Imagine sitting down at your team meeting conference table at 8:30 am. You smell a lovely free buffet-style breakfast and can’t wait to dig in. Now you are told to get your breakfast plate together and sit back down but don’t start eating yet. This is how my (Lucy’s) first experience with mindful eating began. It was an interactive demonstration that our former director graciously coordinated for the Nutrition team.
Meanwhile, I’m sitting in front of my hot oatmeal thinking “okay lady, my oats are getting cold…” We were told to close our eyes and assess how hungry we feel on a scale of 1-10… and the oats got colder. Then, we were instructed to look at the food and smell it. Decide what we liked about the food on our plate (or bowl in my case). Now I’m thinking “I don’t care! I just want to eat.” Finally, she gave us permission to eat our first bite. Only one bite then set the utensil down to notice the taste, texture, temperature, etc.
All the while, we were sitting in the dark and not allowed to speak to our neighbors or have any distractions. We continued at this glacier pace of eating for the next 15 minutes – in dark silence. After about 7 minutes I got on my iPhone under the table and posted on Facebook that clearly, mindful eating was a new form of torture that I would not recommend.
For a bit of background, up to this point in my life, most of my meals were eaten while on the way to school or work, sitting at my desk, in front of the TV, or while socializing with my friends or family. So the idea of getting quiet and tuning into my hunger was completely foreign to me!
Fast forward several years, many books, and self-exploration later, I’ve come a long way. Since then, I have adopted my own mindful eating habits that are much less involved than the demonstration and can be done more easily in everyday life.
What is Mindful Eating?
It’s more than just slowing down. Eating mindfully is about awareness and intention. It calls for deliberate engagement on our part. It is making thoughtful decisions on what we gather, shop for, and select. The absence of mindful eating is eating with distraction, on autopilot, or letting your environment be the sole influence for your food choices. When we learn how to be mindful eaters, it allows us to make meaningful, clear choices about the food we’re eating and why.
What are the Core Principles of Mindful Eating?
Mindful eating can be a challenging topic for a lot of people, mainly because they are unsure of exactly what mindful eating means. The core principles of mindful eating are simple:
Bring awareness to nourishing properties of food through the process of food preparation and consumption
Select enjoyable and nutritious foods
Acknowledge food preferences non-judgmentally and give permission to enjoy fun foods
Recognize and honor physical hunger and satiety cues
Use wisdom to guide eating decisions
Mindless Eating
You can’t talk about mindful eating without discussing mindLESS eating. Mindless eating involves looking at environmental cues and triggers around eating and recognizing that you are often eating on autopilot. Without awareness and intention, your choices can easily be influenced by the outside world. This happens a lot when you are…
eating on the run (in the car)
eating while distracted (TV, phone, computer)
eating from large plates and/or buffet style
alcohol consumption and eating
Mindful eating involves making adjustments to avoid these triggers that may compel us to eat an unbalanced diet, eat too much, or both.
How do you practice mindful eating?
Here are Well Balanced Nutrition’s favorite tips for overcoming mindless eating using tools and adjustments you can make in your daily life.
Sit and savor your food – try not to eat standing up or at the counter. Make a true effort to sit at the table while eating.
Eat off of a plate [not out of the bag] – this will help you recognize and enjoy the food you’re eating by seeing what food is truly in front of you.
Do your best to avoid electronics when eating – focus on your meal by putting away the cell phone or TV – at least for a few minutes.
Eat from smaller plates or start with smaller portions. You can always refill after a mindful check-in with yourself.
Stock your environment with Well Balanced choices that you’re excited to eat.
How to become a more mindful eater?
It takes time and practice. Let us guide you on that journey with individual sessions. We’ll share strategies, help you take action, and keep you moving forward. Book a clarity call to get started today.
