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Tag Archives: mindful eating

Four Steps to Weight Loss

Do you crave pizza when you are stressed? It's likely a learned behavior.

Do you crave pizza when you are stressed? It’s likely a learned behavior.

My holiday gift to you is support for your weight loss goals. Here are four steps to weight loss: Awareness, Rules, Structure, and Peacefulness.

Eating, and liking certain foods are learned behaviors.  As omnivores, we eat different foods based on our learning.  This means that our preferences for certain kinds of foods developed over time and become habits.  Some of us think we are “addicted” to different foods like sugar, or even fatty foods.  Research tells us that we may have preferences for sugary foods (and who doesn’t??) but these preferences are actually learned behaviors.  Since they are learned behaviors, we actually can end overeating in four steps.  

Healthy and Mindful Holiday Baking

The holiday season is a time to celebrate with family and friends. Unfortunately, for many it also

Use fresh fruit to "healthify" your holiday baked goods

Use fresh fruit to “healthify” your holiday baked goods

becomes a time for over-eating and weight gain. According to the National Institutes of Health, holiday eating can result in an extra pound or two every year, which can really add up over a lifetime. The holidays don’t have to be equated with weight gain if we focus on a healthy balance of food, activity, and fun to stay healthy through the holiday season.

Traditions that define most family celebrations include food, drink, and sweets. If keeping your waistline in check has become a goal, indulging your sweet tooth without drowning in calories is possible. By using seasonal and fresh ingredients, minimizing butter, reducing sugar, upgrading recipes with fiber-rich whole grain flour, and using nuts creatively for added crunch and healthy fat, you can cook like a pro and please even the most discriminating family member or guest.

Here are some tips for making favorite recipes healthier:

Watch Your Weight, Arizona!

A new report was released yesterday by the Centers for Disease Control and it ranks the State of Arizona as the 29th “fattest” because of the percentage of residents classified as overweight or obese.  You can see me discuss the findings on Channel 12 news.

Sustainable Living & Mindful Eating

Cover photoHow do you want to spend the rest of your life?  Whether its traveling, spending time with your loved ones, living out your passions, or even climbing Mt. Everest, what you eat and how you eat can help you get there.  It also can help the planet, too!  

What purpose does your disordered eating serve?

Have you ever considered what purpose your eating pattern serves?  Any type of disordered eating pattern, whether it is restricting food intake (a “diet”),

meditation calms the mind

Sit ten minutes a day and find some headspace

counting calories obsessively, counting fat grams, avoiding entire categories of food (dreaded “gluten”,  “carbs”, or “sugar” are three examples), overeating past the point of satisfaction, throwing up, compensatory behaviors like laxatives or exercising to extreme – all of these patterns are your relationship to food.  And your relationship, like any other relationship, serves a purpose in your life.

What would you be doing with your life if you weren’t spending all of your time counting calories?  Hating yourself?  Wishing you were something – anything other than you think you are?  How much time are you spending each day with thoughts about food, feeding, body size & weight?  Most importantly, what would you be thinking and feeling if your mind wasn’t occupied with thoughts about food and your body?