What is Mindful Eating? Your Complete Guide to Enjoying Your Food More

 

In today’s fast-paced world, it’s easy to get caught up in the hustle and bustle of life and lose sight of the simple pleasures, like enjoying a delicious meal.

This is where mindful eating can help.

What is Mindful Eating?

Mindful eating entails fully engaging in the present moment and maintaining an awareness of your thoughts, emotions, and bodily sensations as you eat your food.

It’s about focusing on the experience of eating, savoring each bite, and paying attention to your body’s hunger and fullness cues. This approach encourages a deeper connection with your food, the environment, and yourself.

Mindful Eating vs. Dieting

The primary distinction between mindful eating and dieting is that the former focuses on the quality of your eating experience, while the latter centers around restricting certain food groups or counting calories.

Mindful eating is not a custom weight loss plan; instead, it promotes a healthy and balanced relationship with food, free from guilt or deprivation.

Benefits of Mindful Eating

The benefits of mindful eating are numerous, including improved digestion, better management of emotional eating, and increased satisfaction from meals.

Additionally, mindful eating has been linked to reduced binge eating, improved weight management, and overall enhanced mental and emotional well-being.

By practicing mindful eating, you’ll be able to enjoy your food more and establish a nurturing, sustainable approach to nourishment. ^[1][2]

Principles of Mindful Eating

Here are some of the guidelines for mindful eating and what you can expect to get out of them.

Cultivate the Right Space

Design a space that promotes relaxation and focus during mealtimes. This could involve setting the table with attractive dinnerware, lighting candles, or playing soft background music.

By establishing a peaceful ambiance, you’ll be more inclined to eat mindfully.

Listen to your Body

It all starts with listening to your body.

One of the core principles of mindful eating is tuning in to your body’s natural signals for hunger and satiety.

By paying close attention to these cues, you can avoid overeating and develop a healthier relationship with food.

Mindful Eating Exercises and Meditation

Before eating, take a moment to meditate or practice deep breathing to bring your attention to the present moment.

Practice Portion Control

Overeating often results from consuming large portions outside the norm of a healthy meal plan.

To encourage mindful eating, serve yourself smaller portions and consider using smaller plates to trick your brain into thinking you’re eating more.

If you’re still hungry after finishing your initial portion, wait a few minutes before deciding if you need seconds, allowing your body to register fullness.

Eat Slowly and Savor

Mindful eating encourages taking your time to chew and enjoy every mouthful.

Eating slowly not only enhances the flavors and textures of your food but also allows your body to recognize when it’s full, preventing overeating.

Focus on the Senses

Engaging all your senses while eating helps deepen your appreciation for the meal.

Pay attention to the colors, smells, textures, and flavors of your food, and take the time to acknowledge the work and resources that went into creating your meal.

Appreciate Your Food

Cultivating gratitude for the food you eat fosters a sense of connection with the environment and the people involved in producing it.

This practice encourages you to make more conscious, sustainable food choices and promotes a greater sense of overall well-being.

10 Steps to Mindful Eating

Here’s a step-by-step guide on how to practice mindful eating:

1. Find a quiet and comfortable space: Choose a location with minimal distractions where you can focus on this mindful eating exercise.

• Prepare a small portion of food: Select a small piece of food, such as a raisin, a piece of chocolate, or a slice of fruit.

• Observe the food: Take a moment to look at the food, noticing its shape, color, and texture.

• Engage your sense of smell: Bring the food close to your nose and inhale its aroma, paying attention to any sensations it evokes.

• Take a small bite: Place the food in your mouth and take a small bite, but don’t chew yet. Notice the taste and texture on your tongue.

• Chew slowly: Begin to chew the food slowly, savoring the flavors and textures as you break it down.

• Pay attention to your body: As you chew, focus on any sensations or reactions your body experiences in response to the food.

• Swallow mindfully: When you’re ready, swallow the food and pay attention to the sensation of it moving down your throat and into your stomach.

• Reflect on the experience: After swallowing, take a moment to reflect on the entire eating process, considering the sensory experience and any emotions or thoughts that arose.

1. Repeat: Practice this mindfulness eating exercise with different types of food to develop a deeper appreciation for the various tastes, textures, and aromas each food offers.

Overcoming Common Challenges

To manage emotional eating, recognize your triggers and develop healthy coping strategies.

Resist external pressures to eat mindlessly by setting boundaries and communicating your intentions.

