Friday, 02 December 2016 22:59

Mindfulness around the holidays

Tips from the Well-Being Coach: Mindful Eating During the Holidays
 
The holidays can be a difficult time to maintain a healthy routine. Snacks, large holiday meals and numerous holiday parties create plenty of temptation to over-indulge, resulting in unwanted holiday weight gain.
 
Mindful eating is a helpful practice to keep you on track during the holidays. Here are a few tips:
 
1) Before eating: Pay attention to whether or not you are actually hungry. Many holiday gatherings will have food everywhere including food you might not normally eat--like appetizers and dessert. Before you pick up the next bite of chips, handful of nuts or piece of pie, check in with your body and determine if you are actually hungry. If you are not hungry, enjoy the ambience and company, rather than indulging in unnecessary food.
 
2) During eating: Check in with yourself as you are eating to determine if you are getting full. Larger than normal portions of holiday food can cause many of us to overeat. Enjoy your meal, but stop eating when you are about 80% full. This gives your body enough energy to fully digest the wonderful meal, without leading to feelings of digestive distress.
 
3) After eating: Pay attention to how you feel when you are done eating. If you find you that you have digestive discomfort, make a mental note of what you ate and consider experimenting with avoiding the problematic food during the next holiday meal. If you are experiencing feelings of shame, make a plan for what you might do differently during the next holiday gathering to avoid overeating.
 
The most important thing about mindful eating is to listen to your body. It's easy to get swept away in conversation and holiday atmosphere, but if you continue to practice awareness, your inner wisdom will guide you toward well-being and ease.
 
If you are interested in learning more about health coaching, Stephanie offers a free 15 minute wellness consultation via phone to discuss your wellness goals and to determine if health coaching would be a good fit for you.
Wednesday, 15 May 2013 22:03

Food & Nutrition: Shiitake Mushroom Tonic

Mushrooms have been used medicinally for centuries in China and Japan. Contemporary research has confirmed the antiviral, antimicrobial, and anticancer properties of shiitake, maitake, reishi, and coriolus versicolor mushrooms. Shiitake mushrooms (Lentinula edodes, also known as Black Forest mushrooms) are the third most commonly cultivated mushrooms in the world. They stimulate the immune system, are said to be a natural source of interferon (a protein that appears to induce immune response against cancer and viral diseases), decrease fat and cholesterol in the blood, aid in lowering blood pressure, and help discharge excess residue of accumulated animal protein. In addition, shiitake contain all eight essential amino acids in better proportions than soy beans, meat, milk, or eggs, are a good source of protein, and contain a blend of vitamins, minerals, and enzymes including vitamins A, B, B12, C, D, Niacin, amylase (aids digestion), and cellulose (dissolves fiber). In dried form, they have the highest vitamin D levels of any plant food.

 To help you enjoy and benefit from the healing properties of mushrooms, we’re sharing one of our favorite recipes.

Scar tissue can cause many problems, including limited range of motion, pain, and restriction of the circulation of vital fluids and energy in the body.   Our bodies tend to form scar tissue in response to misuse, overuse, surgery and trauma.  From a physiological standpoint, scar tissue is a natural reaction of the body to damage to tissues.   It is the fibrous connective tissue which forms a scar; it can be found on any tissue on the body, including skin and internal organs, where an injury, cut, surgery or disease has taken place and the body has repaired itself.   Scar tissue is composed of the same protein (collagen) as the tissue that it replaces.  However, instead of the random basket weave formation of collagen fibers found in normal tissue, the collagen cross-links and forms a pronounced alignment in a single direction. [1] This leads to tougher tissue that lacks the typical properties such as UV absorption, circulation, and flexibility that are found in normal connective tissue.  Internal scarring often has the additional problem of adhesions, or “glued” fibers from different levels of cells.  For example, connective tissue between organs and muscles can be adhered by the scar, further compromising organ function.

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