain high energy for the morning-noon portion of the day.

The pre-dawn meal should be a wholesome and moderate meal that is filling and provides enough energy for many hours. Ideally, it should be slow digesting food like salads, brown bread, cereal (especially oats) so that your body will get energy for a long time constantly. Also, you can have some fluids with vitamins, such as fruit and vegetable juice.

It’s customary for Muslims to break the fast (Iftar) with some dates. Dates provide a burst of energy.  Fruit juices also have a similar, revitalizing effect. Start by drinking plenty of water, which helps rehydrate and reduces the chances of over indulgence.

The importance of snacking:

It is recommended to eat at least two small snacks between breaking the fast and going to sleep. Since the window for eating is tiny, it is best to focus on faster digesting foods.

For example:

·         Proteins with high absorption factors, such as egg whites, fish, skinless chicken, and whey protein.

·         Nutritious carbohydrates such as fruits and whole grains.

The last snack before going to bed should be higher in complex carbohydrates and good fats such as avocados, nuts, and seeds.
 

Meal plan example: 
 

·         8:50 pm (breaking fast): 5-6 dates soaked in 1-cup milk or small soup

·         8:55 pm: Complete sunset prayer

·         9:05 pm (main meal): Skinless chicken breast + 1-cup brown rice + sautéed veggies with olive oil, and a fruit for dessert + 1-cup water or soup

      *2-cups water

·         10:30 pm (snack #1): Fruit with low fat yogurt + 1-cup water

       *2-cups water

·         11:30 pm (or 15 min before bedtime): Half-cup rolled oats + walnuts + blueberries + 1-cup milk or kefir + 1-cup water

·         3:10 am (Suhour: 20 min before holding fast): Fava beans + eggs + ½-1 avocado + sprouted or multigrain bread + curds + 1-2 cups water

SOME QUICK TIPS:

Foods to avoid

·         deep-fried foods, for example pakoras, samosas and fried dumplings

·         High-sugar and high-fat foods, including sweets such as gulab jamun, rasgulla and balushahi

·         High-fat cooked foods, for example, parathas, oily curries and greasy pastries

·         Fatty meats, Liver and organ meats, Hotdog and sausages, large amounts of prawn, shrimp and shellfish

·         Whole milk, Ice cream and whipped cream, full cream yoghurt and labneh, Full cream cheese especially yellow cheese, Creamy and cheese sauces

·         Coconut (the only fruit rich in saturated fats that are unhealthy for the heart), Fried vegetables, Boiled vegetables with butter, Juices with added sugar

·         Pastries that contain large amounts of fat (doughnuts, croissants, Danish pastries), Fried rice, Fried potato chips or French fries

Healthy alternatives

·         Baked samosas and boiled or steamed dumplings

·         Chapattis made without oil

·         Baked or grilled meat and chicken, Fish, Grilled or boiled skinless chicken, Lean veal or lamb, moderate amounts of prawns, Legumes such as beans, lentils, and peas, eggs

·         Milk-based sweets and puddings such as rasmalai and barfee, skimmed or low fat milk, skimmed or low fat yoghurt and labneh, Low fat cheese

·         All fresh vegetables, boiled, baked, steamed or cooked with a little oil, Seasoned vegetables or vegetables with lemon juice or a little oil, Fresh fruits and natural fruit juice (in moderation)

·         Brown bread, Plain spaghetti or rice (without ghee or high fat sauce), Grains with no added fat, Baked or boiled potatoes

Healthy cooking methods

·         Shallow frying

·         Grilling, Roasting, Steaming or Baking is healthier and helps retain the taste and original flavor of the food, especially with chicken and fish.

Exercises to lose weight in Ramadan:

·         You can exercise at these timings in month of Ramadan: (remember, it might be difficult for first 3-4 days only)

·         Before aftari, walk or jog for 30 minutes.

·         After aftari with date and water, have a break, and go to gym or any other activity.

Wishing you Happy Ramzan!!

Mindful eating leads to healthy living

Do we really think today when we sit down to eat...GAP??/ What is GAP???

G Game-Changer! Recognize that this moment could change everything. You have the opportunity to choose your next move right NOW!
A Ask yourself: Am I satisfied? Am I no longer hungry? Why am I eating?
P Power! You have the power to make a choice. Continue to eat or stop right here. If you are hungry, that is find, eat! If not, investigate what feeling or situation is prompting you to eat.

There is a brief “gap” between each bite, where you can insert a moment of mindfulness. In that moment, you have the power to make a conscious decision.

Eating as mindfully as we do on retreat or in a mindfulness course is not realistic for many of us, especially with families, jobs, and the myriad distractions around us. This is not to mention that our friends, family and colleagues might not have the patience to eat with us as we take five minutes with each bite. So have some self-compassion, and consider formal mindful eating on retreat and special occasions, as well as informal mindful eating in your daily life.

Mindful Eating is allowing yourself to become aware of the positive and nurturing opportunities that are available through food selection and preparation by respecting your own inner wisdom. By using all your senses in choosing to eat food that is both satisfying to you and nourishing to your body, acknowledging your responses to food (likes, dislikes or neutral) without judgment, and becoming aware of physical hunger and satiety cues to guide your decisions to begin and end eating you can change your relationship to food. Here are six simple guidelines to keep in mind to discern between mindless and (more) mindful eating, and bring our bodies and minds back together.

1) Let your body catch up to your brain

Eating rapidly past full and ignoring your body’s signals vs. slowing down and eating and stopping when your body says it’s full.

