How to Alkalize your Body?

7 Sep

How to Alkalize your Body

Studies have shown that if this acidic overload happens over a longer period of time, it can lead to various health conditions, including kidney stones, muscle degradation, reduced bone density, and even arthritis, diabetes, and cancer. All of these can be traced back in some way to an acidic inner terrain.

Alkaline vs. Acidic

A 2014 study, published in the European journal Diabetologia, involved tracking more than 66,000 women over the course of 14 years. Compared to women who ate an alkaline diet, participants who consumed high-acid diets showed a significant increase in developing type 2 diabetes over the course of the study, according to the results. An acid-forming diet with low vegetable intake is also linked to an increased risk of metabolic syndrome.

This is very damaging and impairs the body’s ability to repair or detoxify and will cause a person to be more susceptible to disease and illness. The most common signs of acidosis are:

Fatigue or chronic fatigue
Feeling tired, low energy
Brittle nails and hair
Low bone density, osteoporosis
Heavy breathing
Gaining weight or being underweight
Digestive issues
Arthritis, diabetes
Headaches, acne
Bad immune system
Infections, allergies, candida
Heart problems, cancer

But it’s not just the food we eat that can cause an acidic environment. Our body creates acid by using muscles, breathing, and digesting certain foods. Other factors can be stress, toxins, a polluted environment, tobacco, lack of sleep, or medications.

If you want to know whether you’re more on the alkaline or acidic side, you can easily test that at home. Simply get some test stripes at your health food store or online which you can use for either your saliva or urine to show you the results.

Literally billions of cells in your tissues rely on an alkaline environment to function properly, prevent cellular damage and fend off pathogenic microbes. So what happens when you eat an alkaline diet?

Benefits of an alkaline diet

Deeper more restful sleep
Reduction of candida overgrowth
Increased mental acuity or alertness
Enhanced memory and cognition
Easier weight loss
Increased energy
Better bone health
Reduced muscle wasting
Proper cell functioning
Healthy tissues
Mitigation of chronic diseases
Improved cardiovascular health

This doesn’t mean that all we should eat are alkalizing foods. It’s very commonly advised to opt for a balance of 80% alkaline-forming food and 20% acidic-forming food. You can take a look below and choose from the lists – just remember to keep acid-forming foods to a minimum.

Alkalizing foods to eat abundantly

All Vegetables, especially when Green and Raw

All Fruits like Melon, Apple, Berries, Grapes, Lemon. Some are slightly acidic, like Blueberries, Cranberries, and Plums.

Leafy Greens like Spinach or Lettuce, Cruciferous Vegetables like Broccoli, Kale
Pumpkin, Potatoes, Sweet Potatoes, Beets
Mushrooms, Sprouts, Legumes

Nuts & Seeds like Coconut, Almonds, Chia, Sesame

Onions, Garlic, Leek and Herbs/Spices like Parsley, Ginger

Wheat and Barley Grass, Algae like Spirulina and Chlorella

Grains like Amaranth, Millet & Quinoa
Fresh Beans, Green Peas, Lima Beans, Soy

Acidic foods to cut out

Meat, fish, shellfish

Milk, eggs, butter, cheese

Coffee, soda, alcohol

Processed and refined food
Sugar, artificial sweeteners, refined grains
Tobacco, preservatives
MSG, canned food

How to start eating alkaline today

In order to make this approach to eating a balanced diet more actionable and easier for you, we’ve come up with some general guidelines that are helpful if you want to eat a more alkaline diet:

1. Drink a lot of water to flush your system and support natural detoxification. Extra points if you add lemon to it – remember that acid tasting food doesn’t automatically mean it’s also acid forming! After waking up, drink a huge glass of water. For more alkaline effects, add some apple cider vinegar to it.

2. Combine alkaline foods in a meal with foods that are acidic to create a good balance and focus on foods that are high in potassium like lemons or bananas.

3. Choose fresh, organic, GMO-free food whenever possible. Also, look out for minerals to help your body neutralize acid wastes (organic foods have a higher nutritional content).

4. Stay as close to the natural state of a food as possible, meaning eat it raw or steamed as opposed to frying it.

5. Make salads a staple in your meal plan. Leafy greens are the most alkaline foods and also rich in vital micronutrients. Use spinach or kale for best results, the darker the better.

6. Foods like whole grains or some legumes are not alkaline forming, but also offer nutritional benefits and are a part of a healthy diet – so you should eat them along with your alkaline foods. These are grains like oats, millet, spelt, or buckwheat as well as beans and lentils.

