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Week 1The Strength to Realize Where You are Starting
and The Courage to Start Again
week 4:
Harnessing the Power of Mindfulness and Awareness
Mindfulness may feel elusive but it simply means paying attention to the present and accepting what is
without judgement. This week you will learn how to be fully present and engaged during the meal experience
and how complete presence not only will cultivate a better relationship to food, it also influences metabolic
function and nutrient absorption.
This week’s audio file will review these lessons:
• LESSON 11: What is Mindfulness? The power of the pause
• LESSON 12: Discovering the Moment Energy Floods Your Body
• LESSON 13: Meal Time Meditation
• LESSON 14: Navigating Portion Control
• LESSON 15: Tap into your Enteric Nervous System by Learning to Breathe into Your Belly
Harnessing the Power of Mindfulness and Awareness
What is Mindfulness?
Mindfulness Defined:
“Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.”
PAYING ATTENTION!
Pause and feel appreciation before eating
Breathe between bites
Chew their food well before swallowing
Savor every bite and truly enjoy the act of eating.
Look up from their plate and enjoy dinner conversation
Put down their utensils occasionally and check in with themselves
Check-in with themselves periodically while eating to decide if they have eaten enough
Pay attention to that moment where they feel their energy pick up and stop eating
Conscious, Mindful Eaters behaviors Unconscious Eaters behaviors
Shovel, gobble, inhale food or rush through the meal experience
Negative self talk: guilt trip, shaming, blaming, hating yourself for whatever you are eating
Competing: Eating as much or as little as the person next to you
Struggle not to eat anything
Feel self-conscious about eating
Eat to please someone else
Tell yourself you do or don’t deserve to eat
Forget to breathe or taste the food
Bonus: The Learning Spectrum
Unaware Aware Master Concept
Integration into your Nourishment
Blueprint
The Science: Mindfulness and Your Relationship To Food
Cephalic Phase Digestive Response
Taste
Aroma
Satisfaction
Visual stimulation
MindfulnessUnconsciousness
40% less metabolic efficiency
Less oxygen
Lowers metabolic rate
Decreased Blood flow
Fewer enzymes
Digestive upset, lower immunity, fatigue
FULL metabolic efficiency
MORE oxygen
HIGHER metabolic rate
INCREASED Blood flow
FULL RANGE of enzymes
Happier belly, satiety, stronger immune system, & ENERGY!
The Pause
SOMETHING HAPPENS (LIFE!!)
EXPERIENCE A THOUGHT OR FEELING
CHOOSE
PAUSE
A moment of awareness Take a break Stop Step back Breathe
REACT
Keep driving Act on your feeling Step on the gas No intention No direction
Daily Practice of the Pause
Set an alarm on your phone for once every hour just for a day. Each time the alarm goes off… PAUSE! Step back from what you are doing. Slow your breathing. Take 3 deep breaths. And check in with yourself.
Discovering the Moment Energy Floods the Body
“The opposite of hungry is not full. The opposite of hungry is not hungry.”
Science of Full or Stuffed Eating
More Oxygen and blood flow to digestion
Less oxygen and blood flow to rest of the body
Energy
Fatigue
Digestive upset
Negative thought gremlins
Uncomfortableness in own skin
Satisfied Eating: The Moment
Shoulders have relaxed
Body feels light in your seat (yes you need to be sitting in a chair at a table!!)
Soft surge of energy will be experienced
You feel filled up but not filled with food
You may even feel “hungry” still or like “I could have eaten more”
SIGNS:
Crossing over to full
Your body will start feeling heavy- even with one bite too many
Pants will tighten around the belly
SIGNS:
Meal Time Meditation
SCHEDULE IT
First things first—schedule it. Actually write down in your calendar when you are going to “take the time” to eat mindfully.
CREATE SPACE
Think about a time in the day where you could enjoy a quiet meal alone without any distractions. No reading, working, watching or driving. Just eating. And set your intention to eat to the point of energy.
CHECK IN WITH YOURSELF
Before eating, check in with yourself. What are you feeling? Are you feeling tense, stressed, overwhelmed, bored, frustrated, angry, sad or are you feeling joy, peace, gratitude, happiness, contentment, playfulness? Write it down.
APPRECIATE
Consider pausing before your meal to express gratitude and appreciation for the foods that you are about to receive. Consider their origins. The effort that went into growing, harvesting and preparing each ingredient. Consider the sacrifice. If you are eating animal protein, that animal gave it's life for you to nourish yourself. And if you are a religious, faithful or spiritual person, consider the power of prayer.
THINK BUT DON'T THINK
When practicing meal time mindfulness and awareness, you need to "clear the mechanism". Throughout your meal, your thoughts will inevitably wonder to your to do list, your kids' soccer practice, the toilets that need cleaned, your long over due pedicure, etc. With much grace for yourself, "clear the mechanism" and gently bring the thoughts back to your meal.