Slowing down is one of the best ways we can get our mind and body to communicate what we really need for nutrition. The body actually sends its satiation signal about 20 minutes after the brain, which is why we often unconsciously overeat. But, if we slow down, you can give your body a chance to catch up to your brain and hear the signals to eat the right amount. Simple ways to slow down might just include  many of your grandmother’s manners, like sitting down to eat, chewing each bite 25 times (or more), setting your fork down between bites, and all those old manners that are maybe not as pointless as they seemed. 

2) Know your body’s personal hunger signals

Are you responding to an emotional quotient or responding to your body’s needs?

Often we listen first to our minds, but like many mindfulness practices, we might discover more wisdom by tuning into our bodies first. Rather than just eating when we get emotional signals, which may be different for each of us, be they stress, sadness, frustration, loneliness or even just boredom, we can listen to our bodies. Is your stomach growling, energy low, or feeling a little lightheaded? Too often, we eat when our mind tells us to, rather than our bodies. True mindful eating is actually listening deeply to our body’s signals for hunger. Ask yourself: What are your body’s hunger signals, and what are your emotional hunger triggers?

3) Develop healthy eating environments

Eating alone and randomly vs. Eating with others at set times and places

Another way that we eat mindlessly is by wandering around looking through cabinets, eating at random times and places, rather than just thinking proactively about our meals and snacks. This slows us down for one thing, but prevents us from developing healthy environmental cues about what and how much to eat, and wires our brains for new cues for eating that not always ideal. (Do you really want to create a habit to eat every time you get in the car, or other situations?) Sure, we all snack from time to time, but it can boost both your mind and body’s health, not to mention greatly helping your mood and sleep schedule to eat at consistent times and places. Yes, that means sitting down (at a table!), putting food on a plate or bowl, not eating it out of the container, and using utensils not our hands. It also helps to eat with others, not only are you sharing and getting some healthy connection, but you also slow down and can enjoy the food and conversation more and we take our cues from our dinner partner, not over or under eating out of emotion.

When we put our food away in cabinets and the fridge, we also are more likely to eat healthy amounts of healthy food, so consider what’s around, where it is and whether it’s in sight. If we limit eating to kitchen and dining room, we are also less likely to eat mindlessly or eat while multitasking. When food is around, we eat it. And food, not always the healthiest, is often around at the holidays.

You don’t have to plan your food down to each bite, and it’s important to be flexible especially at special occasions, but just be aware of the fact that you might be changing your eating habits at different times of year or for different occasions. And when you do plan ahead, you are also more likely to eat the amount your body needs in that moment than under eating and indulging later, or overeating and regretting it later.

Classic advice is to also not shop when hungry, but the middle path applies here as well. A psychological effect known as “moral licensing” has shown that shoppers who buy kale are more likely to then head to the alcohol or ice cream section than those who don’t. We seem to think that our karma will balance out and we can “spend” it on junk food, or other less than ideal behaviours.

4) Eat food not stories

Eating foods that are emotionally comforting vs. eating foods that are nutritionally healthy

This is another tricky balance, and ideally we can find nourishing foods that are also satisfying and comforting. As we practice eating healthier and a greater variety foods, we are less inclined to binge on our comfort foods, and more inclined to enjoy healthy foods, ultimately finding many foods mentally and physically satisfying as opposed to just a few.

5) Consider the life cycle of your food

Considering where food comes from vs. thinking of food as an end product.

Unless you are a hunter-gatherer or sustenance farmer, we have all become ever more disconnected from our food in recent years. Many of us don’t even consider where a meal comes from beyond the supermarket packaging. This is a loss, because eating offers an incredible opportunity to connect us more deeply to the natural world, the elements and to each other.

When we pause to consider all of the people involved in the meal that has arrived on your plate, from the loved ones (and yourself) who prepared it, to those who stocked the shelves, to those who planted and harvested the raw ingredients, to those who supported them, it is hard to not feel both grateful and interconnected. Be mindful of the water, soil, and other elements that were part of its creation as you sit down to eat whatever you are eating. You can reflect on the cultural traditions that brought you this food, the recipes generously shared from friends, or brought from a distant place and time to be a handed down in the family.

As you consider everything that went into the meal, it becomes effortless to experience and express gratitude to all of the people who gave their time and effort, the elements of the universe that contributed their share, our friends or ancestors who shared recipes and even the beings who may have given their lives to a part of creating this meal. With just a little more mindfulness like this, we may begin to make wiser choices about sustainability and health in our food, not just for us but for the whole planet.

6) Attend to your plate

Distracted eating vs. just eating

We’ve all had the experience of going to the movies with our bag full of popcorn, and before the coming attractions are over, we are asking who ate all of our popcorn. When we are distracted, it becomes harder to listen to our body’s signals about food and other needs. With your next meal, try single-tasking and just eating, with no screens or distractions besides enjoying the company you are sharing a meal and conversation with.

Someone Who Eats Mindfully:

·         Acknowledges that there is no right or wrong way to eat but varying degrees of awareness surrounding the experience of food.

·         Accepts that their eating experiences are unique.

·         Is an individual who by choice directs their attention to eating on a moment-by-moment basis.

·         Gains awareness of how they can make choices that support health and wellbeing.

·         Becomes aware of the interconnection of earth, living beings, and cultural practices and the impact of their food choices on those systems.

So while formal mindful eating practices may be what we think of when we look back on a mindfulness course or retreat we attended, the reality is that we do live, and eat, in the real world which is a busy place. But we can take the insights gained from our formal practice- slowing down, listening to our bodies, doing one thing at a time, making even small rituals, and considering all that went into our meal on a more regular basis and bring more informal mindfulness to our daily meals.