7. Replace animal foods with vegetable sources of protein, such as tofu, beans, or broccoli. These are a lot more alkaline-forming.

8. Incorporate more fruits and veggies into your diet by snacking on them, making fresh smoothies or green juices.

9. Try to eat some carrots, cauliflower, broccoli, eggplant, cucumber, potatoes, or celery every day. Soak and sprout your nuts and grains for more alkalinity.

Other ways to alkalize your body

Eat slowly and chew every bite around 30-40 times. Be careful not to overeat and overload your system.

Make meditation a habit & do some deep breathing exercises to reduce stress.

Throw away your chemical-filled shampoos, cleaning products, or air fresheners. Try to find and use natural products instead with only minimal ingredients.

Go for a walk or work out, since it helps to move acidic waste products in order for your body to better eliminate them. Extra points for getting some sunshine.

Baking soda can also help neutralize the acid and help the body to maintain pH balance in the urine and bloodstream. It is also very useful for relieving heartburn or acid indigestion.

The Six pack secret!!!

29 Aug

Many a times, i have been countered with this question.,How do i get a six pack?? Yes its a sign of a healthy , super fit body.,with our without musculoskeletal injuries, a price you sometimes pay for pushing the limits.

Once one of my celebrity client said.,the 6 pack fad is so rampant that all the film stars want one.,even a cart puller or a farmer in the village or fisherman has one!! The truth is it looks great on some and not so great on few.,the reason you lose fat all over the body and not selectively over abdomen ( There is no spot reduction ). Every man and sometimes women (wash board abs) want it., why my 7 year old nephew was trying to show me one recently.

How do we achieve it?? For me its your lifestyle.,i have seen young tennis / cricket players have six pack without hitting the gym or doing any form of specific drills..its their lifestyle (sport) that gives them.

Well then what about you and me?? Yes of course its possible.,its all about how badly??

In my experience you need to have 3-5% body fat only to have a 6 pack for men. If you are someone looking at a six pack thats what you need to aim at. Give yourself time and work towards it.

Exercise:

You need to burn fat.,moderate intense cardiovascular exercise.,( cycling/swimming/jogging/walking) interspersed with high intensity bouts (cross fit / functional training / boot camp) amounting to not less than 700 calories a day.

Add to that your core training and good strength training (as you may lose your muscle in the process if you don’t train them). The predominant focus should be on cardio vascular activity.

Nutrition / Diet :

Diet plays a major role.,its not about how much you eat.,its about what you eat. what does a farmer get to eat / drink?? The ragi / rice kanji, the buttermilk, milk, vegetables, fish, eggs may be. Cutting of oil, sugar, anything that tastes sweet, be it even fruits.,and switching to millets/cereals, low calorie, low fat, low sugar natural foods is the key,

Plenty of fluids and spaced out mini meals, i recently learnt about eating every hours and handful amount of right kind of food and thats what your body needs. The bottom line you don’t need to starve.

Do not stock high calorie stuffs at home.,or your temptation foods.,that are high in sugar and fat. Do not eat when stressed or when you have nothing to do.,if you have to, snack on fresh vegetables and fruits.

Do not resort to supplements, fat burners or steroids.,may give you short term, quick results in a short time.,but are potentially harmful, most of them, if not all.

Life style:

Its not those two hours you spend in the gym.,its about the rest of 22 hours that matter..if you are a software guy, sitting in front of the computer for 10 hours a day.,its gonna be difficult. if you are a sportsmen, trainer, physio you have a much better opportunity to get one and maintain it.

Stay active is the key!!

Genetics:

If you are blessed with a good gene, with a good resting / basal metabolic rate you are lucky.

Now go get it guys, its simple.,all it takes is only a lot of determination!!

What are we missing!!!

25 Feb

The other day, when i was in Manipal, i was little reluctant to use the shower in the guest house and i used the bucket with mug, to bathe. To my surprise, i ended up doing 25 squats at least in the process!!There used to be days, where we used to sit on the floor cross legged and do the Indian squats.,which till recently our allopathy medicine discourages to do it..We need a foreigner to research and to tell us the Indian squat position is great for bowel movement .

Then we have this thoppukaranam., our teachers used to make us do as punishment if we come late to school..again we need a outsider to tell is its brain yoga.We used to run and play barefoot, when we were kids.,now the newly born baby has socks and mitts!! Thanks to western influence. Now the whole world says, walk / run barefoot!!