BE CURIOUS
Be curious and approach your meal with child-like wonder and amazement.
THE HOW
Choose healthy, nutrient-dense nourishing foods from phase 1 or 2 for these. Take a deeeeep breath. In fact, take 5 deep breaths. Let the smells fill you up. Consider the visual presentation. Notice the colors of each food. Any feelings
bubble up? Take small bites. Taste each bite. Savor each bite—the taste, the texture. Pause between bites and consider the taste and texture of the foods you are
experiencing. Set your utensils down throughout the pause. Describe the mouth-feel to yourself. Texture: is it creamy, crumbly, crunch,
greasy, gooey, moist, and/or mushy? Taste: Is it earthy, sweet, floral, salty, spicy, oak-y, citrus-y, grassy, herbal, mossy, tangy, smoky, and/or bitter?
Notice your body sensations. How do you feel as you are eating? Feeling stressed, sad, happy, hurt, afraid, confused, lonely, bored, and/or impatient?
Meal Time Meditation
STOP WHEN YOU ARE NO LONGER HUNGRYNotice.... I did not write, "Stop when you are full." I wrote stop when you are no longer hungry. Save the rest of your food for later. It takes time for the "full signals" to travel from your stomach to your brain.
PRACTICEPractice makes perfect, right? The goal for mindful eating is to practice this as often as you can so that it becomes automatic. With time, you will be able to practice mindfully eating even when eating at a restaurant and having conversations with friends.
SUGGESTIONS AND TIPS:
1. Choose a meal with lots of colorful produce and dynamic flavors. Lots to practice with!
2. Choose meals in phase 1 to start practicing this, then move on to phase 2 and then to phase 3 foods.
3. No multi-tasking!! No driving, working, etc.
4. Choose a place where you feel comfortable and have no interruptions. When practicing mindfulness in the beginning, don’t try this at lunch while chatting with a friend or at breakfast when your kids are interrupting you for the 5th
thing they need or the milk cup has spilled for the 3rd time!!
5. This doesn’t require as much time as you think. It simply requires you to stop multi-tasking and turning your complete attention to eating. So don’t let “I don’t have time” to be an excuse.
Navigating Portion Control
READ FOOD LABELSRecommended sizing is so much less than you probably think. So get out your measuring cups and dish up what a true serving looks like. For example: ½ cup cooked brown rice
USE REAL PLATES; SMALLER PLATESUse real plates and real utensils. Plastic containers are deceptive and you are more likely to shovel when eating on plastic plates and using plastic utensils. Use a smaller plate to help give you the sense of fullness and abundance.
USE WHITE PLATES AND BOWLSResearch suggests that when there is high contrast between the colors of food on your plate and the color of the plate, people eat less.
SERVE YOURSELFAlways serve yourself the right amount for you on to a plate or bowl rather than eating out of the container.
SKIP FAMILY STYLESometimes it’s best to control the environment. Until you have a good understanding of how much is right for you, skip family style eating where all of the food is sitting on the table. Not only will that help you serve yourself less but you won’t be tempted for seconds you don’t need.
At home On the go
DON’T GO STARVING!If you are hungry before heading out to eat, then eat a few fresh veggies before you go. That way the larger portions won’t be calling your name!
CHECK OUT THE APPETIZERSThis is one of my favorite ways to enjoy yummy foods at restaurants. Consider getting an appetizer and salad for your dinner. They are often much smaller portions and a smaller check!
SPLIT ENTRÉE WITH A FRIEND Restaurants are notorious for serving 2 or 3 portions in one dish. Split an entrée with a friend or family member so you aren’t tempted to eat more than is right for you.
PACKAGE UP HALF BEFORE YOU EATAsk the wait staff for a "to-go" box and wrap up half your meal as soon as it's brought to the table that way you can package half up for the next day.
GET RID OF THE BREAD BOWLS AND CHIPSA lot of restaurants will serve complimentary bread and chips. If this is too tempting, just ask to remove the baskets. If you are eating in a large group, allow everyone to be served 1 serving and then ask that it not be refilled.
