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Mindful eating…
health and fitness

Mindful eating…

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Before I begin, check out this article from Harvard University for more information on the philosophy behind mindful eating (click the link). Then come back, I’ll be waiting for you!

I have a well known reputation for being fit and healthy, I have also studied nutrition and wellbeing, so I have both a grounding in and a reasonable understanding of the topic.

This is not about weight loss, however if that is your goal, then mindful eating well help you get there. For everyone else, it’s just about eating healthily, good food choices and making sure you are actually present in the moment whilst you are eating.

I was out for dinner with a date the other night. He was saying he loved that I am committed to my fitness and health journey. He said he was looking to drop a couple kilos as he felt he needed to for his own well-being. Then he asked my advice. I must say I do find it amusing that it’s often when eating that folk seek my advice, clearly it’s some sort of trigger for health conversations! He regularly goes to the gym and cycles several days per week, but as he put it he “loves food.” Well, don’t we all love food?

Mindful eating “focuses on our eating experiences, body-related sensations, and thoughts and feelings about food, with heightened awareness and without judgment. Attention is paid to the foods being chosen, internal and external physical cues, and your responses to those cues.” [Harvard, 2020]

Here are three steps you can consider following to help you stay focused and in the moment when eating:

1. Don’t gobble down your food

Put your fork/utensil down between bites. Take it easy, slow it down and just appreciate your food.

image woman eating slowly

2. Pay attention to what you are eating

Enjoy the flavours, aroma, taste and texture – especially if you cooked the meal, admire and enjoy your creation!

 

image enjoy the taste and texture of your food

3. Focus on what you are eating

I know it’s easy to eat in front of the t.v. or your computer, hell I for sure have done that often enough. However, I know personally that if you become engrossed in the screen, the food vanishes before you even realize. Slow. It. Down. Focus! Enjoy! Take it easy! Eat at the table, focus and concentrate on what is on your plate and enjoy your meal.

image focus on what you are eating

Also, if someone takes the time to cook a meal for you – respect their effort and appreciate what you have been offered. Eating is a reverent experience and you honor the person who went to the effort to make something to nourish and please you if you slow it down and focus on the meal.

As for my date, he looked down at his plate and seemed a bit surprised to actually notice the food and the presentation, the mix of colors, the different textures and flavors and he slowed it right down. Hopefully he can take that mindfulness into his next meal and hopefully you can too!

 

 

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…and it’s Friday!
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…and it’s Friday!

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Happy Friday y’all…

I hope wherever you are and wherever you are at, that you have a wonderful day full of love and joy!

It’s beautiful weather over in my neck of the woods and I went for a 6km run this morning. The pics above and below are the views on one of my run trails. I love running, it’s wonderful to be out in nature and it’s uplifting for the heart and spirit.

I’ll head to the gym later for a Balance Class (mixture of yoga and pilates) – nice way to end the week with a stretching, flexibility and balance session – followed by a relaxation, breathing session at the end.

The new man I have started seeing is also into fitness – he goes to the gym and like me, he’s up at ridiculous o’clock (5.30 – 6.00am). He also follows his workout sessions with a protein shake with almond milk (it’s a thing y’all)! It’s nice to connect with someone that I don’t have to explain why I love the early morning or what almond milk is 😂 – he just gets it!

I might even go for a swim in the afternoon, seeing how it’s glorious, sunny weather.

Then a dinner date tonight and dancing all weekend long, because that’s how I roll!

running trail

 

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Crossroads
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Crossroads

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When you reach a crossroad in your life, what do you do to move forward and nurture yourself?

For me that is self-care, writing this blog, going to the gym, running outdoors and staying connected with family and friends. Oh and dancing, always dancing!

Taking the time to pause, reflect and think about the best way forward. Again, for me, that means eating well (aka healthily), re-committing to my exercise regimen and going out and having fun.

I am fortunate that I have good friends, I can draw them around me like a cloak of warmth and love.

