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Mindful eating habits for health

Retraining the mind to respond to the body’s hunger cues may seem like a daunting task, but actually begins with a few easy steps! Mindfulness-based eating techniques aid with managing and treating emotional eating, weight gain/loss, support energy and overall health.

Here are 6 tips to try today!

  1. Have an attitude of gratitude: Give thanks before each mealPracticing gratitude for food before consuming them is a technique to eat more mindfully.
  2. Be seated: sit in a comfortable position at a table
  3. Chew 30 times: (an arbitrary number) mindful chewing sends messages to the brain that the body is refuelling and well soon be full.
  4. No screens: Power down distractions during meals to fully focus on consuming your meal
  5. Portion food: Measure foods according to guides with reference to your goals and use smaller plates (to visually see that you are indeed consuming a plate-full of delicious food)Portion control helps cut calories and prevent overeating, in order to lose weight. A handful of berries is an excellent source of antioxidants.
  6. Stop when full: Don’t polish off plates, listen to hunger cues. Your body will start to naturally tell you when it doesn’t feel hungry anymore – it might start off as a whisper, listen to it!

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Reduce stress with breath work

In my private practice as well as for my personal wellbeing, I confidently support breathing to manage stress in both immediate and long-term triggers.

Here are a few techniques I often recommend as part of a wellness practice:

But first, just HOW do we breathe? Inhale, exhale, repeat. Easy enough, but did you know the WAY we breathe influences how our bodies respond to stress? For instance, in immediate danger, our heart rate quickens and we take short quick breaths; in calm and peaceful situations our breaths are deeper and slower. By mindfully altering the way we breathe, we can control our responses to situations, and therefore grounding ourselves and increasing our resilience to stress.

Breathing exercises promote stress relief, calmness, and mental clarity while decreasing anxiety

Let’s try an experiment together:

Start by sitting or laying down comfortably with your eyes closed (after you finish reading the post of course). Place one hand on your chest and the other on your belly. Now take a deep breath. Which hand moves more?

If you said “the belly hand” – that’s great! You are a belly breather and you may pass Go and collect $200! Or just skip ahead to the tips; and the $200? Think of it like breathing is the currency for the body – the slower and deeper, the richer you are! (Super cheesy, but also super insightful. Pat on the back for me)

If you said “the chest hand” – at least you’re breathing (which is also great!) In order to take a deep, nourishing breath, we must create enough space for our lungs to expand. When this happens our diaphragm (a muscle used to facilitate breathing) pushes our guts downwards (thereby pushing our belly outwards) in order to create the most space available for our lungs to inhale. Think of it like blowing up a balloon. In order to collect the most air, there needs to be room for the balloon to expand.

How do I belly breathe?! Intention, focus, awareness. Allow your shoulders to drop and relax while you focus on filling your belly with air.

Belly breathing that is slow and rhythmic tells the brain that there is no immediate danger because the breathing is now slow, the rest of the body is then able to relax.

 

Here are some techniques you can try right now!

  1. 7-4-8 breathing

Start by inhaling through your nostrils for 7 seconds, pausing for 4 seconds, and exhaling for 8 slow seconds. Repeat. Longer exhales represent mindfully letting go of what does not serve our greater purpose in order to create space for new things that do serve us

2. Sweet 16 breaths

Like the 7-4-8 breathing, yet all stages of the breathing are the same number of seconds. Inhale through your nostrils for 4 seconds. Pause for 4 seconds. Exhale via pursed lips for 4 seconds. Pause for 4 seconds. Repeat.

 

Continue a daily mindful breathing practice for at least 2-3 times in a day and notice how your ability to handle life’s stressors improve! Just learn here how to relieve stress.

 

What are your favourite techniques? Comment below to let us know!


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SOS: Save Our Sinuses! 