Well water pulley and rope, Carrying pots on the head and waist, pounding rice (ulakkai), the ammi kal (Hand Grinder stone), Chakki and kulavi & aatukal (stone grinder ), mortar and pestle have been traditionally great functional work., solagu or muram and pan grinder are great relaxing exercises, Now they are all near oblivion since everyone has moved towards electrical grinders. Incidentally my physio saranya, accounted how all these were greatly useful during the power cut in the flooding days in Chennai. I also see all of them taking place in fitness in the form of functional exercise in recent times.,which were part of our day today life till about 20 years back!!

Cycling / walking to school great cardio exercise.,we used to do doubles and triples on the cycle.,playing on the streets in the hot sun (talk about vitamin D). My 8 year old nephew was recently jumping on the stair case from 4-5 steps.,didn’t feel like stopping him.,as i recently read jumping and plyometrics are great for fascial fitness!!

Growing up, we were less protected.,allowed to fall and rise, get hurt.,today i feel children are too protected within the confines of the wall. The whole world is realizing what we as india has offered to the world.,yoga, varma, ayurveda…its time we realized what we have in store!!

Growing up, we were less protected.,allowed to fall and rise, get hurt.,today i feel children are too protected within the confines of the wall. The whole world is realizing what we as india has offered to the world.,yoga, varma, ayurveda…its time we realized what we have in store!!

It’s not just what you eat, it’s how you eat

23 Feb

Healthy eating is about more than the food on your plate it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.

  • Eat with others whenever possible. Eating with other people has social and emotional benefits particularly for children and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.
  • Take time to chew your food and enjoy mealtimes. Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of our food. Reconnect with the joy of eating.
  • Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.
  • Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jump start your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.
  • Avoid eating at night. Try to eat dinner earlier in the day and then fast for 14-16 hours until breakfast the next morning. Early studies suggest that this simple dietary adjustment eating only when you’re most active and giving your digestive system a long break each day may help to regulate weight. After-dinner snacks tend to be high in fat and calories so are best avoided, anyway.

How your refrigerator can help you with weight loss?

6 Feb

Healthy eating and staying fit has to start from your home don’t expect it only from the gym or the exercise. There are many changes you can make in your home that not only make living a lot easier for all family members, but will make your home an assistant in your weight loss endeavor. Right now we will focus on the kitchen. One of the first changes you should tackle is your refrigerator. Focus on what you put on the middle shelf. The middle shelf is the first place our eyes go when we open our fridge door. Let’s make sure you spot the food that will work for you and not against you. That’s where you should store single serving sized containers filled with cut fruits, veggies , boiled egg , boiled peanuts , boiled chana / rajma .

If you are into making your own 100 calories snack packs, the middle shelf is a good home for them also. Of course, this is going to leave you with some items that need storing elsewhere. If you or your family members just cannot stand the thought of giving up those sugary or high energy drinks, store them in the lower vegetable drawer. That way they are out of sight. It’s important to make as much room as you can for healthy, unprocessed food. Single serving containers sure make life easier for us. Keep at least 6 single serving sized containers of protein. Go even further, if you like, by using a color coded system. Green containers are for veggies, orange are for fruits, maybe yellow for low fat dairy. We even have the option to use those tiny containers for items like salad dressing, condiments and such.There’s no denying that those cute containers can make life easier. There are many more ideas for streamlining your home into your own weight lose assistant.

Don’t get overwhelmed by taking on too much at once. Make one change or modification at a time . We encourage you to make changes in your kitchen to make your life and dieting easier and more enjoyable. Go on, you can do it.

Exercise for the Health of It. Is TABATA TRAINING for you?

29 Jan

There are all kinds of exercise routines from which active people can choose, and the choice depends on what you want to accomplish. For example, some exercise routines are specifically designed to help you lose body fat by improving aerobic energy systems, and yet another may help you to gain muscle mass or power output by improving anaerobic systems. But for those of you who have no health problems or physical limitations that would limit exercise performance, and who want to improve both aerobic and anaerobic energy systems, the Tabata exercise routine may be for you.