Stay committed to mindful eating by reminding yourself of its benefits, practicing self-compassion, and celebrating small victories in your journey towards a healthier relationship with food.

Total Body Mindfulness

Ready to take your mindful eating journey to the next level?

Sign up for a free consultation with one of our nutrition experts who can provide you with a personalized meal plan and additional guided steps to help you truly savor your meals and achieve your health and fitness goals.

Don’t miss this opportunity to create a healthier, more enjoyable relationship with food – book your free consultation today!

References

1. Nelson JB. Mindful Eating: The Art of Presence While You Eat. Diabetes Spectr. 2017 Aug;30(3):171-174. doi: 10.2337/ds17-0015. PMID: 28848310; PMCID: PMC5556586.
2. Kristeller JL, Jordan KD. Mindful Eating: Connecting With the Wise Self, the Spiritual Self. Front Psychol. 2018 Aug 14;9:1271. doi: 10.3389/fpsyg.2018.01271. PMID: 30154740; PMCID: PMC6102380.

Vitamin A Rich Foods for Vegans: A Comprehensive Guide

 

Vitamin A is more than just a nutrient; it’s a vital component of our overall health. It plays a crucial role in supporting our vision, strengthening our immune system, and keeping our skin healthy. This essential vitamin is key to maintaining the health of our organs, tissues, and cells. While it’s commonly linked to animal products, there are plenty of plant-based sources rich in vitamin A. Explore the colourful array of vegan foods high in vitamin A, from bright sweet potatoes to nutritious leafy greens. Embrace the benefits of plant-based nutrition for improved health, a stronger immune system, and radiant skin—all while following a compassionate, animal-friendly lifestyle.

Understanding Vitamin A

Vitamin A comes in two primary forms: preformed vitamin A (retinol), which is found in animal products and provitamin A carotenoids, which are present in plant foods such as sweet potatoes, carrots, and dark leafy greens. These carotenoids, including beta-carotene, alpha-carotene, and beta-cryptoxanthin, are converted into vitamin A by the body. Probiotics can enhance the absorption and utilisation of vitamin A by promoting gut health, aiding in the conversion of carotenoids, and boosting immune function. A well-rounded diet that includes these nutrients supports healthy vision, immune function, and skin health, ultimately contributing to overall well-being.

Skin Health:

- Vitamin A helps maintain skin integrity, preventing dryness and irritation.

- It supports collagen production, which can reduce fine lines and wrinkles.

- The antioxidant properties of vitamin A help protect the skin from damage caused by UV radiation.

Additional Benefits:

- Vitamin A is important for reproductive health and foetal development during pregnancy.

- It also helps regulate gene expression and cell growth.

 

 The recommended daily intake of vitamin A varies based on age, sex, and life stage, with a general recommendation of 700-900 μg (micrograms) per day.

Tips for Maximising Vitamin A Intake:

- Incorporate a variety of colourful fruits and vegetables into your diet

- Opt for organic or locally sourced produce whenever possible

- Store fruits and vegetables correctly to maintain their nutrients

- Lightly cook vegetables to help preserve their nutritional value

- Consider seeking advice from a registered dietitian for tailored recommendations

Conversion Factors:

- Beta-carotene: 12-24 μg = 1 μg vitamin A

- Alpha-carotene: 24 μg = 1 μg vitamin A

- Beta-cryptoxanthin: 12 μg = 1 μg vitamin A

Note: Lutein and zeaxanthin do not convert directly to vitamin A but offer their own unique benefits, especially for eye health. The recommended daily intake for these carotenoids varies:

 Lutein: 10-20 mg/day     Zeaxanthin: 2-4 mg/day

1. Beta-Carotene: This precursor to vitamin A is converted in the body to support:

    - Vision health

    - Immune function

    - Skin health

    - Antioxidant defences

 

 

 

2. Alpha-Carotene: Similar to beta-carotene, it supports:

    - Vision health

    - Immune function

    - Skin health

    - Antioxidant defences

3. Beta-Cryptoxanthin: A carotenoid with antioxidant properties that supports:

    - Immune function

    - Skin health

    - Anti-inflammatory responses

4. Lutein and Zeaxanthin: These carotenoids support:

    - Eye health (reducing the risk of macular degeneration)

    - Vision clarity

    - Antioxidant defences

    - Filtering blue light

  Understanding these conversion factors is essential for ensuring you get enough vitamin A from plant-based sources.

