TOPICS FOR DISCUSSION• 10 Effective Steps to Healthy Living• Eating on a Budget: Plan and Purchase• Fruits and Veggies Resources• Ways to Stay Healthy via Shopping & Eating• How to Chew Before/During/After Meals• Mindful Eating Exercise
10 Steps to Healthy Living An Old World Approach by Jovial Foods http://www.jovialfoods.com/recipes/healthy-living.html1. IDENTIFY HIDDEN FOOD INTOLERANCESSymptoms may include abdominal pain, hives, skin rash, asthma, fatigue, irritability, headaches, acne, a lack ofconcentration, a child’s slow growth and many more. Undiagnosed food allergies cause many chronic health problems.Identify and isolate the foods that may be causing the symptoms and diligently avoid them. Opt out on your daily favoritesfor a change and you may notice that one of your staple foods may be causing a problem.2. VARIETY IS ESSENTIALNo one really knows exactly what’s good or bad for each individual, so dont get into a dietary rut. Many years ago, food waseaten seasonally and this created natural variety. Too much of anything is not good, so broadening your selections willenhance the mix of nutrients you absorb from your diet.You will find it is the lack of good recipes that cause you to eat the same things each day. If there is a vegetable in seasonthat you do not like, search for new recipes that sound appetizing.3. CHOOSE PROTEIN WISELYIf you are not vegetarian, cut back and eat smaller portions of meat because it is healthier for you and better for theenvironment.Beans are an excellent source of protein and remember that lentils, chickpeas and peas were founder crops domesticatedwith wild Einkorn thousands of years ago. Wild-caught fish is low in saturated fats and a good source of essential omega-3fatty acids that we do not normally consume.
10 Steps to Healthy Living An Old World Approach by Jovial Foods http://www.jovialfoods.com/recipes/healthy-living.html4. FOCUS ON VEGETABLESThey contain a rich mix of pure antioxidants, vitamins and minerals that your body can easily assimilate.Place more emphasis on vegetables and less on protein.Dont forget herbs. Cooking with freshly minced basil, chives, oregano, dill, sage, rosemary, and thyme can boost the free-radical scavenging power of your food. 5. EAT FRUIT FREQUENTLY In the Old World perspective food is beloved, seasonal, and perfect as is. Trust the inherent power of fresh, seasonal fruit. Mother Nature created a precise balance of vitamins and mineral so don’t discount their potential.
10 Steps to Healthy Living (continued) An Old World Approach by Jovial Foods http://www.jovialfoods.com/recipes/healthy-living.html6. RELAX AND ENJOY YOUR MEALEveryone has a busy life and its difficult to enjoy a relaxing meal. Make a regular habit of eating in a relaxing environment with family and friends. Seize this sacred time, start good conversation and have fun.In Europe, setting the table neatly every evening with a crisply ironed tablecloth is a common practice and makes meals feel special. Try it or simply light a candle.7. EAT AT REGULAR INTERVALSTry not to delay or skip meals to the point of becoming excessively hungry.Prepare your meal before youre overly hungry—eating too quickly makes digestion difficult and causes overeating.By eating at regular times each day, you can eat less and stay light.
10 Steps to Healthy Living (continued) An Old World Approach by Jovial Foods http://www.jovialfoods.com/recipes/healthy-living.html 8. TRY GROWING YOUR FOOD Getting closer to nature and experiencing how food is grown enhances food awareness and appreciation. Plant a garden. Because vitamins and minerals degrade over time and with refrigeration, a garden lets you enjoy vegetables and fruit that are packed with nutrition. Even freshly cultivated herbs in a small container works fine. Spice up a sandwich with fresh whole basil and chopped chives instead of lettuce.
10 Steps to Healthy Living (continued) An Old World Approach by Jovial Foods http://www.jovialfoods.com/recipes/healthy-living.html9. GET CHILDREN TO EAT EVERYTHINGThis is the most important foundation that ensures kids grow up to be healthy adults.Offer variety and dont force them to try, just set a good example. Children learn by observing their parents so dont allow their preferences to limit your diet, take the lead and have patience.10. ENJOY PREPARING MEALSCooking at home doesn’t have to be a laborious task if you keep it simple. wholesome, yet quick and delicious pasta meals.