My daughter is my best friend and closest ally. We have always had a close and loving relationship. We are each other’s cheer squad. We also understand each other’s low times.

My sister is always there, every single day. Even though she lives over 3,000km away. We message and chat every day. She checks in with me and I with her.

I value good health and fitness, they are my life and they allow me to live my life in the best way possible.

The thing that I do not value is toxic people, unfortunately they can enter one’s life when you let your guard down. Often in the guise of superficial charm. However, if you allow toxicity in, you will find in time that the cracks show and the poison seeps out, sometimes so slowly that you don’t realize that you have been covered in a miasma of unhealthy behaviours. You will catch glimpses, but you may rationalize them away, easier than admitting you have made a mistake.

It is often only when you step out of that connection that you can fully reflect upon all the damaging patterns that recurred like an endless groundhog day.

But when you do step away, pick up your strength and remember who you are. Firmly put one foot in front of the other and move in a healthier and happier direction. Forwards, always forwards. Don’t look back. There is nothing to see in the rear view mirror.

Life can be beautiful and it can be cruel. I choose to focus on the beautiful. Nature, friendship, family, my dog, love and kindness, respect and warmth. Trust me, it is there!

a little pic of Georgie-boy running in the park…

 

 

 

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Self Care
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Self Care

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In a hectic world…

…it is important to prioritize self care. It’s easy enough to forget and not focus on the things that nourish our mind, spirit and well-being.

Whether life is going well or you are in a difficult space, try to remember to be mindful that you need to be kind to yourself.

Sure, if life is tricky and you really feel you need to, then eat that ice-cream or chomp that chocolate. But then do something kind and gentle for yourself. Eat the healthy meal first, take a walk, meditate, go for a run or a swim, catch up with a friend or family member.

I aim to do a little meditation practice on most days. I keep up my exercise regimen and ramp up my healthy eating when I feel I’ve lost control of my world. In times of stress your body and mind are negatively impacted (and I’m not talking about “good” stress, which in itself can be motivating). I’m talking about those times when you hit a rough patch and you cannot quite see the way clear.

By caring for yourself you give yourself the space to reflect upon your situation and clarify your thoughts and understand what has or is happening and what you can do or if you just have to sit still for a bit or let go.

I came across an interesting take on meditation which is the concept of “sending and taking”. With each in breath we take in someone’s pain, with each out breath, we send them relief. It’s a form of focusing on others which then has the effect of increasing our compassion for others and ourselves. Here’s a link for you to read more about this practice.

Self-care is important for all the reasons I have outlined. However getting too caught up in our own thoughts and issues can be counterproductive. Hence, my resonating with this form of meditation. Look after yourself and be kind and compassionate to yourself and others ❤️

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Swimming as therapy (for your mind!)
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Swimming as therapy (for your mind!)

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Swim/swam. Splish/splash…

This weekend has been emotionally fraught and draining. It’s Sunday afternoon and I have been feeling quite wiped out. I was messaging my daughter and told her I might go for a swim or just be lazy.

She replied immediately and said to go for a swim as it would make me feel better and she’s correct.

Mind you, it wasn’t that straightforward. Fortunately, I live in a town where we have lots of public swimming pools. The first one I went to was closing as the power had gone out in the neighbourhood.

So I went a couple suburbs over to my other favourite pool. Hopped in and swam 14 laps and the pool attendant called out to me to stop. They were putting up the wall to turn the 50 metre pool into a 25 metre pool. They do that sometimes if they are having kids lessons in the other half.

I usually like to swim at least 20 laps of the 50 metre. I could have continued with the 25 metre after waiting a few minutes for them to raise the wall in the middle. But I thought, you know what? 14 laps are good for today and I sure did feel a lot better.

I find swimming soothing and meditative. I find I can ease stressed emotions and basically let go of what is bothering me. I was also composing this blog post as I swam along.

