Inspiration & Wellness Newsletter
Make Life Great in 2008! |
|
|
|
|
Welcome to the May issue of "Make Life Great in 2008!" In each issue we'll look at two topics: Life Choices and Eating & Exercise Tips. May is for mindfulness! This month the choice focuses on mindfulness, and the tip explores mindful eating.
If you enjoy these newsletters, but have missed some this year, click here to view past issues. Please pass along the newsletter if you have a friend who might enjoy it.
|
| The Power of Living in the Present Moment |
|
Are you preoccupied, rushed and distracted in your daily routine? Do you find yourself reacting to difficult people and situations? Are you quick to label a person or situation? Have you decided 'who' you are and become closed to new possibilities? Do you worry about the future and rehash the past? These are some of the ways we keep ourselves from the present moment, and miss opportunities for awareness, connection and fulfillment.
If you practice consciously living in the present moment, your thoughts and actions will be more aligned with your values and create a more peaceful state of well being. From this empowered place you can find inspiration, creativity and manifest life changing habits.
Here are some ways to practice being present:
-
Breathe. Each deep breath can be a mini meditation bringing you back to the present.
-
Bring your attention to your surroundings - look at things, touch things, listen without judgment or labeling so your awareness increases
-
Focus on your heartbeat and feel the aliveness in your body
-
When getting in your car, breathe and sit for 20 seconds before starting your engine
-
When waiting in line or in traffic, notice your irritations, breathe, then let them go.
Fundamental to being in the present moment is learning acceptance. When you get angry, resentful or irritated, take a deep breath and remember: "This too shall pass." Don't dwell on challenges unless you can take specific action to address them. Check in with yourself regularly: "Am I present, am I accepting of this situation, am I resisting/complaining/judging?"
As you live more presently, your inner strength will grow to help you deal with challenges without reacting. The more present, peaceful and powerful you are, the more intuitively your thoughts and actions align with your values.
Food for thought:
- In what areas in your life would you like to be more mindful?
- How will your life be different if you are?
Would you like assistance to create more mindfulness and intention in your daily routines? Contact Andrea for a complimentary coaching call, and see how coaching can help you start moving forward! (847) 971-3643 or email: coach@andrea-gaines.com |
|
| Mindful Eating |
|
How often do you eat something just because it's there in front of you? Or eat when you are stressed? Or eat what you are served at a restaurant rather than taking half home? Or eat pasta or potatoes instead of substituting for extra vegetables? Do you allow yourself a 'pass' to eat poorly because you are not at home or it's a 'special occasion?' Mindful eating is about paying attention to thoughts, feelings and bodily sensations and making a conscious choice to eat well. We often use food unconsciously as a way to medicate our emotions instead of choosing the best fuel to energize us.
Eating mindlessly is often a way to fulfill a need, other than hunger, that is not otherwise being met such as, the need to celebrate, relax, feel full and satisfied, sooth anxiety, relieve boredom or feel nurtured and loved. It's helpful if you can pause, before eating compulsively, breathe and ask yourself, "How do I feel? What do I really need right now? How else can I meet that need?"
Here are some tips to eat more mindfully:
Have a Plan - Know what you intend to eat and when. Have a plan for what you will do to meet your needs other than using food.
- Start your day with a 'clean eating' breakfast so you set yourself up for good choices the rest of the day
- Clean our your environment - toss things in your cabinets you'd rather not be eating
- How many times do you plan to eat sweets this week - 2x?
- How many servings of grains/breads/pastas will you plan to eat each day?
- If 10 represents feeling fully stuffed, stop eating when you feel like at 6/7
- Take a few drops of homeopathic 'Rescue Remedy' to help you settle down
- Have a cup of tea
Pay Attention to Transitions - When you are transitioning from work to home, or bringing your child home from school, or getting home after a long day of travel - create a ritual that helps you slow down & get present.
- Sitting for 5 minutes when you walk in
- Reflect on 3 things that went well recently
- Take a deep breath and give yourself a chance to shift energies to the present moment, rather than using food or alcohol to transition
Eating Out - Commit to sticking with your healthy eating program even when you are out for dinner!
- Plan ahead - What to I intend to eat? Will I drink, if so, how much?
- Skip the starches and substitute extra green veggies
- Skip the dessert or share it with the table, so you only have a few bites
- Eat half the portions served and take the rest home for breakfast or lunch tomorrow
- When traveling, pack almonds and apples to energize you between meals
Eliminate Distractions - I know you like to multitask but it's too easy to overeat and not register fullness if you are watching tv, eating while driving or using the computer. Practice eating in silence a few times and notice your bodily cues.
Positive Reinforcement - Believe in your ability to make healthy eating your lifestyle. Instead of berating yourself for slipping or throwing in the towel because you pigged out, use that energy to figure out what caused the slip and how you can handle it next time.
- Re-commit each day to starting anew with 'clean' eating habits
- Reflect each day and write down what you did do well
- Don't beat yourself up and let one bad day turn into two, etc. - just get back to it
Food for thought:
- What circumstances are you most likely to overeat?
- What's usually going on inside of you when you use food to settle down?
- What else could you do to 'feed' this need?
|
|
|
|
|
If you are curious about learning more, I'd love to hear from you! Please write with any questions on today's topics. My coaching will enable you to achieve your goals and stick with a well designed plan. It will assist you to focus on self-care and balance and will motivate you to have a consistent exercise program and healthy eating habits. Contact me for a complimentary coaching call and see for yourself! Call (847) 971-3643 or email: coach@andrea-gaines.com Read more at: www.andrea-gaines.com
Andrea Gaines
Life & Wellness Coach, CWC
Personal Trainer, ACE
Group Fitness Trainer, ACE
847-971-3643
|
 |
Are you part of a group that would appreciate a speaker or group coaching sessions on these or other related Wellness topics? Please contact Andrea for more details.
|
| |
|