What better way to spend the first day of October than enjoying these warm and cozy Pumpkin Spice Muffins?! They taste like Fall and there are so many reasons why you will love them! Let me count the ways…
One-Bowl Wonder
I love playing in the kitchen, but I don’t love the cleanup. I’ve had plenty of clients tell me the same thing. It can definitely be a drawback to getting in the kitchen at times. Choosing recipes that need minimal equipment is key. This recipe only requires one big bowl (actually, I like to use a large measuring cup instead of a bowl) and a couple measuring spoons. Clean up is a cinch, especially if you use cupcake liners.
Full of Fall Goodness
Pumpkin pie spice is all the rage this time year and it’s no wonder. The mixture of cinnamon, ginger, nutmeg, allspice, and cloves can bring about all the good feels of Fall. The pumpkin puree also makes these a delicious seasonal treat and it delivers a dose of nutritious goodness including fiber, vitamin K, vitamin C, potassium, copper, manganese, and riboflavin.
Balanced Nutrients
The nut butter and eggs in these muffins provide protein and fat while the pumpkin provides complex carbs. A mix of all the macronutrients makes for a well-balanced snack or treat. You can feel good about noshing on these with your morning coffee, with your lunch or in the afternoon.
Without further ado… I hope you enjoy this Autumn treat!
What better way to spend the first day of October than enjoying these warm and cozy Pumpkin Spice Muffins?! They taste like Fall and there are so many reasons why you will love them!
Course Breakfast, Snack
Cuisine American, baked goods
Keyword dairy free, gluten free, vegetarian
Prep Time 15 minutesminutes
Cook Time 10 minutesminutes
Resting Time 5 minutesminutes
Total Time 30 minutesminutes
Servings 6
Author Well Balanced Nutrition
Ingredients
coconut oil sprayor alternative
1cupalmond butteror alternative
2/3cuppumpkin puréenot pumpkin pie mix
2eggslarge
1tspvanilla extract
2Tbsmaple syrup
1/2tspbaking soda
1tspapple cider vinegar
2Tbschocolate chipsoptional
Instructions
Prep
Preheat oven to 350°F.
Grease mini muffin with coconut oil spray.
Make
Add all ingredients, except coconut oil spray, to a bowl and whisk until smooth and creamy.
Using a small ice cream scoop or two spoons, place batter in mini muffin tins 3/4 way full.
Bake for about 10 minutes until tops spring back when touched. (If using larger muffin tins, bake time will be longer.)
Remove from oven and let stand two minutes before removing from pan.
Notes
Opt for a natural nut butter. Check the ingredient list. The only ingredients for natural nut butter will be the nut itself and maybe salt. Oil separation is natural. When you first open the nut butter, stir very well. If you have peanut or nut allergies in your home, a seed butter like Sunbutter will work too.
Can you boost your health with coffee? Is it a guilty pleasure or a natural superfood? We thought we would shed some light on the science behind coffee.
If you are like me, coffee strikes an emotional cord – you love starting your day with a warm comforting cup of coffee. Is this a guilty pleasure or can your morning coffee be a part of a healthy, balanced diet? Good news! Coffee is a natural superfood. Today we are breaking down 5 ways coffee can boost your health. Plus, what to consider when making coffee part of your healthy lifestyle and fun ways to enjoy it.
Five ways coffee can boost your health:
Provides Antioxidants
Coffee beans are rich in antioxidants. These components protect you from damaging free radicals that can cause harm in the body. As you can see in the chart below, coffee delivers more antioxidants than certain fruits and vegetables!
Improves Athletic Performance
Athleteswho take in caffeine pre-exercise burned 15% more calories for three hours post-exercise than those who don’t. A little caffeine post-workout may have benefits too. Compared to consuming carbohydrates alone, a caffeine/carb combo was shown to increase muscle glycogen by 66% after intense exercise, allowing athletes to exercise harder and longer next time.
Diabetes Prevention
This 2014 study showed that participants who increased their coffee consumption by more than 1 cup per day over a 4 year period had an 11% lower risk of type 2 diabetes in the subsequent 4 years compared with those who made no changes in their coffee consumption. Participants who decreased their coffee intake by more than 1 cup per day had a 17% higher risk for type 2 diabetes.