 

Do you know what’s the absolute worst? A sinus infection 🙁 

Symptoms include: burning and painfully inflamed sinuses, runny nose, stuffy ears, impacted eyesight, headache, tears, a bleak outlook on life… (okay that last one is just us)

As someone who’s sinuses have a personal vendetta against them – I understand your frustration 110%!

When you say your face hurts so bad – I feel you!

When your head is pounding and your nose burns – I feel you!

And when it’s painful to cry? – I feel you too!

Every year my ears, nose, and throat ally-up and wage war against the rest of my body. Every year I anticipate their treason. One of my go-to self-care treatments: WET SOCKS.

The Wet Socks Solution:

By applying cold the to feet, the body’s natural reaction is to warm them up. In order to do so, it increases blood flow to the feet (which naturally draws fluid away from the head and sinuses).

Here’s how to do it:

You will need a pair of cotton socks and a pair of wool ones. Soak the cotton socks in COLD water, and then ring them out thoroughly. Begrudgingly put cold damp socks on feet. Put wool socks on over top. Go to sleep. You’ll wake up in the night with hot feet, dry socks, and a clear head!

This protocol works best before the sinus infection gets too complicated – when that happens: see your trusted naturopathic doctor for solutions for your symptoms!

Reclaim your face!

#ProTip:

If the socks aren’t cold enough, try freezing the dampened socks! Visit Now!


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Fats.

Here’s the skinny, fats are good for you!  Our bodies are designed to store fat for a multitude of purposes. Vitamins such as A, D, E, and K are fat-soluble and that means that they can only be absorbed and stored in the body in- that’s right you guessed it – fats! Did you know that the human brain is 60% fat? Essential fatty acids promote healthy development of the nervous system in children and as well deter cognitive impairment in the elderly. Fats are the main component of cell membranes and are even an essential part of hormones.

But wont eating fats make me fat? Negative! It’s the type of fat that counts- check out some of these healthy fats to incorporate into your diet for your optimal and vital being:

  • Olive oil. Opt for cold-pressed. Olive oil makes a delicious substitute for store-bought/processed salad dressings. Additionally, studies have demonstrated the benefits of the Mediterranean diet and olive oil consumption for decreasing the risk of adverse cardiac events.
  • This delicious fruit contains MUFAs (mono-unsaturated fatty acids) and are associated with overall increased quality of diet and a decreased risk of metabolic syndrome.
  • My personal favourite are walnuts. These guys are rich in phytochemicals and PUFAs (poly-unsaturated fatty acids); the high amounts of polyphenolic compounds are a great source of antioxidants for the brain by helping to decrease inflammation and improve firing of nerve cells. Ever wonder how walnuts resemble brains?
  • Coconut oil. Probably the most versatile and accessible oil out there, the compounds in coconut oil help to decrease inflammation in the body. This oil is great for stir-fry dishes and even helps with dryness when applied to the skin directly.

What to avoid:

  • Deep-fried foods, processed foods, and saturated fats. These bad boys are a no-no!

The take home message today: don’t be afraid of fats! Aim for healthy nut butters to add to your morning power smoothies, avocados are tasty additions to salad that help fill you up,

and fatty fish such as salmon are light on the waistline but heavy on the nutrients. Healthy fats promote whole wellbeing. It’s a marathon friends, I encourage you to make the better choices today – your body will thank you tomorrow! For more, just visit to our website now https://thewellnesssuiteto.com/.

Sources:

Dalen, J., & Devries, S. (n.d.). Diets to Prevent Coronary Heart Disease 1957- 2013: What Have We Learned? The American Journal of Medicine.

Fulgoni, V., Dreher, M., & Davenport, A. (n.d.). Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: Results from the National Health and Nutrition Examination Survey (NHANES) 2001–2008. Nutrition Journal, 1-1.

Poulose, S., Miller, M., & Shukitt-Hale, B. (n.d.). Role of Walnuts in Maintaining Brain Health with Age. Journal of Nutrition, 561S-566S.


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