Named after the Japanese researcher who published his findings in 1996[1], Tabata is a type of interval training comprised of a combination of high-intensity bouts of exercise and alternating rest periods. Its benefits were demonstrated by Tabata’s research team who compared the training results of two groups of individuals put on two different exercise regimens. One group was placed on a typical endurance exercise program that comprised of submaximal intensity cycling on a leg ergometer for 30 minutes per day, five days per week. The other group was placed on an intermittent high intensity exercise routine that comprised of eight sets of maximal intensity cycling for 20 seconds with 10 seconds rest, five days per week. Each group underwent pre- and post- VO2 max and anaerobic capacity tests. Results of the study indicated the endurance training group improved their aerobic capacity (e.g., VO2max) as expected, but not their anaerobic capacity, and the high-intensity training group demonstrated improvements in both aerobic capacity and anaerobic capacity.

The Tabata research protocol used a leg cycle ergometer, but you can use any form or mode of exercise in your Tabata routine. Simply use the Tabata protocol of 20 seconds maximal intensity exercise followed by 10 seconds of rest (totaling 240 seconds or four minutes) , repeating seven more times with no lapse between sets. Because timing is so important, you will need a stopwatch or a clock with a second-hand. The number of reps in each set is not stipulated, but be sure to do them in good form, slowing down if you start to get sloppy. Never sacrifice form for speed or number of reps.

Each four-minute cycle is called a Tabata, and beginners may want to start out with one Tabata per exercise session. For the more adventurous, highly trained, and athletically inclined, you may add Tabatas to your exercise routine. For example, a Tabata session may include one Tabata of leg cycling plus a Tabata of jumping jacks with no lapse between Tabatas. A Tabata circuit can be created by adding other modes of exercise.

Here is a sample Tabata circuit that could be used:


Exercise at maximal intensity 20 seconds Rest 10 seconds >>Repeat 7 times for a total of 8 sets >>Go directly to next exercise mode.

Exercise #2 Stair Climbing

Exercise at maximal intensity 20 seconds Rest 10 seconds >>Repeat 7 times for a total of 8 sets >> Go directly to next exercise mode.

Exercise #3 Jumping Jacks

Exercise at maximal intensity 20 seconds Rest 10 seconds >> Repeat 7 times for a total of 8 sets  >> Go directly to next exercise mode.

Exercise #4 Stationary Cycling

Exercise at maximal intensity 20 seconds Rest 10 seconds >> Repeat 7 times for a total of 8 sets >> Go directly to next exercise mode.

Exercise #5 Pull-ups

Exercise at maximal intensity 20 seconds Rest 10 seconds >> Repeat 7 times for a total of 8 sets >> Go directly to next exercise mode.

Exercise #6 Abdominal Crunches

Exercise at maximal intensity 20 seconds Rest 10 seconds >> Repeat 7 times for a total of 8 sets >> Go directly to next exercise mode.

Exercise #7 Rowing

Exercise at maximal intensity 20 seconds Rest 10 seconds >>Repeat 7 times for a total of 8 sets >> Go directly to next exercise mode.

Exercise #8 Push-ups

Exercise at maximal intensity 20 seconds Rest 10 seconds >> Repeat 7 times for a total of 8 sets >> Go directly to next exercise mode.

Benefits of Tabata: These short, intense workouts have not only been shown to improve aerobic and anaerobic conditioning, but also provide improved glucose metabolism and increased fat burning

 

CARDIAC YOGA

9 Jan

1. Yoga is very friendly to your heart whether its in great shape or its in need of help.

2. Yoga exercises hardly increases the Workload on the Heart especially once you are a bit more seasoned in combining breathing with your Poses or Suryanamaskars.

3. Yogic Suryanamaskars combines the benefit of Cardiac Strengthening with Cardio vascular Endurance.

4. Yoga is very calming on the nerves that connect the heart and the Brain as well the Blood vessels and the other Spinal nerves. Because of this with regular practice of Yoga the Blood

pressure is regulated.

5. Yogic forward bends ie the poses that brings the head close to foot are observed to act on the Para sympathetic nervous system and bring about Para symnpathetic dominance. This helps a

person to Stay calm even during adverse situations.

6. Yogic pranayama techniques can improve the blood oxygen levels as well as the Prana content in your blood.

7. Yoga works the heart at a comfortable rate as against other Aerobic activities hence it is suitable for even people with some Heart conditions.

8. The topsy turvy poses in Yoga upon holding for a specific duration, directly reduces the gravitational effects on the heart and hence it actually eases the Heart muscles.

9. Anahatha Chakra located on the Physical Heart upon blossoming transcends a Human mind to Godly qualities and opens up the conduit for Universal love.

