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 There is a classic meditation
exercise that involves eating a single raisin. The objective is
to experience the raisin fully, first enjoying its texture with
your tongue, then gradually chewing it and realizing the full bouquet
and complexities of its flavor. Naturally, the goal isn't to eat
an entire meal like that, but the exercise teaches you to slow down
and really appreciate food and all the sensory properties it offers.
Try this exercise with your family and encourage them to take what
they learn to the table with them. Also, take a moment prior to
digging in to give thanks for the meal and the company at the table.
This mindful approach can be a more positive way to slow down your
family, rather than enforcing a militaristic "chew each bite 40
times" rule.
 I hate to eat. It has
become a chore. I feel it is this incredible waste of time. Is this
weird or what?
Food and nervous tension
are definitely linked in many ways. For one, if you don't eat regular
meals, your blood sugar drops and you get that edgy, impatient feeling
that makes you snap at people. My husband and I don't bicker much,
but when we do it is usually because we are both hungry. Trust me,
I can get mean when I am hungry! We always make up after a good
meal, though.
Also, caffeine can
increase your stress level by making you feel jittery and hyper.
Ironically, people who have stressful lives are usually the first
ones to skip meals and overdo caffeine! So, to maintain your cool
and your relationships make sure you don't go more than 4-5 hours
without eating, and take it easy on caffeinated teas, sodas and
coffees. It could also help to eat a carbohydrate-rich diet. Carbs
set off a brain chemical called serotonin, which has a calming
effect on the body.
Lately I've been
hearing that reducing sugar from the diet is more important than
lowering fat intake. Is sugar really bad for me?
A teaspoon of sugar in
your tea and a piece of chocolate here and there isn't going to kill
you, but a high sugar diet can definitely be a big problem. Sugar has lots of
calories, but no nutrients whatsoever. So eating lots of it can
leave you overweight and malnourished at the same time! I've had
clients who somehow managed to survive on Twizzlers and soft drinks.
But let me tell you, they felt a lot better once they started eating
real food again, foods that actually contain vitamins and minerals.
What a concept!
I recommend limiting your sugar intake to 10 teaspoons a day
(about 30 grams), which, by the way, is the amount of sugar in one
12-ounce can of soda! Keep in mind that I am talking about limiting
added sugars, not the sugars inherently found in nutritious foods
like fruit, milk and plain yogurt.
How can I reduce my
salt intake and still enjoy what I eat?
Try spicing up your
food using fresh flavorings, including herbs, peppers, garlic,
onions and lemon juice. Mrs. Dash makes some nice sodium-free
herb-and-spice mixtures that can really enhance your meal. Also, you
can try a salt substitute.
Remember, not all foods high in sodium taste salty. One cup of
tomato juice has about a third of the salt Try spicing up your food
using fresh flavorings, including herbs, peppers, garlic, onions and
lemon juice. Mrs. Dash makes some nice sodium-free herb-and-spice
mixtures that can really enhance your meal. Also, you can try a salt
substitute. Remember, not all foods high in sodium taste salty. One
cup of tomato juice has about a third of the salt
you should have each day. And many convenience foods are loaded with
salt. One serving of instant noodle soup can set you back almost
1200 milligrams. That's half your daily allotment. So read labels
carefully and try to keep your sodium intake to less than 2400
milligrams a day. you should have each day. And many convenience
foods are loaded with salt. One serving of instant noodle soup can
set you back almost 1200 milligrams. That's half your daily
allotment. So read labels carefully and try to keep your sodium
intake to less than 2400 milligrams a day.
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