Swimming is a great all round exercise, it doesn’t stress your joints as it’s low-impact. It’s a workout for your whole body, it’s good for your heart and lungs and really good for your mental health/emotional wellbeing. Check out this article for more information on the benefits of swimming.

I love to swim in the summer months and try to go at least once/week. During the winter I find it a bit more challenging to fling myself in the water, but when I do I always love it! Another benefit for my being a “senior” now is that I get discounted entry to the pool!

What’s not to love? Oh and I love my new swimsuit – Speedos – comfy and flexible, perfect for swimming and check out the green!

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Some days (weeks) I’m just not feeling it!
health and fitness

Some days (weeks) I’m just not feeling it!

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Health journey… (with links to reliable articles to explain medical terms and conditions)

I would love to be able to say I eat healthily and exercise every single day and for the most part I do (more or less). However, there are days (and sometimes a week or two) whereby I just don’t.

There are so many articles, books, blog posts, Instagram stories of fit, healthy and fabulous people trying to inspire us to live a better and healthier lifestyle. Some of the thoughts and images are both inspirational and sometimes discouraging as they portray a certain perfection that is not necessarily attainable. Then you have the posts of “real” images – which are better, but still.

I’m kind of one of them. Sort of. I try to show and maintain a fit and healthy image and lifestyle, I try to be relatable and real. I don’t follow any particular “diet” as I find they are limited in nutritional value and primarily set people up for failure. You can follow most diets and achieve weight loss (not necessarily an improvement in your health, unless you need to lose weight for weight related diseases such as metabolic syndrome, cardiovascular disease and/or type II diabetes).

However, most diets are self limiting and not designed to be ongoing. Especially if they are particularly restrictive, most people will either get fed up with following the diet, start craving the foods that caused their ill health in the first place or stop when they have reached a goal weight. Then go back to how it used to be and wonder why the diet hasn’t worked long term.

I’ve always said that however you eat for health, good nutrition needs to be your actual lifestyle. Your day to day eating plan, exercise regimen and how you live your life will govern your best health outcomes.

Which is why I puzzle my own self when I have days where I either eat way too much or pick up something at the store that is nutritionally unsound (crap, rubbish, junk food). I know most health promoters talk about cheat meals or treats and yes, that is all well and good. But I’m talking more about just sabotaging your own health plan and goals.

I know for me personally I need to maintain a certain body weight, I know 100% that if I go over a certain weight my blood pressure starts creeping up. High blood pressure and heart disease is in my family – inherited and genetically based.

My father had heart disease and had his first heart attack in his early 50s, he also had a stroke in his 60s and a quadruple heart bypass surgery in his early/mid 60s.

Both my sisters have early signs of heart disease. They have both been on blood pressure medication since their late 40s, cholesterol lowering meds since their early 50s and the older one is also on angina medication. So I am mindful of my family history and genetic predisposition, so I have always maintained my health and fitness levels.

So, to wind up, I started on my health and fitness journey probably from my late 20s (I quit smoking and took up swimming and eating better). I am now 64 and very fit and fairly healthy – I don’t have any chronic diseases or any signs of heart disease. My blood pressure (last time it was checked was 116/66 which is really, really good!)

I get disappointed in myself when I sabotage my own health journey. But the good thing is that it’s never all the time, I don’t just give up and give in (I guess I’m tenacious like that!). I’m still trying to figure out the sabotage, it’s sometimes when I’m feeling down or feeling stressed or sometimes I have no freaking idea… but I think because of 40 years of improving my eating and my exercise/fitness, I always want to go back to the health journey that I want to be on and set aside the setbacks as literally just that – setbacks.

There is no magic potion, book, article, blog or Instagram post that will be the “thing” that makes you want to improve your health and fitness. You start with one step forward, the odd step sideways, sometimes a step or two backwards, then back to one step forward.

A little progress each day really does add up to big results long term! You may not always be able to see or feel it, but trust that it will and trust yourself and know that the little “saboteur” within us may wreak occasional havoc, but your better self is mostly in the lead!

 

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