Eating on a BudgetPLAN • Make a grocery list.• Plan meals for the week • Check for sales and• Find quick recipes coupons. online. • Ask but a loyalty card.• Include meals to stretch food items (stews).
Eating on a Budget (continued)PURCHASE• Buy groceries when you • Purchase items in bulk. are NOT hungry. • Choose fresh fruits in• Stick to the grocery list. season.• Buy store brand items. • Buy canned veggies w less salt.
Fruits and Vegetables More Matters http://www.fruitsandveggiesmorematters.org/
Eating on a Budget (continued)• PREPARE • Put leftovers into• Prepare meals in another meal. advance. • Use fruits or veggies in• Double up on recipes different ways. and freeze.• Substitute meat with beans or peas.
Ways to Stay HealthySHOPPINGEat a snack before you leave the house.Buy sweet fruits & veggies instead of candy.Buy baked (not fried) chips.Buy low or non-fat foods.Buy spice & herbs to flavor foods.Choose whole wheat & grains.Select olive oil or vegetable oil instead of margarine.
Ways to Stay Healthy Select a healthy breakfast cereal (steel oats) and top with fresh fruit(s). Switch to low fat milk or almond milk instead of whole milk. Eat lean meats instead of fatty. STOP buying soda, especially not diet soda, and drink beverages without sugar.
Ways to Stay HealthyEATINGALWAYS eat breakfast.Eat on a regular schedule.Cook your meals at home (instead of eating out). Grill, bake, or steam your food (instead of frying). Only eat light, healthy snacks after 8 p.m.
Ways to Stay HealthyEat slower. Have meals w candlesUse portion control: & conversation (not T.V.) half the plate w veggies Drink filtered water. ¼ of plate w protein ¼ of plate w a healthy grain.Keep a food diary.
ExercisingExercise at least 30 minutes a day. Go to the gym. Get a personal trainer. Ride a bike, walk, take the stairs. Plan family activities such as hiking and swimming.
Mindful Eating Doing so with directed attention Sight: Look at your food and imagine you are a Martian scientist. You just arrived on Earth and have never seenthis food before. Look at it carefully without naming it. Smell: Bring the food up to your nose. Without naming the scent, experience smelling the food, and then describe what you smell.
Mindful Eating Doing so with directed attentionPhysiological reaction: Now focus on what is going on in your mouth. Begin to notice that saliva is produced, even though you havent yet put the food in your mouth. Notice the mind/body phenomenon and how the senses respond to the anticipation of food being eaten.Touch: Now explore how the food feels. Without naming the sensation, just experience touching your food.
Mindful Eating Doing so with directed attentionMotion and movement: As you bring the food up to your mouth, notice what happens next. The mouth receives the food. Observe what the tongue does with it. How does it get the food between the teeth? Its amazing that the tongue is so skilled, and that such a remarkable muscle can actually receive food and then know what to do with it every time.
Mindful Eating Doing so with directed attentionTaste: After becoming aware of the food in your mouth, start biting into it very slowly. Then begin to chew. Notice that the tongue decides which side of the mouth its going to chew on. Give all your attention to your mouth and take a few bites. Then stop to experience whats happening. What is happening is invariably an explosion of taste. Express whats going on. Be really specific. What is the experience? Is it sweet or sour or juicy? There are hundreds of words to describe the experience of tasting.
Mindful Eating (continued) Doing so with directed attentionTexture: As you continue to chew the tastes change, as does the consistency. At a certain point you will become aware of the texture of the food because the taste has mostly passed. Try to keep it in your mouth.Swallow: Stay with the impatience and the inborn impulse to swallow. Observe what is involved in getting the food over to the place where its going to be swallowed. When you detect the impulse to swallow, follow it down into the stomach, feel your whole body and acknowledge that your body is now exactly one bite heavier.
Mindful Eating Doing so with directed attentionBreath: Next, pause for a moment or two, and see if you can taste your breath in a similar way. Bring the same quality of attention to the breath that you gave to seeing, feeling, smelling and tasting the food.Silence: Be silent. By this point, you understand something of what meditation is. It is doing what we do all the time, except were doing it with attention: directed, moment-to-moment, non-judgmental attention.