Mindful Eating

9 Tips to Bust your Sugar Cravings

A little sweetness is okay.  Eating too much added sugar can set you up for endless cycles of wanting more.  Research suggests that too much sweet stuff plays a role in the development of heart disease, diabetes, and dementia.  Rather than the common myth of causing hyperactivity, excess consumption of simple carbohydrates zaps energy levels.   Foods made with sugar are delicious and sweet foods have a place in a healthy pattern of eating.  Cravings are complex experiences that can be driven by emotions, deprivation, environmental or social situations, and one’s eating pattern. While we can’t turn off the desire for …

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Mind the Gap: A Guide to Mindful Eating

“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” —Viktor E. Frankl On a trip to London, we frequently used the extensive subway system known as the Underground. At every train stop, there was an announcement to MIND THE GAP between the train car and the platform. As an accident-prone person, I came to appreciate this frequent and kind reminder to be mindful to prevent the risk of an injury if I were to mindlessly step off the train. In our culture, …

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Care for Yourself This Holiday Season by Asking: What Do I Really Need?

I teach what I need. When I teach mindful eating, I often say mindful eating is a lifetime practice. That may feel daunting to hear, but my personal experience tells me that it’s true.  At this time of year, my mindful eating practice always requires some extra care and attention.  Amongst my family and close friends, there are 10 birthdays to celebrate within a few months and preceding and after the prime holiday season. Mindful eating is the practice of returning to the experience of tasting, savoring, breathing, and resting, over and over. Practicing mindful eating helps me to focus …

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The Habit Loop: How it Can Lead to Mindless Eating

Mindful eaters don’t eat mindfully all of the time. Cereal has always been a favorite food of mine.  Somewhere along the way, I created a habit of eating a small bowl of dry cereal with my morning coffee. I would brew coffee, pour cereal then munch and drink while watching the morning news.  I enjoyed the combination of bitter coffee and sweet and crunchy cereal. Many times, I asked myself if there was any harm in my habit?   I was aware I  wasn’t being that mindful, yet  I didn’t see any significant consequences.  Over time though as I continued …

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Body Kindness for Your Here-and-Now Body

I have noticed that many people who are interested in mindful eating are very dissatisfied with their body and want to lose weight. They are plagued with this belief: “When I lose weight, then I will have the confidence, health, and well-being I wish for.”   Even if you are committed to learning to trust your body, it’s very understandable to feel conflicted about intuitive eating and weight. I see people struggle with this strong wish to lose weight quickly while at the same time knowing they can’t withstand yet another diet.  Mindfully consuming a balanced, nutrient-dense pattern of eating can …

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Rebuilding Trust in Our Bodies

“What is always speaking silently is the body.”  – Norman Brown There are many reasons why we grow to mistrust our bodies.  My struggle to connect with my body stems from multiple sources, including how I was raised to not trust my body’s cues around food.  I’ve been pondering this quite a bit lately, since I recently participated in the Mindful Eating for the Holidays workshop. I was just reminded of it again while scrolling Instagram. I follow an account, @family.snack.nutritionist, that shares strategies for parents to have less stress around mealtimes with their children, and helps with building healthy …

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Not Another Zoom Call!

We’ve all gone through a year+ now with video meetings taking the place of in-person connection. And Zoom fatigue is real.  Yet, we’d like to invite you to our upcoming online multi-week classes, or our free introductory classes two weeks before.  We get it: The last thing most people want to take on these days is one more Zoom call.  But while most video conferences on your schedule are asking for a chunk of your time, energy, or input, our online classes are meant to help you add some peace, balance, and restoration to multiple areas of your life!  Overcoming …

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Your Life As a Meditation

by Lynn Rossy, PhD I have taught many people to begin meditating; and I am aware that there are a LOT of misperceptions about what it is and isn’t. Because I have found the practice so very beneficial in my life, I have spent my entire career helping people overcome their misperceptions so that they, too, can reap the joys that arise from understanding how you can bring meditation into your life—both formally and informally. There are many types of formal meditation practice such as sitting meditations, body scans, mindful yoga, mindful walking, and mindful eating. These practices ask that …

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Embrace Your Love of Food This Holiday Season

The holidays are filled with the warmth of love from family and friends, brilliant decorations, and an abundance of food and traditions. Many of us eagerly anticipate the traditional foods of the season while worrying about how to manage the numerous social events. And the 2020 holiday season will be a bit different, in a variety of ways. The stress of the holiday season combined with the abundance of seasonal foods, including desserts and treats, creates understandable challenges for eating in a way that honors our health and well-being. There are so many distractions—external and internal—that pull us away from …

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Overcoming the Wanting Mind

By Lynn Rossy, PhD One of the most common statements I hear at the beginning of my mindful eating classes is, “I can’t stop eating because it tastes so good even when I’m full.” My question is “Are you listening to your belly or to your mind?” After a short pause, I hear “To my mind!” People get it. They can immediately recognize that we get different messages from our bellies (which register the amount of food we put in it) than we do from our minds (which is almost constantly seeking pleasure). Our bellies don’t want to have too …

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