Healthy Food for Thought

There is no doubt about it –  the topic of healthy eating is a complex one. So how do we simplify it and where can we start? Perhaps one place to start if you are wanting to shift your eating habits is to take a more mindful approach to eating, and there are several components to consider…

• Mindful eating might begin with more planning around what your meals and snacks will be, so that you are prepared with the groceries and ingredients you need for healthier eating.
• Mindful eating can mean paying closer attention to how you feel (e.g. your energy level, your digestion, your brain clarity, etc.) after you eat. Have you noticed that when you are eating healthier, more nutritious foods, that you have a better day, because you feel better, you have more energy – maybe you even have more patience? That is not a coincidence, as the food that we eat is what powers us physically and mentally.
• Mindful eating can also be slowing down, being fully present and aware of what and how much we are eating, and truly savoring every bite.
• Mindful eating can include acknowledging an appreciation for the food you are eating, where it came from, and how it will nourish you.
• And last but not least, mindful eating can also be about intentionally giving yourself permission to indulge sometimes so that you are still able to enjoy the things that you love occasionally.

How does this topic of mindful eating resonate with you and how might taking a more mindful approach to eating impact you and your health?

Do the words “exercise” or “workout” have a negative connotation for you? Do you find it difficult to get motivated to exercise/workout, because what you believe to be a proper exercise/workout regimen seems overwhelming or not enjoyable? Do you tend to be hard on yourself if you’re not going to the gym, a studio class, etc. a certain number of days a week?

If so, perhaps a mindset shift that could come with using different terminology and setting a lower bar may give you a refreshed perspective. What would happen, for example, if you decided instead to simply incorporate more “movement” in your life? Or made an effort to “sit less”? Or worked on “getting stronger”? None of these actually requires you to schedule a 60-minute studio class or get yourself to the gym and you can give yourself credit for the small things you do each day that meet these criteria. The simplicity of them also provides you with flexibility to find what you enjoy doing within these guidelines.

Some examples that fit these guidelines:

• Parking your car at the back of a parking lot so that you get a longer walk in when you go to the grocery store
• Walking your dog
• Dancing to a great song that is playing on your favorite Pandora station
• Doing 10 minutes of yoga
• Playing with your kids or a pet
• Standing at your desk for part of your work day instead of sitting
• Taking a break from work to do 10 squats or push-ups

Along these lines, what ideas come to mind for you? All of these meet a goal of moving more, sitting less, and getting stronger, so don’t forget to give yourself credit for the small things you do every day.

Many of my clients have a long-term vision of themselves feeling healthy and active when they are in their later years. If you have a similar vision for yourself, then making sure you are moving more, sitting less, and building strength now can contribute to realizing that vision. How might you enjoy getting up to move and challenge your body today?

Stress is something that every human being deals with – there is no escaping it. So having some go-to strategies to help you feel more balance in your life can make a real difference. Have you ever noticed how a really good laugh or heartfelt smile can make you feel so much better when you are feeling stressed? What if you intentionally created scenarios where you smile and laugh more often as a stress management strategy? Some ideas might be to:

• Watch a favorite funny movie, TV show, or stand-up comedian
• Listen to a funny or light-hearted podcast
• Read a funny or light-hearted story
• Playing with your kids or a pet
• Chat with a good friend, reminiscing about fun times together
• Remember all of the details of a funny story or happy moment
• Look at pictures that bring back happy memories
• Listen to music that makes you smile (maybe even dance a little!)

After a really serious day at work, these strategies can be a healthy way to find balance, and if you share these with loved ones, it’s a great way to connect and foster a healthy relationship with them as well.

How might finding more ways to foster more smiles and laughter impact your day and life?

“Sometimes your joy is the source of your smile, but sometimes your smile can be the source of your joy.” – Thich Nhat Hanh

For more information on the benefits of laughter, here’s a great article: Laughing Is Good for Your Mind and Your Body, Here’s What the Research Shows.

We’ve all heard the quote “The only constant in life is change” by Greek philosopher Heraclitus, and perhaps many of us are generally ok – and even encourage – change. But when we are faced with the types of unintentional changes forced upon us as a result of something like the COVID pandemic or a diagnosis of a serious health condition, it’s an entirely new level of change. There can be a feeling of loss and grief, as there is a way of life that you are leaving behind. And the path forward may be filled with uncertainty. Finding contentment with a new identity or way of life is a process that each of us navigates in our own way.

Your answers to these questions may help you as you navigate change:

• As you look back on the most challenging transitions you’ve faced in your life, what were the most important things that helped you get through them?
• What have you learned about yourself through the transitions in your life?
• Who do you want to be in this next chapter of your life?
• What new habits will be important to create as you transition?
• What are your strengths that will continue to serve you?
• What is fulfilling for you here and now?
• Who are the trusted people in your life that you can lean on for support through this change?
• What habits, thoughts, etc., no longer serve you in your new way of life?

Change is a journey that can be extremely difficult. As you listen to the wisdom that you have in your head and heart while answering the questions above, it is my hope that you feel some encouragement and inner strength that may help change your perception of that journey for the better.