Sunday, November 28, 2010

What is Mindful Eating?

To understand mindful eating, first you need to understand mindless eating.

The definition of mindless is to act without concern for consequences.  Mindless eating is a term Brian Wansink of Cornell University and author of Mindless Eating defined for reference of eating triggered by cues other than hunger.  Mindless eating could be therefore defined as eating without concern for consequences related to cues other than hunger.

A study published in 2009 estimated an average of 66 days to form a new habit but it could take anywhere from 18 to 254 days.  Drinking a daily glass of water became a habit very quickly but doing 50 sit-ups before breakfast required more perseverance.  Some may be more resistant to changing habits than others. It may take a person who wants to develop a relatively simple habit over two months of daily repetitions before the behavior becomes a habit. 

The first step to changing habits is to identify the behaviors that lead to mindless eating. 

They are many reasons for mindless eating, from internal to external cues.  Some examples of internal cues are

  • stress

  • anxious

  • lonely

  • bored

  • depressed

  • tired

Some examples of external cues are:

  • watching TV

  • social situations such as

    • parties or holidays

    • don’t stop eating until your plate is cleared

    • or someone else is encouraging you to eat.

The next step is to recognize the cues causing you to eat mindlessly.
They may be ones mentioned above or for other reasons.  

  1. Pick one or two habits that trigger mindless eating.

  2.  Write down the behavior you want to change and the more desirable replacement behavior.

  3. Post it in a highly visible location. 

After you have accomplished new habits to healthier behavior, you will be ready to make new goals until your eating habits are mostly mindful eating.   

Remember to be patient with yourself because new habits take time to form.

Guest post written by Andrea Wilhoit R.D., L.D.

giant burger with person behind it ready to eat

Friday, November 19, 2010

What is Spirituality?

Finding The Truth and knowing This is God.

Spirituality develops from a close partnership with The Creator.

Friday, November 12, 2010

What is Enlightenment?

As the darkness leaves our minds, the light will enter.
Enlightenment comes through a continuous building of awareness.

The Tranquil Hearts Program provides the skills to reduce the night and gain more day.

Friday, November 5, 2010

My Ideal Life

When, I missed my opportunity for a vacation this year, I really did not mind. I realized that I already felt relaxed because I am living my ideal life.

My life is about having a career I love, continuing my personal growth and enjoying the company of people I love. Even when I have problems, they are an easy fix as long as I am realistic about the situation, keep in mind the experience I want and stay true to myself.

Tuesday for example, I got up in the morning at 7 a.m. and ate breakfast, went to get a contract notarized for my daughter and then came home to walk my dogs around the lake and through the woods. Next, I went to my Tai Chi class and afterwards, met my boyfriend at the gym for a swim in the pool.

In the afternoon, I ate lunch with my boyfriend at Subway and then came home to repot my plants, pick the last vegetables out of the garden and work on my business. My evening consisted of a quick supper, reading a great book, meditation and prayer.

Of course my days vary, but I always try to make choices on what experiences I want and balance the needs of my mind, body and spirit. After all, the purpose of physical life is to learn and love, which includes being good to myself.