mindful eating tip: SLOW DOWN

Our culture glorifies speed. We move at the speed of light. Work, commute, scroll, eat, sleep. We are constantly wound up and rarely take the time to check in with ourselves, making it difficult to eat mindfully. How often do you find yourself inhaling lunch at your desk while answering emails in-between meetings? It takes time for your stomach to send a signal to your brain that it’s had enough, so if you’re eating too quickly, it may be difficult for you to realize you’re full, let alone for your body to register that you’ve eaten!

If you’ve ever been to a European country, I’m sure you’ve noticed the vast difference in their pace, especially around mealtime. They focus on pleasure by enjoying long meals in the company of others. They don’t just rely on food to fill them up, but on the environment, the conversation and the scenery. They create an experience when they dine, making the meal itself so much more satisfying.

Those who eat quickly and mindlessly tend to feel unsatisfied after a meal, they may overeat and may experience digestive troubles. To remedy this, it’s extremely helpful to practice eating SLOWLY. Here are some tips and suggestions to help:

S L O W   D O W N

*Eat sitting down, not while hovering over the fridge or standing up at the counter.

*Eat in a relaxed state: when we are stressed or upset, our digestion is not working at its best. Take a deep breath before your meal and try your best to eat when you are calm.

*Make mealtime more enjoyable: pray before the meal, light candles at the table, use nice dinnerware, play relaxing music in the background and if dining with others, enjoy the conversation. Create an ambiance and an experience.

*Chew well and make it a point to put down your fork between bites. This will help with digestion and slow down your eating.

*Savor each bite: turn away from any distractions and focus solely on the meal in front of you. Even if you only have ten minutes to eat, aim to make it an enjoyable ten minutes.

Check-in: How can you slow down a bit more, specifically when it comes to eating? What are some ways you can make mealtime a more enjoyable experience?

Want to become a more mindful eater?
>>Click here to download Nourished for Life
>>Email me for a free 1:1 Virtual Coaching session (tina@nourishedwellness.com)

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Is granola healthy?

granola

Is granola healthy? This is a question I am often asked by my clients.

As with all foods, it’s important to consider the quality of ingredients, nutritional profile and the quantity you consume. While many products will make health claims, by reading the nutritional labels, you’ll find that there are many brands of granola that are high in sugar and contain some not-so-great ingredients. If you whip up a yogurt parfait by pairing a sugary granola with sweetened yogurt and fruit, you could be looking at hefty serving of sugar for breakfast! So how do you know if your granola is healthy?

granola

The first thing you want to do is read the list of ingredients. Do you recognize them? Can you pronounce them?

Next you’ll want to check the amount of sugar. As a general rule of thumb, I’d opt for under 7g of sugar for a 1/3 cup serving. Keep in mind that serving sizes will vary.

Since granola tends to be calorie-dense, I suggest making granola an accompaniment to your meal/snack rather than making it the star of the show, as would be the case with cereal. Add a little granola on your yogurt, on top of a smoothie or have a small handful for a quick snack.

There are SO many great natural brands that you should have no trouble at all finding one that you love! Two of my favorite brands of granola are Nature’s Path and Love Grown.

Be well,
Tina

Download my NOURISHED FOR LIFE healthy grocery shopping list! Click here.

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health coach picks: best protein bars

best protein bars

Best protein bars!

If you’re busy and always on-the-go, protein bars are a super convenient snack to have on hand! Not all are created equally, so I highly suggest doing your research (and your own personal taste tasting) so see which you like best! Here are some of my favorites:

best protein bars

Kind bars – one of my all time favorites! I’ve been a fan of these bars for years. While they don’t have as much protein as some of the other bars, they have clean ingredients, are low in sugar and have plenty of healthy fats which will keep you satiated. They also have tons of delicious flavor options.

22 Days Plant Power Protein Bars – a new-to-me bar that I fell in love with! Super clean ingredients, vegan, non-gmo and 15g of plant protein

Square Organics bars – organic, gluten free, non-gmo and around 12g of plant based protein. These bars also have a really good balance protein, carbs and healthy fats. You can get 20% off these bars when you use discount code “OHWELLNESS” at SquareOrganics.com!

Oatmega bars – I’ve posted about these bars before because I like that not only are they non-gmo and gluten free, but also have 14g of quality protein from grass-fed whey and have added Omega-3’s which have tons of health benefits! All of their flavors are yummy and these bars have a nice crispy texture.

Zing bars – a gluten free, whey-based protein bar that packs 13g of protein! Obviously, the chocolate peanut butter flavor is my favorite

Quest bars – although these bars have some “questionable” ingredients, they pack 20g of protein, tons of fiber and are a great option for when you’re craving something sweet!

Power Crunch bars – These bars taste like a delicious wafer cookie They are a bit higher in fats, but still have around 10g of protein. While these bars are not as filling as the others due to the lighter texture, they are another great option for when a sweet tooth craving hits!

What are some of YOUR favorite protein bars?

Get more great snack ideas and healthy eating tips in the NOURISHED FOR LIFE e-book!

Be well,
Tina

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fighting yourself vs. loving yourself

Learning to love yourself is the first step to good health.

We compare ourselves to others and set our standards by the standards of others. We pick ourselves apart and put ourselves down. We try so hard to change everything about ourselves, sending messages to the body that it is not acceptable or lovable in its current condition.

What if you stopped fighting yourself and your body, and started loving it instead?

What if, instead of following every fad diet, you chose to eat foods that nourished you?

What if, instead of doing exercises you hated, you chose to move in ways that you enjoyed?

When you embrace where you are now and appreciate your body in its current state, suddenly, it becomes easier to make healthy choices that suit you.

No amount of kale or cardio will improve your relationship with yourself and your body. True health involves inner work, and learning to love yourself is the first step. In my Nourished for Life e-book, I talk about how to end the war with yourself and adopt a more nurturing approach to health and wellness.

How can you be kinder to yourself?

Be well,

Tina

Get Nourished for Life!

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