Serving Sizes Cheat Sheet
VEGETABLES (1/2 cup raw or cooked = serving)
• You can have UNLIMITED non-starchy vegetables. • Starchy vegetables = ½ cup servings• ½ cup mashed sweet potatoes• ½ cup corn• ½ cup butternut or acorn squash
FRUITS (1/2 cup = serving)
Up to 3 servings a day 4 large strawberries 1 small banana or orange ½ large banana, orange or grapefruit 16 grapes 1 large plum 1 small peach
DAIRY (1 cup or 1.5 ounces) 1 cup = serving size (milk, yogurt, etc.) Cheese = 1 ½ ounces (size of pointer finger)
Grains (1/2 cup cooked = serving) Phase 1- none; Phase 2- ½ cup; Phase 3-
1 slice of bread ½ cup of homemade granola ½ cup pasta
MEAT, FISH, NUTS 3 oz meat = deck of cards or palm of your hand I’m not too concerned with you overindulging on meat Fish = 3 ounces 2 Tb peanut butter 2 tb hummus ¼ cup nuts
FATS AND OILS 1 TB butter 1 TB salad dressing 1 TB oils (coconut or olive oil)
Tap into your Enteric Nervous System by Learning to Breathe into Your Belly
Enteric Nervous System: Gut brain Central Nervous System: Head Brain
Breathing into Your Belly:
Research shows that breathing into the belly increases its oxygen uptake- activating ENS
Let the breath flow in and out naturally and generously- never holding or forcing.
Feel what a fully oxygenated gut feels like.
Then ask your gut what foods you need. Check out the questions on the right.
Let the answers bubble up without censorship.
Follow the direction of your gut.
DEEP DIVE QUESTIONS:
1. Which foods have made me feel great over the past few weeks?
2. Which foods have worked fine in the past but are not working for me?
3. What foods feel forbidden to me?
4. What foods can I not live without?
5. Which combination of foods upset my digestion?
6. Which foods do you know your body wants more of?
ASKING YOUR GUT WHAT FOODS YOU NEED:
1. Is this food good for me to eat right now?
2. What type of meal would be best for me at this time?
3. What amount of food is best in THIS moment?
Daily Practice
3 Minute Body Scan to Cultivate Mindfulness
Tuning in to the body allows us to notice where we need to make changes- it’s an opportunity to turn your awareness inward.
You will notice that your mind might wander… that’s completely normal!! Return your attention to you breath, how it feels, etc. WITHOUT judging yourself or giving yourself a hard time. Show yourself grace. YOU ARE PRACTICING A NEW SKILL SET!!
The body scan can be performed while lying down, sitting or in whatever posture feels most comfortable to you.
The BONUS audio will walk you through the scan. It ONLY takes 3 minutes so you can do this several times a week to several times a day.
Action Steps
Continue journaling in your Daily Food Journal.
Note any patterns that emerge as you eliminate, reset your metabolic rate and elevate the quality of the foods you eat.
Deep Dives Questions- Food Journal Review
Meal time mediation- practice at least once a day, each day this week!!
Try Daily Practice- 3 Minute Body Scan to Cultivate Mindfulness
And try a few new recipes!! I’ve included them for you!!
ACTION STEPS- WEEK 4
All phases
BONUS: Recipes
Almond Flour Pancakes (
Ingredients• 1 cup almond flour• ½ tsp baking soda• 1 pinch salt• 2 eggs• 1 TB honey• 1 Tb melted butter or coconut oil• 2 tsp vanilla extract• ¼ cup milk
Directions• Preheat pan or griddle to low,
medium heat• Combine dry ingredients in bowl.• Combine wet ingredients in separate
bowl. • Whisk wet ingredients into dry
ingredients. • Drop batter by spoonful (size you
would like). • Cook until golden brown. (3-4
minutes)• Flip and cook for an additional 2 to 3
minutes.• Repeat with remaining batter.
Serving Idea:
This recipe makes 4 good size pancakes. They are filling though! Serve with fruit and sausage.
Phase 1- no maple syrup and no honey in batter- top with peanut butter!!Phase 2 & 3- a drizzle of maple syrup
Coconut Flour Pancakes
Ingredients• 3 eggs• 3 TB melted butter or coconut oil• 3 TB milk• 1 TB honey• ½ tsp salt• 3 TB coconut flour• ½ tsp baking powder
Directions• Preheat pan or griddle to low,
medium heat.• Combine wet ingredients in bowl. • Whisk dry ingredients into wet
ingredients.• Drop batter by spoonful (size you
would like). • Cook until golden brown. (3-4
minutes)• Flip and cook for an additional 2 to 3
minutes.• Repeat with remaining batter.
Serving Idea:
This recipe makes 6 good size pancakes. Serve with fruit and sausage.
Meal Prep Idea:Make a double batch on the weekend. Let pancakes cool completely. Store in large ziplockbag in freezer. Warm in microwave for 30 seconds or pop in toaster for a quick mid-week breakfast!
All phases
BONUS: Recipes
Breakfast: Overnight Steel Cut Oats
Ingredients
• 4 cups milk • 1 cup steel cut oats• Pinch salt• Dash of cinnamon (to taste)• ½ cup slivered almonds
DirectionsPlace milk, oats and salt into medium saucepan. Bring to a boil, uncovered, over medium heat, stirring occasionally. Reduce the heat to low and cook for 2 minutes. Turn off the heat and cover. When cool, place in refrigerator over night.
