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Mindful in May: Week One Summary

May 7, 2019 No Comments

Mindful in May: Week One Summary

May 7, 2019 No Comments

For those of you who have been following along, we are officially one week into Mindful in May! If you’re not sure what that is, click here! There’s still time to join in and learn something about your own mindfulness this month (and beyond!).

Week one focused on awareness. Without being aware of where you are starting with mindfulness…where would you go? How would you begin? That’s what week one has been all about. Let’s recap!

Day One: Write it Out

I find it is important that no matter the journey you are on, it can be wicked helpful to write it down and let your thoughts come to life on paper. Refer back to these intentions and thoughts every single day…even multiple times a day!

Day Two: Too much or Too little?

The ingredients in a recipe are what make it work well together. But! Too much of one ingredient can cause off flavors or an imbalanced finished product. Today was about bringing awareness to what you feel you are getting too much of and too little of.

day three: hunger curiosity

I like the idea of being curious about our hunger. To become mindful (or even intuitive) I think we have to start trying to listen to our hunger. Is it coming from the gut or is it coming from the heart? Do you get hunger cues or do you eat solely based on routine? There’s no right or wrong answer but increasing your awareness can help you get to the root of hunger struggles.

Day four: feeling fullness

In the same way that it’s important to start being more aware of hunger, it’s important to start recognizing fullness too. Many people find they eat past the point of being full because they aren’t aware of how it feels to be full without hitting the maximum stuffed level. The hunger scale (coming in week two!) is going to be a very helpful tool as we dive deeper into this month long event!

day five: struggle foods

Do you keep a food in your home or direct environment that you struggle with on a daily basis? Being more mindful of the food in your environment can help you identify a way to create space. Creating space means if you have a candy dish on your table but you’re finding it next to impossible to resist bingeing on it, try moving it. The problem is not having some candy, it’s feeling a loss of control or self-loathing that takes away the enjoyment of food and only feeds us guilt instead. Some people need to remove certain foods from their house for a while so we can create space to deal with the underlying issue. Other times it can be appropriate to keep the food, move it out of sight, and still find ways to increase a pause for yourself (like a few deep breaths and reviewing your intentions) before you indulge in an immediate impulse to soothe an urge to eat. Obviously I care about this one a lot since it got a whole paragraph. I am pretty sure I could write a book about it. More thoughts to come!

day six: staying hydrated

How mindful do you feel about your water intake? Do you understand why we need water or have you just been told to drink it just ’cause? It has many functions including lubricating joints, transporting nutrients and removing waste. The general recommendation is eight, 8oz glasses per day. Some people need more but in general that’s a good goal to start with. Set a reminder in your phone or start drinking one glass with each meal. It can be easier to attach a new habit to an already established one like meal time.

day seven: Small food, big impact

Little foods can make a BIG impact! Some people call things like this super foods but I prefer tiny awesome powerhouse foods that can kick some ass. Okay, that is probably a bit exaggerated! My example today was shelled hemp hearts from Manitoba Harvest (FYI I’m an Ambassador for this company but I’m not trying to sell you. I use them and reached out to join their program because it’s already a food I enjoy). These little guys pack a lot of protein and health fat in such a small serving. Before you pack your lunch or eat a snack, take a mindful moment and ask yourself, “is there anything else I could do to make this healthier just because?”

Week one summary DONE! That’s an awful lot of information to take in and guess what? These weeks are easy to repeat on your own beyond just the month of May! You won’t break habits with me, you won’t actually break habits in general. You can, however, form new habits and practice using them over and over until they become engrained like our old ones. Habits are in a part of our brain that does not fade, unlike our memories. It’s more impactful to form new habits and practice them than to try and “break” an old one.

I hope you enjoyed week one! I would love to hear any feedback or changes you experienced over the week on Instagram or here so don’t be afraid to tag me there or write in the comment section below.

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Meet the Brewer

Hi, Im Jessi! I'm a beer-loving registered dietitian with a no size fits all approach to nutrition and life. I care about making nutrition livable, doable and guilt free. Join me! Read More

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