Week 1 : Day 5 Mindful Eating

Congratulations on completing your first week of the 6-Week Mindfulness Challenge!

This week we focused on developing a Mindful Eating Practice. As a nurse on a busy medical-surgical floor everyday I care for patients with chronic and acute disease processes that could have been prevented with healthier food selections. Nutrition is such an important component in how our bodies feel, our ability to fight off disease, our healing process, hormone levels, and energy levels... just to name a few! Obesity ca affect nearly every system in the body. Bringing attention to the food that we eat, how we eat, when we eat, and tuning into our bodies emotional state, as well as our hunger cues, are so important in developing a Mindful Eating Practice. 

On Day 1 we started some journal prompts. Today, I would like you to revisit those entries, reflect on what we learned throughout the week and write down any thoughts or emotions that have come up for you. Personally, I was able to identify obstacles such as my work schedule. As a nurse I work three 12-hour shifts on the night team I work 7pm-7:30 am. By keeping a food journal I was able to identify that I was drinking more caffeine then I realized throughout my work shift. I was grapping an unhealthy snack and a soda at 3 in the morning when I would start to get tired. I brain stormed some solutions - I packed some healthier quick snacks (bags of celery, cucumbers, carrots with humus dip. I added extra pieces of fruit to my lunch box like banana's, oranges, and apples.) I also started to substitute my soda with some green tea. I tried very hard to be mindful of the food I was eating, I eat in the break room rather than at my work station which helped me to actually slow down and enjoy my food. In the weeks ahead I plan to try and meal prep for my work week to support this new journey to Mindful Eating. If you feel comfortable sharing with us, add a comment about something that was new for you this week, or what your thoughts were surrounding mindful eating habits. 

As we enter into Christmas weekend, I want you to soak up the joy of the season! Holiday parties are often some of the best of the year, the food is some of the most delicious. Allow  yourself to go out there, have a great time, savor the foods that you enjoy! Remember the tips we learned this week, its about balance! Slow down when your eating, mindfully engage your senses and savor each and every bite! It's possible to have a Merry and Healthy Christmas! 

A few tips to help guide your Holiday Weekend:

-Aim to start your day with the yoga routine from Day 3 of this week, movement will help bring back your center, reduce your stress levels and allow you to bring more awareness, and presence into your holiday weekend. At the end of the day you can perform the yoga practice again to aid in healthy digestion!

-Engage those senses! The smells of Christmas are amazing! Look at the picture above - the reds of the berries, the greens and deep blues. Be present and mindful. If you are bringing a dish to share perhaps try the stuffed mushroom recipe from Day 2! It's a big hit with my group, full of flavor and healthy! 

- Stay Hydrated. Dry air, alcohol, too much caffeine and a busy lifestyle all contribute to dehydration. Staying hydrated is optimal for the body to function fully, helps with digestion, reduces headaches, and improves our immune system. 

- Connect with others! Focus your time and energy on connecting with the people around you. Cultivating both old and new relationships can have a huge impact on our mental health and a strong family or community circle has the power to fill us with awe, gratitude, and joy. 

Looking forward to next week as I will introduce Mindful Practice #2 

Much love, 

Katie