Today - Hot off the Eating Coach presses...

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What can mindfulness do for you? Posted: 15 Feb 2012 02:25 AM PST Obviously, we've talked  a lot about mindfulness here -- paying attention to the action of what you are putting into your mouth, making choices about whether you actually want to eat whatever's on it's way in, becoming more fluent in recognizing the difference between reacting to a stimulus in your environment and acting on a bodily signal of physical hunger. I've mentioned how for most of my clients, mindful eating bleeds over into other aspects of their lives -- buying that new shirt because it is truly beautiful and not just reflexively because it's on sale, starting to pay closer attention to how exercise makes you feel as a way to increase your positive associations with that habit, etc. I just came across this brief write up on how mindfulness, as taught through the practice of yoga, can reduce the pain associated with fibromyalgia.  For those of you who don't know, fibromyalgia is a health condition that isn't well understood but shows itself as pain, muscle soreness, stiffness, fatigue and depression.  According to researchers, those in the study who participated in yoga 75 minutes two times per week for 8 weeks experienced a significant reduction in their stress hormone cortisol. Neat!  But why's that important here??  Because increased cortisol levels cause the body to gain weight! And, according to the researchers: “We saw their levels of mindfulness increase – they were better able to detach from their psychological experience of pain," Curtis says. Mindfulness is a form of active mental awareness rooted in Buddhist traditions; it is achieved by paying total attention to the present moment with a non-judgmental awareness of inner and outer experiences. “Yoga promotes this concept – that we are not our bodies, our experiences, or our pain. This is extremely useful in the management of pain," she says. “Moreover, our findings strongly suggest that psychological changes in turn affect our experience of physical pain." This study underscores the body/mind connection.  For centuries, Western medicine has treated one or the other but failed to fully appreciate the integrated nature of both. The same experiences written about by the researchers are experienced by those trying to lose weight -- the pain may be less physical and more emotional but it shows itself in many of the same ways: fatigue, depression, tension..... Just another reminder that the mindfulness you are practicing when you eat is an important skill for the more than just weight management.  It's a tool to live better -- and isn't that a worthwhile investment of your time?

Are your Valetine's Day treats calling your name? Posted: 14 Feb 2012 06:18 AM PST When talking about cravings, one tool is the redirect.  Instead of immediately giving into the craving (mouth hunger -- not physical hunger), if one can redirect one's actions many times, the craving goes away. As a fitness professional, I think a great way to redirect is, instead of walking to the vending machine at 3p,  head outside and take a quick walk around your building.  Not only does that offer the opportunity to change up your scenery, clear your head, and give you a distraction so you can take your mind off the craving, it give you an extra opportunity to add steps into your day to increase your heart health! But a new study suggests that if a person proactively walks for 15 minutes a day (BEFORE the cravings start), they may find themselves eating many fewer snack calories throughout the day! Fewer cravings means you won't have to use as much will-power (and we all know that's something that can be in short supply!) to keep your response to cravings under control! The study author says, "We often feel that these snacks give us an energy boost, or help us deal with the stress of our jobs, including boredom," Taylor said in a statement. "People often find it difficult to cut down on their daily treats but this study shows that by taking a short walk, they are able to regulate their intake by half." So, perhaps it's time to add another tool to your mindfulness toolbox!

Debbie...what a great post....thanks!!

I didn't have even one bite of any kind of Valentine's Day treat and I am so proud of me. I got candy from the guy I went out with. I gave it away !! I kept the flowers and all of course...LOL!!!

I am walking more and hope to increase that as the weather gets nicer. The weather changes are so drastic it sure is effecting my Fibro and Arthritis....UGH!!

Hope you had a great Valentine's Day too!!

Love and hugs....connie d

Connie, good for you giving away your Valentine's candy. Now pat yourself on the back! Whhooo!
I brought my candy into work and shared the calories! LOL
I hope this guy your dating turns out to be a winner like you! Hugs Debbie

Awwwww Debbie you are so sweet!!

Love you...hugs....connie d