Sweet Potatoes

Sweet potatoes are a fantastic source of vitamin A. A medium sweet potato offers more than 100% of the daily recommended intake of vitamin A (1,046 μg). They are rich in various carotenoids, such as beta-carotene, alpha-carotene, and beta-cryptoxanthin.

 

 

 Additional Nutritional Benefits:

- Fibre: promotes digestive health and helps you feel full

- Vitamin C: boosts immunity and supports collagen production

- Potassium: contributes to heart health and muscle function

- Antioxidants: help fight oxidative stress and inflammation

- Boil or steam them for easier digestion

- Incorporate sweet potatoes into soups, stews, or casseroles

- Prepare sweet potato fries or mash for a nutritious side dish

Varieties:

- Orange sweet potatoes: richest in beta-carotene

- Yellow sweet potatoes: lower in beta-carotene but still packed with nutrients

- Purple sweet potatoes: contain anthocyanins, which are powerful antioxidants

Leafy Greens and Various Vegetables

Leafy Greens:

- Kale (1 cup cooked = 200% DV)

- Spinach (1 cup cooked = 50% DV)

- Collard greens (1 cup cooked = 40% DV)

- Swiss chard (1 cup cooked = 30% DV)

 

 Other Vegetables:

- Carrots (1 cup raw = 20% DV)

- Bell peppers (1 cup sliced = 10% DV)

- Broccoli (1 cup cooked = 10% DV)

- Sweet corn (1 cup cooked = 10% DV)

Nutritional Benefits:

- Supports healthy vision, immune function, and skin health

- Enhances antioxidant defences and reduces inflammation

- Aids in cell growth, differentiation, and reproduction

- Maintains healthy mucous membranes and respiratory function

Tips for Maximising Vitamin A Intake:

- Include a variety of colourful vegetables in your diet

- Opt for fresh, organic, or locally sourced produce

- Store vegetables correctly to keep their nutrients

- Cook vegetables lightly to preserve their nutritional value

- Consider juicing or blending to enhance nutrient absorption

Preparation Ideas:

- Salads with leafy greens, vegetables, and citrus vinaigrettes

- Stir-fries with leafy greens, bell peppers, and sweet corn

- Roasted medleys of carrots, broccoli, and Brussels sprouts

- Soups with kale, spinach, and sweet potatoes

Papayas, Cantaloupes and other Fruits

Vitamin A-containing fruits ensure adequate intake of what the vegetable-rich diet might provide. Key fruits are

- Mangoes (1 medium = 25% DV)

- Papayas (1 medium = 20% DV)

- Cantaloupe (1 cup cubed = 50% DV)

- Apricots (1 cup dried = 15% DV)

Nutritional Benefits:

- Healthy vision, immune function, and skin

- Antioxidant defences and inflammation reduction

- Supports cell growth, differentiation, and reproduction

- Maintains healthy mucous membranes and respiratory function

Tips for Maximising Vitamin A Intake:

- Eat a variety of colourful fruits

- Choose fresh, organic, or locally grown produce

- Keep fruits preserved for nutrient retention

- Juice or blend them for higher bioavailability

Preparation Ideas:

- Salad using mixed greens, fruits, and citrus vinaigrettes

- Smoothies with mango, papaya, and pineapple

- Grilled fruit skewers with cantaloupe and apricots

- Fruit salsa with pineapple, mango, and red onion

Optimization of Vitamin A by Healthy Fats

Healthy fats increase the absorption of vitamin A, meaning that all vitamin A absorbed from the gut would be used. Incorporating probiotic-rich foods like yoghurt, kefir, kimchi, and sauerkraut alongside provitamin A-rich foods can optimise vitamin A absorption.

Benefits of Healthy Fats

- Increase the absorption of vitamin A by 50%

- Support immune function and reduce inflammation

- Maintain healthy skin growth, hair, and nail production.

- Help in the absorption of fat-soluble vitamins (A, D, E, K)

Sources of Healthy Fats:

- Avocado

- Nuts: almonds and walnuts

- Seeds: chia and flax

- Olive oil

Tips for Optimal Absorption :

- Add healthy fats to vitamin A-rich foods

- Use olive oil for cooking and dressing salads

- Snack on nuts and seeds

- Add avocado to smoothies and salads.

Key Compounds

- Monounsaturated fats (avocado, olive oil)

- Polyunsaturated fats (nuts, seeds)

- Omega-3 fatty acids (walnuts)

Combine healthy fats with vitamin A-rich foods to maximise the absorption and benefits for overall health improvement.

