Friday, August 28, 2015

7 Ways to Practice Mindful Eating

By Penni Jones
Better Living Staff Writer 

A recent study published in the Journal of Health Psychology reveals that people who eat ‘on the go’ may increase their food intake later in the day which could lead to weight gain and obesity. The study, conducted by researchers from the University of Surrey, also showed that eating while walking around triggered more overeating compared to eating during to other forms of distraction like TV or talking with a friend. 
The bad news is that most of us pretty busy, and finding time to sit down for a meal isn’t always practical. The good news is that there are ways practice mindful eating, even when you’re short on time.

1.   Start small. Set a realistic goal for mindful eating. Start with one meal a day so you don’t put too much pressure on yourself.

2.   Don’t multitask. Try to focus only on eating. The emails and phone calls will still be there when you’re finished.

3.   Eat at the table. One way to minimize mindless munching is to get into the habit of only eating when you are sitting at the table and giving your food your full attention.

4.   Use cutlery. It’s easier to enjoy smaller portions when you use a knife and fork. Put your cutlery down between bites so you slow down.

5.   Use a plate. This one might seem silly, but I bet you can remember a time recently you ate something straight from its package. Putting food on a plate forces you to acknowledge what and how much you are eating.

6.   Chew everything 25 times (at least). You want your food to have a texture like applesauce by the time you swallow. Appreciate each bite and your digestive system will thank you.

7.   Prepare your own meals from fresh ingredients. The cooking process can be as enjoyable as eating if you let it. And you’ll have the peace of mind that comes from knowing what is in your food.

For more ideas on mindful eating and living your best life, contact Better Living at (734) 747-0123.
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Thursday, August 20, 2015

5 Simple Ways to Beat Stress

By
Penni Jones
Better Living Staff Writer 

As much as I love summer, I have to admit that this time of year gets pretty stressful. The kids are home all day for a couple more weeks, I’m trying to cram in all the things we planned to do but haven’t before school starts, plus we need to go back-to-school shopping and have I mentioned that I have work to do? 
I’m not alone in my end-of-summer-stress-out. Fortunately, stress can be reduced easily with a little effort. Here are 5 ways to tell your stress to take a hike:
Breathe deep: Taking a few deep breaths tricks your body into feeling relaxed, and increases your oxygen levels, helping you shed tension and stress. Deep breathing is something you can do anywhere at any time!
Have a snack: Hunger puts stress on the brain, so try a small, healthy snack like nuts or fruit to fill you up and help you de-stress. A healthy snack will also deter any inclinations to binge on junk food just because you’re stressed.
Go for a walk: Taking a walk can help lower stress hormones by increasing endorphins. Even a short walk of about 10 minutes can help you shed stress. If you can, walk in a park or the woods. Natural sunlight boosts your mood, and nature has been shown to help reduce stress and allow for calm reflection.
Take a break: Walk away from your phone and computer. Research has shown that continuous computer usage has been linked to depression, loss of sleep, and high levels of stress in women. Give yourself several breaks from your computer during the day, and try to turn it off at least an hour before you go to bed. Studies have also shown that cell phones increase stress as you feel pressured to answer every call and text.
Take it easy on yourself: Thinking positively can help calm you down and get you through each challenge. Instead letting negative self-talk take over, remind yourself that you can get through it by taking the task one step at a time.
For more ideas on tackling stress and living your best life, contact Better Living at (734) 747-0123.
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Thursday, August 13, 2015

5 Ways to Make the Most of Your Rest Days

By Penni Jones
Better Living Staff Writer

Your body needs stimulation every day, just like your brain. But proper recovery is just as important as activity. Recovery time allows your body to recover and your muscles to grow. But just because you’re not training doesn’t mean you should spend the day on the couch. Here are five rest day activities to keep your body moving while it recovers:
Yoga:   Restorative yoga helps ease muscle soreness and increases mobility.
Walking:  A walk outdoors can increase your feelings of well-being, burn calories, and help keep your legs from getting stiff. 
Swimming: A good swim engages the muscular and cardiovascular systems without adding pressure on your joints. 
Play a game: Indulge in a sport you enjoy, but try not to compete. Play for the fun of it and don’t push yourself.
Hiking: A great hike offers benefits similar to walking, but with the extra feel-good bonus of new scenery. 
For more ideas on exercise and recovery, please contact Better Living at (734) 747-0123. 

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