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In last month’s Inspired Living newsletter I shared with you the topic of hunger and fullness and how you can use this concept to help manage your weight, without going on another restrictive diet. This month I am sharing some mindful eating apps and resources that can help you on your journey to break free from diets and learn how to enjoy food by using mindful eating techniques in your day to day life.
Do you have a favorite app or book not mentioned below? I would love to hear about it!
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Mindful Eating and Living Apps:
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In the Moment - $1.99 - Designed to help improve body awareness and mindfulness. This app is filled with light hearted reminders to guide you into making better food choices. Your interaction with the app will help identify triggers as well as healthy solutions on how to handle emotional eating stressors. The app will also help you be more aware of your reaction and response and reaction to stress and other situations that might trigger mindless eating.
Am I Hungry?® $2.99 - Developed by Michelle May, M.D., this app will guide you through the Am I Hungry? Mindful Eating Cycle. An excellent resource to get in tune with your hunger and fullness cues. This app helps empower you to listen to your body and stop living by diet rules and restrictions.
Headspace: Meditation Techniques for Mindfulness - Free for 10 day trial. The company calls itself the “Bite-sized, guided meditations designed to fit busy modern lives.” It encourages you to take 10 minutes a day for 10 days and track what you learn through your time meditating. This app is filled with 10 minute guided meditations to help introduce you to daily practice. Excellent app for anyone who has been thinking about incorporating meditation into their daily life, but unsure where or how to begin.
Mindfulness Daily - $1.99 - Great app for anyone struggling with anxiety, depression, or ability to focus. Start your day with a daily mindful lesson and practice before rushing off to check Facebook and answer e-mails. This is especially helpful for anyone new to mindful living, as the alerts will remind you to check in with yourself and assess how things are going. |
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| Recipe of the Month: Spiced Apple Green Tea |
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Ingredients:
- 2 apples, cored and cut in thin wedges
- 3 lemon slices
- 2 orange slices
- 4 cinnamon sticks, broken in half
- 2 cloves
- 1/2 teaspoon ground allspice
- 1/2 teaspoon ground ginger
- 8 cups water
- 2 green tea bags
Directions:
1. Put all ingredients, except tea bags, into a crock-pot and cook on high for a few hours.
2. Turn the heat to low.
3. Add the tea bags and allow to steep briefly.
4. Strain (carefully!) into a pitcher and serve hot.
Chef's Tips: Mix things up and use this combination with original tea, black tea, white tea, or even herbal teas. | |
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"When walking, walk. When eating, eat."
- Zen Proverb |
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| Mindful Living Hobbies Worth Starting |
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Yoga - Practicing yoga on a regular basis will help you slow down and get in tune with your body. Yoga is excellent to incorporate into your weekly or daily exercise routine to help practice mindful living.
Journaling - Often times you will hear from professionals like myself to start a food journal, and while I encourage clients to keep a food journal, I am not looking for a journal filled with numbers such as calories, grams of carbohydrates, fat, and protein. Instead, I suggest keeping a food/symptom journal to help transition away from diets and into more mindful eating and living. In your journal, record what you are eating, but more importantly keep a record of how foods and situations make you feel. This will help in the process of learning what foods work for you and your body and how to enjoy them!
Gardening - Get in tune with foods that nourish your body by planting your own vegetable, fruit, or herb garden (or all three!). The practice of planting, nurturing, and growing the food you eat is an incredible step to take towards living more mindfully. Check out this article on Gardening Basics: How to Get Started
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| ABOUT Allison Topilow |
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| Allison Topilow, MS, RD, CEDRD, CDN, is a private practice nutritionist in New York City and New Jersey. In her private practice, Eat and Be Well, Allison specializes in eating disorders, weight management, pre/postnatal nutrition, family nutrition, and general wellness. She also counsels individuals seeking guidance for cardiovascular health, vegetarian nutrition, sports nutrition, diabetes, meal planning and disease prevention. Allison emphasizes making realistic lifestyle changes and will focus on healthful eating patterns, physical activity and behavior modification. Using a non-diet approach, she will help you to eat mindfully and intuitively. Allison will work with you in a nonjudgmental environment to learn how to listen to your physical hunger and fullness and develop a more healthful relationship with food. |
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| Copyright © 2015 Customized Nutrition Newsletters, All rights reserved. |
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