 

Getting Adequate Vitamin A from a Vegan Diet

A well-planned vegan diet easily delivers enough vitamin A for optimal health and wellness, laying to rest any misconception that vitamin A deficiency goes along with plant-based eating. The honest truth is that a thoughtful and diverse vegan diet can furnish all the vitamin A the body needs from many whole, plant-based foods. Sweet potatoes, carrots, dark leafy greens, and colourful fruits such as mangoes and papayas are good sources of beta-carotene, alpha-carotene, and beta-cryptoxanthin that become vitamin A within the body. Many plant-based milk and cereals are fortified with vitamin A. Vitamin A-rich foods also can be consumed in conjunction with healthy fats like avocado or nuts to make better absorption. A vegan diet, without proper planning and paying attention to nutrient-rich foods, can supply all the vitamin A needed for healthy vision, proper functioning of the immune system, and for radiant skin, which has contributed much to the myth of vitamin A deficiency in plant-based eating. A well-planned vegan diet truly holds the pathway to vibrant health and wellness.

Conclusion

Vitamin A is a very important nutrient necessary for optimal health and wellness. A well-planned diet with whole foods, like sweet potatoes, carrots, and dark leafy greens, and fruits such as mangoes and papayas, is rich in vitamin A. Knowledge of key compounds, such as beta-carotene, alpha-carotene and beta-cryptoxanthin optimises use. Healthy fats can be added, fortified plant-based milk and cereals chosen, and supplements taken (if necessary) to supplement vitamin A intake. Plant-based sources alone are adequate for a balanced vegan diet. Vitamin A maintains healthy vision, a healthy immune system, and healthy skin, all which provide many benefits for the reduction of chronic diseases. For specific recommendations, one should consult a healthcare provider or registered dietitian. Focus on whole foods, judicious supplementation, and make informed decisions to maximise the benefits that vitamin A provides for overall well-being.

Healthy Oats Dinner For Steady Weight And Fat Loss

Many individuals turn to diet control for weight loss. However, diet control is frequently misunderstood as starvation. It is essential to realise that diet control is about incorporating healthy foods, not about going hungry. You don’t have to starve yourself to shed the extra pounds. Starvation often leads to adverse health effects rather than weight loss. Instead, consider altering your eating patterns and incorporating exercise into your daily routine to shed weight at a steady pace.

Opt for foods that are low in carbohydrates while being high in protein and fibre. One excellent choice for dinner is oats, as consuming oats in the evening can contribute to quick weight loss. Regular consumption of oats is believed to lead to noticeable weight reduction within a few months.

Nutritionist Swati Singh pointed out that oats are rich in fibre and packed with vitamins and minerals. You can enjoy oats at breakfast, lunch, or dinner. Indulging in oats helps keep you feeling satiated for an extended period.

According to Singh, eating oats decreases your body’s calorie intake and also offers a variety of nutrients, including protein, calcium, carbohydrates, magnesium, phosphorus, zinc, potassium, and niacin. Oats also provide a good amount of vitamins A, B12, and D.

Nutritionist Singh observed that light meals at night may often leave you feeling hungry. But consuming oats for dinner will keep you full for a longer duration because of their high fibre content that takes longer to digest. Consequently, they also provide sustained energy. Singh stated that oats support digestive health in several ways. Consuming oats in the evening can help burn away excess body fat quickly and improve intestinal well-being.

Regularly incorporating oats into your diet can enable the dissolution of body fat, while also clearing out waste from your intestines. Singh suggested using oats to make dishes like sheera, namkeen, and idli to make meal time both tasty and healthy.

Did You Know: While You Eat A Pineapple, The Pineapple Is Eating You!

 Fruits are considered a crucial component of a balanced diet, offering numerous health benefits. Most fruits are easily accessible year-round, affordable, and packed with nutrients, making them readily available in local markets.

One such fruit that holds significant importance is the pineapple. In India, pineapples are found everywhere, from street markets to supermarkets. This tropical fruit, beloved by many, is known for its distinct sweet and sour taste. Rich in vitamins, minerals, antioxidants, and other essential nutrients, it contains beneficial enzymes that contribute to its health benefits. However, there are several lesser-known facts about this fruit.

For instance, many are unaware that the pineapple is native to South America, where it has been cultivated for centuries. Another fascinating fact is that the pineapple is sometimes referred to as the “fruit that eats human flesh". This is because pineapples contain citric and malic acids, which cause the tingling sensation on our tongues when we eat this fruit.