Lowers Risk for Liver Disease
This meta-analysissuggests a 40% reduced risk of liver cancer in coffee drinkers. Research also suggests that coffee consumption is associated with a lower risk of other liver conditions as well.
Cancer Prevention
Coffee is valued for its high antioxidant value and phytochemicals, so it is no surprise that coffee has been linked to lower risk for certain types of cancers and may promote longevity. According to the American Institute for Cancer Research, “coffee drinkers may live longer than non-coffee drinkers, having lower risk of dying from many cancers – as well as other chronic diseases.” You can read more about the research on the AICR websitehere.
Lucy pouring water into a primitive drip coffee maker during our Costa Rica Wellness Adventure.
Most are pleased to hear that there is evidence that supports the theory that coffee is a health food. And, all of these benefits are great. However, there are some things to keep in mind when enjoying your coffee. When thinking about how coffee fits into your lifestyle, ask yourself the following questions:
So my indulgent latte is good for me? Well…
If we are being honest, it’s really easy to outweigh the benefits of coffee when you start adding a lot of creamer, sweeteners, and syrups. Added sugars and artificial sweeteners have negative health consequences. There are healthier ways to enjoy a cup of coffee. Try frothing your own milk at home or slowly weaning yourself away from the syrups and creamers.
Is regular or decaf coffee best? It’s Personal.
Some individuals may benefit more than others from the effects of different food and beverages. This holds true for caffeinated coffee. Genetic variations can affect how fast you metabolize caffeine. Those who are fast metabolizers may get the most benefit from drinking regular coffee and those who have impaired caffeine metabolism actually may have some risk associated with drinking caffeinated coffee. Similarly, certain genetic variations have been linked to caffeine consumption causing anxiety. If caffeine doesn’t sit well with you or gives you an edgy feeling, you may want to stick with decaf or give up coffee for a week to see if makes a difference for you.
Does quality matter? Absolutely.
When it comes down to it, quality really does matter. We love a good bargain, but if you go for the cheapest coffee grounds at the store or get your coffee from the gas station, those coffee beans may contain a higher ratio of bean defects (such as insect damage, over-fermentation, and oxidized beans) and higher levels of mold. Plus, the coffee could be stale and acidic. Many of the benefits of the coffee compounds will still be present, but so will toxins and chemicals that can create adverse health effects.
Ways to enjoy your coffee:
When we add artificial sweeteners, corn syrup, sugar on sugar, syrups, more sugar– they start to outweigh the benefits of coffee. If you want some sweetness to your coffee try adding a little stevia, monkfruit, or erythritol. Get creative and throw in some cinnamon or ginger. If you use creamer, make sure to check out the ingredient list. You may be surprised about what’s in it.
Think outside the coffee mug. Check out these fun ways to add it to your food.
Coffee isn’t just for drinking, try cooking with it! Use the grounds in anything from baked goods, smoothies, energy bites, or [combined with dried herbs] as a coating for steak or fish. Here is just one of the delicious coffee recipes from our meal plans for you to try – another favorite to search for in our database is the Salted Caramel Latte Smoothie 😋. {Sign up for a free trial of any plan to explore all coffee recipes}:
Drink it hot or pour yourself a nice glass of cold brew…
Because coffee acids are better extracted at high temperatures, cold brew can be up to 60% less acidic than hot brewed coffee. Great news if you worry about acid reflux. Plus, many people love the smoother, sweeter flavor of cold brew. Since fewer acids are extracted than from a typical heated brewing process, it doesn’t have the same bitter bite to it that can be off-putting for some. Here is a guide to brewing the perfect cup of coffee.
Now you can sit back, relax, sip, and experience the health benefits that coffee has to offer. Have any questions you want to ask us? Let’s grab a cup of coffee and chat – reachout today.
It is a warm Spring day in Durham, NC (or your hometown) and your friends, coworkers or honey has invited you to hang out at [fill in the blank], your favorite hip place to sit outside and enjoy a microbrew, glass of wine or signature cocktail. There is no shortage of opportunities to enjoy a “cold one” when the weather gets nice. It seems like it is what you DO this time of year. You may enjoy one after working up a sweat in a boot camp class or sip some wine after a refreshing yoga session.