10. Yoga is the best for your Heart! Sincerely practice it everyday.

THE SKINNY ON ABDOMINAL FAT

6 Jan

It is well known that body composition is a major component of fitness and that excess body fat is not healthy. However, the distribution of body fat, e.g., where fat is located, is also an important health factor. Overall excess body fat can give someone a “pear” shape –where fat is deposited on the hips and buttocks, or an “apple” shape—where fat is deposited around the middle of the body. Research has shown that these two shapes have very different health implications.

Clinically known as central obesity, this location of excess fat has been associated with the incidence of a wide variety of cardiovascular and metabolic diseases, in particular, hypertension, dyslipidemia, insulin insensitivity and diabetes, as well as the presence of knee pain and osteoarthritis and asthma. Most recently, central adiposity hasalso been linked with Alzheimer’s disease.

A percent body fat measurement will not distinguish between the two body shapes. It is more useful to determine the waist-to-hip ratio (WHR) which takes a person’s body structure into account (see WHR measurement protocol below). According the World Health Organization, abdominal obesity is defined as a WHR above 0.90 for males and above 0.85 for females.

Other ways of determining abdominal obesity includes:

  •  Absolute waist circumference (>102 cm in men and >88 cm in women)
  •  Index of Central Obesity
  •  Sagittal Abdominal Diameter

It is important to note here that a differential diagnosis includes distinguishing central obesity from ascites and intestinal bloating, either of which could influence the WHR measurement.

There are two types of central abdominal fat, visceral and subcutaneous. Subcutaneous fat is located underneath the skin and can easily be measured in millimeters by skinfold calipers. A common

abdominal measurement is a vertical skinfold taken just to the right of the umbilicus. Visceral fat, also known as organ fat, is located inside the peritoneal cavity, packed in between internal organs

within the torso. A skinfold measurement on the abdomen of a person with a pot belly would not take the visceral fat into consideration. But visceral fat can be seen with powerful imaging techniques

such as magneticresonance imagining (MRI). It is this type of fat that makes the abdomen protrude excessively and is jokingly known as a beer gut or pot belly.

Of the two types of centrally located fat, it is believed that intra-abdominal fat conveys the bigger health risk. Research has shown that

  • Surgical removal of visceral fat, but not subcutaneous fat, has been shown to extend the mean and maximum lifespan of rodents.
  • Visceral fat, unlike subcutaneous fat, is implicated in many aging-associated diseases, for example, abdominal fat is a major source of increased inflammatory Interleukin associated with aging.                as well as other inflammatory responses;
  • Higher volumes of visceral fat, regardless of overall weight, has been associated with smaller brain volumes and increased risk of dementia
  • There is a relationship between abdominal obesity and lung function.

Though there are medical treatments which have proven to be successful in reducing fat weight, a lifestyle change of increasing caloric expenditure through a permanent exercise routine and moderately reducing caloric intake is still necessary in order to maintain a target weight and percentage body mass when it is achieved. A combination of aerobic/cardio exercises and resistance training has been shown    to be more effective than either mode alone. Your trainer should be able to prescribe an exercise program that will help you reach your weight goals.

WHR Measurement Protocol: Proper placement of a stretch-resistant measuring tape is important: for the hips, place the tape at the widest portion of the buttocks (usually at mid-point of buttocks from the side view), and for the waist, place the tape at the narrowest point (from the front view). If the waist is not apparent, place the tape at the midpoint between the bottom of the rib cage and the top of the iliac crest. For both measurements, the individual should be standing with feet close together, arms at the side, body weight evenly distributed, and wearing little clothing. The person should be relaxed, and the measurements should be taken at the end of a normal expiration, with tape measure placement parallel to the floor.

Fascia, the new fitness focus.

2 Jan

Fascia is a systemic net of connective tissue an extra-cellular matrix (ECM), which includes everything in your body that isn’t cellular. It’s a web that wraps your muscle and attaches to the bone. Its also found in internal structures, the viscera etc.

Remodeling and Tensegrity

Just as your muscles remodel themselves in response to training, the fascia remodels itself in response to direct signaling from the cells ; injury; long-held mechanical forces; use patterns; gravity; and certain chemistry within your body

The idea of tensegrity (tension and integrity) and the phenomenon of remodeling are the basis for structural therapy, including yoga and the forms of soft tissue manual therapy, including foam rolling. Change the demand and the fascial system responds to that new demand.

