Mindful Eating

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Creating positive dietary habits can be challenging and overwhelming, but it doesn’t have to be. To help, we have put together some helpful tips that will lead to positive changes in your body, state of mind and waistline.

1. Stay Hydrated

It is well known that our bodies are 50 – 70% water, which means that our bodies use this much-needed resource to keep our organs, such as the heart and brain, functioning properly.

Make sure you stay hydrated with plenty of water- aiming for 1.5 -2.5 litres per day. Dehydration can not only have negative side effects but it can also cause unnecessary sugar cravings in the afternoon or evening which won’t only impact your weight, but it could leave you feeling lethargic.

2. Have Nutritious Snacks

If you are in the middle of a project or simply don’t feel like eating a meal, you might find yourself reaching for an unhealthy- sugary snack to quell your urges. Ensure you have healthy snacks easily accessible for when cravings arise. Some healthier alternatives are;

  • Fresh fruit and vegetables
  • Handful of nuts
  • Low-fat yoghurt
  • Boiled eggs
  • Happy Snack Co Fava Beans or chickpeas
  • A slice of raisin toast
  • Ryvita/Vitaweats topped with hummus and cucumber
  • or a smoothie.

3. Pre-plan your meals

This way you have something prepared when you are hungry and avoid eating unhealthy alternatives. These meals can include leftovers that can be added to versatile dishes such as salads, wraps, veggie rice bowls, omelettes or a sandwich!

Another benefit of planning your meals is that you can count and measure your daily caloric intake. Measuring your caloric intake is beneficial as you can ensure that you are getting your nutritional requirements from your meals as well as ensuring that you are eating enough calories to sustain you throughout the day.

4. Reduce daily filler foods

Foods such as energy drinks, coffees, soft drinks don’t only suppress your appetite but it also replaces regular eating which fuels your brain. If you begin to reach for that packet of chips consider if you need to take a lunch break or replace that packet with one of our nutritious snack recommendations above.

5. Take a break when you are eating

It may be difficult to pull yourself from your work but take a break to ensure you are aware of your hunger/satiety cues. Getting away from your desk and eating allows you to be aware of what you have eaten, how much you have eaten and most importantly, whether you enjoyed your meal.

6. Regular Movement

A healthy mind needs a healthy body. By incorporating regular movement or brain breaks into your schedule, it allows you to not only be more productive overall but it allows you to stop using the kitchen as a place to reset your mind. Some great exercise ideas include going for a short walk, torso twists (with or without weights), push-ups, lunges and squats.

7. Limit alcohol consumption

Female requirements are one standard drink per day, therefore a bottle of wine should last 12 days. Requirements for males are two standard drinks at any one time, therefore a carton of 24 mid-strength beers should last 2-3 weeks. Tips to limiting alcohol intake include;

  • Adding ice to your beverage to reduce the quantity
  • Having sparkling water in a wine glass instead of wine
  • Opting for light beers instead of full strength
  • Limiting your alcohol consumption to either before, during or after dinner

Some helpful websites for a healthy snack and recipe ideas are:

Live Lighter – https://livelighter.com.au/Recipe

The Heart Foundation – https://www.heartfoundation.org.au/recipes

Diabetes Australia – https://www.diabetesaustralia.com.au/recipes