As a wellness enthusiast, you may have wondered, can I drink alcohol and still be healthy?
If you are a client or follower of Well Balanced Nutrition, you know that we focus on holistic health and wellness that goes beyond simple nutrition. When we answer the question, is drinking alcohol healthy for me, we must look at it from all sides – or as many as possible. I wish that it was a simple answer – “yes, it’s nutritious” OR “no, steer clear.” It’s more complicated than that and it is very personal. Let’s dive into the research, look at things you should consider and how this can all be brought back to your personal wellness journey.
Research suggests moderate drinking is heart healthy.
In 2016 an international consensus statement came out stating that moderate amounts of drinking can benefit your heart by preventing the occurrence of disease and deaths caused by heart disease. That’s a pretty big deal considering heart disease is the leading cause of death for both men and women. Cheers to that, right!?
First, let’s stop and define what “moderate drinking” means. In order to potentially see this heart health benefit, a man must stop at 2 drinks per day and women must stop at one drink per day. Before you wine-lovers get too excited, this does not mean pour an entire bottle of wine into one wine glass. (Have you seen those hilarious memes!?)
But before we raise our glasses, a newer study says maybe we should drink even less to reduce our risk.
A newer study updated in 2018, suggests that a better guideline for current drinkers (both men and women) is to drink no more than 7 drinks per week. In their review of the evidence, researchers found the lowest risk of premature death was in those consuming this amount or less.
The heart health takeaway: One 12 ounce beer, 5 oz glass of wine or 1.5 oz shot per day can be protective against heart disease and keep us at low-risk.
While moderate alcohol consumption may benefit our hearts, other evidence suggests that, when it comes to cancer, there is no safe amount.
While heart disease is the number one killer, cancer is right there in second place. It appears that even light to moderate drinking can increase our risks of some cancers. This is true for esophageal, head and neck, and breast cancer.
Other important things to consider
There are many other things to consider when deciding if drinking alcohol can be part of a healthy diet and lifestyle. If you are a pregnant woman or planning to become pregnant, a recovering alcoholic, a person with liver disease, under the legal drinking age or taking one or more medications that interact with alcohol, drinking alcohol poses substantial risks and should be avoided.
The reason you choose to drink matters.
Have you ever thought, “I’m so stressed. I just need a beer (or glass of wine).” If this is a nightly ritual for you, perhaps it is time to think about other more nurturing ways to take care of yourself after a long day or stressful event. The trouble with continuously numbing your pain with a drink (or food) is that it leads to numbing all emotions – even the good ones that you don’t want to miss out on.
Alcohol and Weight loss
For a few reasons, alcohol could be sabotaging your efforts to eat well and lose weight. First, when you drink, your liver will prioritize metabolizing the alcohol and this will put a halt to any fat loss and may even increase fat storage. Also, alcohol increases your appetite and lowers inhibitions making it hard to say no to those pretzels, late night pizza or sweets. Lastly, alcoholic beverages can be high in calories. If you’re serious about losing weight, it’s best to put alcohol aside – or at the very least cut back and choose wisely. Below are calorie counts for alcohol, which vary.
Beer — 250 calories
Red or white wine — 120 calories
Daiquiri — 259 calories
Vodka and club soda — 64 calories
Champagne — 84 calories
Rum and Coke — 91 calories
Cosmopolitan — 230 calories
Bloody Mary — 140 calories
Sangria — 167 calories
Plain Martini — 69 calories
Margarita — 270 calories
Alcohol and Sleep
Drinking alcohol can interfere with a good night’s sleep. While it may make you drowsy initially, drinking alcohol will make your sleep less restorative, more likely to be interrupted and lower in quality, according to the National Sleep Foundation.
Alcohol and IBS
If you have a sensitive digestive tract, you may already know that alcohol is a gut irritant. It often causes flare ups for people with Irritable Bowel Syndrome. Everybody is a little different. Some might find that they can tolerate a gin and tonic or glass of dry wine, while beer may really trigger symptoms. Not overdoing it and listening to your body will help keep your gut happier.
