Mindful in May: Week Two Summary

Hello and happy Wednesday (evening)! We’re half way through May now and I hope you’ve felt some inspiration throughout the month or at least you’re getting more curious about your own mindfulness. This week I focused more on mindful eating techniques and ideas, but also the thoughts that go along with those.

Day eight – feeling in control verses in charge

This is a bit newer of a concept for many of us and I only just got inspired by the words “in charge” a few weeks ago. To me, it sounds so much more empowering than trying to be in control of your food choices. What’s the opposite of being “in” control? Most would say, being out of control and/or spinning out of control. That opposite is pretty extreme and the more we can work on things that help us stay away from two extremes…the better!

day nine – talk about them food groups

Fruits, veggies, grains, dairy, fat, and protein. What food groups do you want to get more mindful about? Some more? Some less? This is a great way to do a self-check up and assess how balanced you’re feeling. No judgement needed, but if you do a self-check and find that you’re only eating one vegetable per day it’s a cue to work on increasing those veggies.

day ten – the time it takes to eat

Have you ever felt like you scarf down your food and don’t even remember eating? Try timing yourself at one meal and see how long it takes you to eat. Four minutes? Ten minutes? One way to be more mindful is to increase the time it takes you to eat. This can help you enjoy your food more and make it an entire experience.

day eleven – pairing snacks

Two can be better than one! Sometimes one snack just doesn’t cut it, but that might be because it’s only one food group. Pair two food groups to increase the satisfaction factor! Try a protein and a grain or a fruit and a dairy.

Day twelve – Take a breath

We might be sick of this advice but guess what? It’s been around for so long because it works to calm down the brain, heart, and body! Before your next meal or snack, take a breath to help get yourself ready to eat and ready to enjoy the experience.

day thirteen – eat the rainbow

All of the different colors you can eat help to provide your body with different nutrients! A mindful check-in is to assess what colors you’re eating most often. Are you stuck on green? White? Try something totally different to add vibrance to your meals. We eat with our eyes first so make it colorful and enticing!

day fourteen – sparking joy

Has your food stopped giving you joy? Do you feel like everything is blah or you feel like the only way to get to your goals is to eat boring baby carrots? Guess what? It doesn’t have to be that way! While not every snack and meal has to be the most exciting thing you’ve ever eaten…why not try to have more of them spark a little joy in your life?

Did you write down these daily ideas? Do you need to go back through week one? Click here to do that! Take time to reflect on both weeks and see what stands out to you as one to two things you think are liveable and doable – right NOW. Then brainstorm ways you think it will work for you to incorporate them into your life.

Get ready, week three has already begun and truly…this is just the tip of the iceberg! 🙂

Mindful in May: Week One Summary

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.

Mindful in May 2019

Hello and happy Monday, friends! I’m so excited that May is almost here because it’s my birthday month AND I decided to focus solely on mindfulness throughout the month of May. You might be wondering why or what mindfulness means or why you should care about it?

When I was actively trying to lose weight, I learned techniques to become more aware of the food and drink I was consuming. I tried a lot of different things but one memory is stilly pretty clear, I was NOT mindful of my intake or my eating style. I would try to go all in on a plan and then a few days in go back to old habits. It’s a pattern many of us are familiar with and it’s not enjoyable at all.

Enter in mindful eating. Mindfulness is what helped me start to slow down and pay attention to my surroundings. I began to find myself eating less in front of the TV or if I did I at least took out my portion and didn’t eat straight from the bag/carton/box/container. I began to pay attention more to the portions I ate and I really focused on how supportive my environment was.

Enter in YOU! I practice mindfulness everyday and I want to pass on my knowledge and experiences to you. I’m not saying you should become mindful to lose weight, I’m saying it will help your eating experience feel better. Mindful approaches to our body, thoughts, food, drink, and more can help us become healthier as a whole. If your goal is to get more in touch, to become aware of habits that aren’t bad but maybe aren’t helpful, or if you do want to change your body…mindfulness is a GREAT place to start.

So. Where do we go from here? You join me through Mindful in May! Every post throughout the month will be focused on a way you can become more mindful. The weeks will focus on mindfulness about food, your environment, your mind, habits and more. Make sure you’re signed up for the mug club emails as you may get some extra special things throughout the month!

There will also be special reminders and ideas in my Instagram stories! That is where the crux of it will take place. I plan on having a daily mindful tip (they will all be saved in story highlight) and encourage you to share how it impacts you! I’ll also be doing a giveaway this month to those who participate. All in all, it’s going to be a great month and a chance for you to become more mindful. Recognize, however, that it’s just a month and while I don’t believe we can “break” habits, I do believe we can form new ones and practice (A LOT!) them until they become formed.

If you have questions, feel free to reach out anytime! You can reach me here in the comments, my email brewtition@gmail.com or through Instagram direct message. I cannot wait to take these mindfulness challenges with you every single day!