How to Train the Fascia

1.      Specific training can enhance the fascial elasticity

What’s in: Plyometrics: Make use of elasticity of the muscle

Jump drills:  When you land on the ball of your foot, you decelerate and accelerate in such a way that you not only make use of but actually build elasticity into the tendons and entire fascial system.

Stretch – Shorten Fascia:  : Preparing for a movement by making a countermovement—for example, winding up before a pitch makes maximum use of the power of fascial elasticity to help make and smooth out the movement.

2: The fascial system responds better to variation than to a repetitive program.

The evidence suggests that the fascial system is better trained by a wide variety of vectors—in angle, tempo and load

What’s in

Whole-Body Movements. Engaging whole-body movements is the better way to train the fascial system. Every exercise is stimulating multiple nerves, involving multiple muscles and employing fascial tissues all around the site of effort, as well as “upstream” and “downstream” from it.

Proximal Initiation. It’s best to start movements with a dynamic pre-stretch (distal extension) but accompany this with a proximal initiation in the desired direction, letting the more distal parts of the body follow in sequence, like an elastic pendulum. Imagine Throwing.

Adaptive Movement. Complex movement requiring adaptation.

Variable loads build different aspects of the fascia. Sticking with near-limit loads will strengthen some ligaments but weaken others. Varying the load is the better way.

Varying the tempo of your training allows different fascial structures to build strength and elasticity.

3: Proprioception and kinesthesia are primarily fascial, not muscular.

What’s in:

Skin and Soft Tissue Stimulation Enhance Proprioception. Rubbing / foam rolling and moving the skin and surface tissues is important to enhance fascial proprioception.we have seen our ancient wrestlers and kabaddi players rubbing some sand and tapping the muscle before performance.

Feel the Fascial Tissues. Focusing on multiple joint/fascia stretch in a yoga pose can help prevent injury and make the perception of kinesthesia more accurate and fully informed, rather than focusing on an isolated muscle stretch.

Shift from ligaments to Joint-Receptor for stability. Given that the ligaments are often tensed by the muscles, the emphasis on joint receptors for joint position sense, co-ordination and balance with a more general attention to the whole area, from the skin on down to the joint.

A deeper understanding of the role of fascia in training changes your perspective, your work, your words and your effect. Fascia is not just a sling or a wrap. It has a life of its own!!

4. Stretch as a Whole

What’s in

Fascia is a wholistic structure, not starts from one joint and finishes in the next like the muscle. Stretching the biceps or quadriceps alone are not the way ahead.

Stretch your body as a whole, your posterior chain of muscles, anterior, lateral, spiral chain etc.,

Isolated muscle stretches are out and wholistic stretches like yoga, taichi, gymnastic (ballistic) stretches are in!!

 

Eat Mindfully…

28 Dec

Eat Mindfully

When you are mindful you are fully present, in-the-moment without judgment. When it comes to eating, mindfulness helps increase the volume of your body’s cues so you can hear loud and clear when you are hungry and full. Many social and environmental factors can stand in the way of being able to accurately decode your body’s feedback. Mindfulness helps you break free from routine eating habits by examining the thoughts ,  feelings and internal pressures that affect how and why you eat (or don’t eat).

Shift out of Routine Eating  :

What did you have for breakfast? Be honest. Many people eat the same thing day in and day out. Notice whether you are stuck in any kind of rut or routine.

Take Mindful Bites :

Did you ever eat an entire plate of food and not taste one single bite? Bring all of your senses to the dinner table. Breathe in the aroma of a dish . Notice the texture on your tongue. Truly taste your meal. Experience each bite from start to finish.

Attentive Eating:

Sure, you’re busy and have a lot “on your plate.” It’s hard to make eating a priority rather than an option or side task. If you get the urge for a snack while doing your homework or studying, stop and take a break so that you can give eating 100% of your attention. Try to avoid multitasking while you eat. When you eat, just eat.

 

Gauge your hunger :

How hungry am I on a scale of one to ten? Gauging your hunger level is a little like taking your temperature. Each time you eat, ask yourself, “Am I physically hungry?” Aim to eat until you are satisfied, leaving yourself neither stuffed nor starving.

Emotional eating  :

Just because you think, doesn’t mean you have to act on them or let them sway your emotions. Negative thoughts can trigger overeating or stop you from adequately feeding your hunger. Remember: A thought is just a thought, not a fact.

Mindful Eating Support :

Friends provide an enormous amount of support, but often it’s helpful to obtain assistance or a second opinion from a trained professional.