I get by with a little help from my friends
If you are going to drink, drinking an alcoholic beverage as part of a healthy meal that you enjoy with good company, may quite possibly be the best way to do it. The benefits of drinking alcohol for heart health may not be much alone, but when you pair it with quality social time and/or nourishing food this combination seems to be a key for living a long healthy and happy life. In the pockets around the world with the highest life expectancy, people drink moderately and regularly. As the researchers who study these communities put it…
“The trick is to drink 1-2 glasses per day (preferably Sardinian Cannonau wine), with friends and/or with food. And no, you can’t save up all week and have 14 drinks on Saturday.” – Dan Buettner, Power 9®
Bringing it back to you and your personal wellness journey.
Now that you know what the research says about your risk, who should avoid alcohol and the many other things to consider, let’s bring the focus back to your individual story. It comes back to figuring out what is right for you. What is your personal and family health history? What are your goals? How does alcohol make you feel? What role does it play in your life? Does it help you live your best life or does it get in the way?
➡️ Let us know in the comments below ⬇️ what your biggest takeaways were from reading this or tell us how alcohol does or doesn’t fit into your healthy lifestyle. Want to improve your habits, but not sure how to get started? We can help. 🙂
Still curious about this topic? Check out these additional resources:
You know those pretty pictures you see on Instagram or Pinterest with someone’s meals prepared for the whole week? Maybe you think “wow, I should do that too.“
The Sunday meal prep phenomenon
Then after weeks of thinking about it, you buckle down one Sunday afternoon, spend 3 hours in the kitchen, and get the meals for the next 5-workdays chopped, prepped, cooked, and stored in individual containers. By Wednesday, you’re so over the brown rice, broccoli, and baked chicken that your favorite go-to takeout spots are looking better and better.
First of all, you’re not alone. This is completely normal. Our human brains thrive on a variety of nutrients; therefore, when we eat the same meal day-after-day, we get less pleasure each time we eat that dish. You may grin and bear it in an effort not to waste food (or the time you spent preparing the meals); however, consciously or subconsciously you may decide this meal prep thing just ain’t for you.
But I still want to eat at home more
Maybe eating the same meal(s) day-after-day did not pan out, but there are other options.
Last summer, I spoke with a client who decided to pull all of her favorite cookbooks out and prepare 3-4 new recipes each week. She came back a month later, feeling defeated, and expressed disappointment that she had only tried 2 new recipes total since our previous appointment. It turns out that she had a busy work schedule that included traveling at least two weeks out of the month and did not give her much downtime to try cooking new foods.
Together, we talked about options and solutions and I proposed she consider simplifying her food prep plans. All the recipes in cookbooks and Insta inspiration are great, but instead of thinking about preparing an entire meal we can start by incorporating food prep vs. meal prep.
What’s the difference between food prep and meal prep?
Whenever you think of a meal, I hope you picture the Well Balanced Nutrition plate, including half the plate filled with non-starchy vegetables (and/or fruits), happy protein, complex carbs, and a delicious fat to bring it all together.
I will admit, it can be overwhelming to think of incorporating all of the things, all the time. Each time you eat is an opportunity to practice becoming Well Balanced. Instead of preparing meals with every component of the plate, I recommend starting with food prep. This can include making 2-3 dishes that you can later mix-and-match to combine into a meal. For instance, you can prepare a few servings of chicken salad to eat with a simple mixed greens salad or sliced cucumber and whole grain crackers. There is almost always a batch of quinoa or rice in my fridge, which can easily turn into a power bowl or Brown Rice Salsa Salad.
Meal prep may look like this…
Food prep may look like this…
Food for thought
If you’ve been beating yourself up for not being a meal prep superstar this is a good chance to (1) be nice to yourself because we each need to figure out our own system. Next, (2) consider trying food prep instead of meal prep. Pick a few items you already feel confident preparing and try making those this week.