Pineapple also contains bromelain, a proteolytic enzyme found in the stem, leaves, and flesh of the fruit. Bromelain is a special protein that breaks down other proteins into amino acids, particularly animal proteins. Essentially, it speeds up the breakdown of proteins in the body, which is why it has earned its nickname as the “fruit that eats human flesh". This enzyme is also used in the meat industry to tenderise meat.

In addition to its digestive properties, pineapple is known for boosting immunity and aiding in weight loss. It contains vitamins A and K and minerals like phosphorus, calcium, and zinc, which play a vital role in disease prevention. The regular consumption of pineapple is said to help alleviate various health issues.

Avoid These 5 Foods On An Empty Stomach

 

Maintaining a healthy lifestyle involves prioritising proper nutrition. While consuming nourishing foods and beverages can significantly improve overall well-being, it’s crucial to be mindful of our eating habits. Consuming certain foods on an empty stomach can strain the digestive system and lead to complications. Individuals prone to gas and acidity should be particularly cautious about their food choices on an empty stomach to prevent exacerbating these issues.

No Acidic Foods On An Empty Stomach

According to a Times Of India report, it’s advisable to avoid acidic fruits such as oranges, grapefruits, amla or Indian gooseberries, and lemons on an empty stomach, especially in the morning. The high concentration of acidic compounds in these fruits can lead to acidity or a burning sensation in the stomach. Consuming citrus fruits on an empty stomach, when acid levels are already elevated, can further increase acidity, potentially resulting in stomach aches, gas, and indigestion.

Additionally, citrus fruits can irritate the stomach lining, potentially increasing the long-term risk of stomach-related ailments.

Avoid These Beverages

While many people enjoy a cup of coffee first thing in the morning, consuming it on an empty stomach can trigger acidity and potentially harm the stomach lining. Even drinking milk on an empty stomach can be detrimental to some individuals.

It is also essential to avoid starting the day with cold beverages, packaged juices, or alcohol on an empty stomach, as this can have adverse effects on health.

Avoid Fried And Spicy Food

Similarly, it’s best to avoid fried and spicy foods early in the day as they are difficult to digest and can cause feelings of heaviness, leading to gas and acidity. Individuals with pre-existing stomach problems should be particularly cautious about consuming these foods.

No Sugary Or Fatty Foods On Empty Stomach

Health experts recommend avoiding sugary and fatty foods like cakes, pastries, doughnuts, and sweets on an empty stomach. These foods offer minimal nutritional value and can contribute to various health issues.

Say No To Junk Food For Breakfast

Junk food, such as pizza and burgers, should also be avoided as they are high in fat and processed sugars, making them difficult to digest. Additionally, even consuming very cold or raw salads on an empty stomach can cause gas and bloating.

5 Fruits Women Over 25 Should Eat For Better Health

 

Ageing is an inevitable process. As we age, our bodies may become weaker. Women, in particular, may start experiencing a decline in essential nutrients like vitamin B12, vitamin C, vitamin D, iron, and calcium after the age of 25. These deficiencies can lead to various health issues.

To mitigate these risks, women should pay special attention to their diet, especially between the ages of 25 and 30. The American Journal of Clinical Nutrition recommends that every woman should include these five fruits in their diet:

1.     Cherries: According to the American Journal of Nutrition, cherries can be highly beneficial for women over 25. They can help reduce the risk of age-related problems like bone weakness and arthritis. Consider drinking cherry juice at least four times a week.

2.     Tomatoes: Tomatoes are essential for everyone, especially women. The American Journal of Clinical Nutrition highlights the importance of lycopene, a nutrient found abundantly in tomatoes, for maintaining healthy skin. Moreover, tomatoes may lower the risk of lung and stomach cancer. Try to include tomatoes in your daily diet.

3.     Papaya: Papaya is a rich source of essential vitamins and nutrients, including vitamins A and C, folate, and phytochemicals, which are crucial for women over 25. Papaya can contribute to reducing the risk of heart disease, diabetes, and digestive issues.

4.     Guava: With a high vitamin C content (22 milligrams per 100 grams), guava offers numerous health benefits. Studies suggest that guava can help regulate blood sugar levels, lower cholesterol, and provide potassium, which is essential for heart health and blood pressure control.

5.     Apples: Apples are a great source of pectin fibre, which aids digestion, promotes gut health, and keeps you feeling full for longer, thereby assisting in weight management.

By incorporating these five fruits into their diet, women can take proactive steps towards a healthier life after 25.