In the morning, serve as a cold cereal or reheats oats over medium heat until warmed through. Top with the slivered almonds.
Topping options: Slivered Almonds or walnutsDrizzle of honeyFresh berriesShredded unsweetened coconutOrange zestSpices
Serve with:
Hard boiled egg and fresh fruit
Chicken Stir Fry
Ingredients
• 1 Tb avocado oil or coconut oil• 6 boneless chicken thighs cut into
bite sized pieces • 1 head of broccoli• 4 ounces mushrooms • 2 medium carrots• 2 cups shredded cabbage• 8 ounces snow peas
Stir Fry sauce• 1 inch fresh ginger, peeled• 1 clove garlic• 2 Tb soy sauce• 2 Tb water• 1 TB avocado oil or coconut oil
Directions• Heat oil in large skillet over medium
heat. • Add chicken and brown- about 5
minutes• Add Stir Fry sauce and mushrooms• Sauté until chicken is cooked
through- 5-7 minutes. • Add the rest of your veggies. • Cook until veggies are bright and
tender but still “al dente”.
Phase 1 Serving:Serve hot over big handfuls of fresh spinach. The heat of the stirfry will wilt the spinach.
Phase 2 or 3 Serving:Double the Stir Fry sauce. Add 2 cups cooked brown rice and extra stir fry sauce when the veggies are almost finished.
Serving Ideas: Replace the chicken with beef, shrimp or tofu.
Leftovers: Serve in lettuce wraps for a yummy lunch!
Phase 2 and 3 Variations compatible with all phases
BONUS: Recipes
Source: http://acleanbake.com/chicken-tortilla-soup/
Dinner Shepherd’s Pie with Cauliflower Topping(
Ingredients• 1 head cauliflower, chopped into florets• 2 tablespoons fat (lard, butter, tallow, ghee,
coconut oil, etc)• 1 can cannellini beans• 1 small onion, diced• 2 celery ribs, diced• 2 carrots, diced• 8 ounces mushrooms• 2 cloves garlic, minced• 1 1/2 pounds ground beef or lamb• 1/2 cup beef broth• 6 ounces canned tomato paste• 2 tablespoons chopped parsley• salt and pepper to taste• 2 tablespoons butter• 1 cup shredded sharp-cheddar cheese
Directions• Preheat the oven to 375 degrees. Grease a 2-3 quart
casserole dish and set aside.• In a large pot, steam or boil cauliflower until tender.• Heat 2 tablespoons of fat in a large skillet or saucepan over
medium high heat. Add the onion, celery, carrots and garlic and cook until beginning to soften, around 5 minutes.
• Add the ground meat to the pan and cook until browned. Add beef broth as necessary to keep the mixture wet. Add tomato paste (if using), parsley and season with salt and pepper. Let simmer while you prepare the cauliflower/white bean topping.
• To make the topping, drain the cooked cauliflower. Combine cauliflower and cannellini beans in bowl. Mash or puree until smooth. Add 2 tablespoons of butter and season with salt and pepper. If it’s too think, drizzle a little half and half or milk.
• To assemble, spread the meat mixture on the bottom of the dish. Top with the cauliflower/bean mixture and smooth with a spoon. Cover with shredded cheese.
• Bake for 30 minutes or until the top is brown and bubbly. Serve warm.Source: ADAPTATION!
http://www.ovenloveblog.com/shepherds-pie-with-cauliflower-topping-gaps-paleo-grain-free-dairy-free-option/
All phases
Serving Ideas: Serve with a big, fresh salad to cut the richness of this yummy supper.
BONUS: Recipes
Quinoa Tabbouleh and Kafta Meatballs
Kafta MeatballsIngredients1 lb lamb1 lb ground beef½ tsp salt1 tsp cumin1 TB each fresh mint, parsley and cilantro2 cloves garlic¼ quarter onion finely chopped
DirectionsPreheat oven to 375 degrees.Combine all ingredients.Form into long, rectangular meatballs.Cover sheet pan with aluminum foil. (easy clean up!!)Add meatballs to sheet pan.Cook for 30 minutes until golden brown.
Quinoa Tabbouleh Ingredients• 1 ½ cups cooked quinoa, cooled• 1 cup flat leaf, Italian parsley• ¼ cup fresh mint• 1/8 cup chives, chopped• 9 ounces cherry tomatoes• 1 tsp lemon zest• 1 tb lemon juice • 1 tb olive oil• 2-3 tb feta cheese
Directions• Combine quinoa, parsley, mint, chives tomatoes and lemon
zest. • In a separate bowl, mix lemon juice, oil, salt and pepper. • Pour over salad and toss to combine. Top with crumbled feta.
• Serve with: Serve meatballs with and tabbouleh with this yummy mixture, Plain yogurt and finely chopped cucumbers.