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Jenny Eden Coaching

JENNY EDEN COACHING

How to Eat Mindfully When you don’t Have Time

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order to ensure we can provide a healthy meal for our families and ourselves. (If you’re not sure at all what to buy–contact me right away at <a href=\"mailto:jenny@jennyedencoaching.com\">jenny@jennyedencoaching.com</a>, and schedule an appointment with me!) Eggs, milks, basic spices, brown rice, potatoes and canned beans are scored as must-haves for easy-to-make healthy meals. But the 6 items listed below, which are a little more unique and unexpected, are great additions for creating flavorful and satisfying meals, while still remaining healthy and without breaking the calorie bank.\r\n\r\n&nbsp;\r\n<h1><u>Dried Cellophane noodles</u></h1>\r\n[caption id=\"attachment_358\" align=\"alignright\" width=\"300\"]<a href=\"http://jennyedencoaching.com/wp-content/uploads/2016/02/cellophane.jpg\" rel=\"attachment wp-att-358\"><img class=\"size-medium wp-image-358\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/02/cellophane-300x255.jpg\" alt=\"dried cellophane noodles\" width=\"300\" height=\"255\" /></a> noodles[/caption]\r\n\r\n&nbsp;\r\n\r\nCellophane noodles (also called <strong>Chinese vermicelli</strong>, <strong>bean threads</strong>, <strong>bean thread noodles</strong>, <strong>crystal noodles</strong>, or <strong>glass noodles</strong>) and are actually made out of beans; most of the time mung beans, but can also be made out of yams or potato starch. Often used in Asian dishes, they are translucent noodles that can be reconstituted to be put into soups or made into spring or summer rolls, or simply provides a base for a simple Asian sauce; e.g. soy, sesame oil, sesame seeds or peanuts and scallions or garlic. (You get the idea.) They have a mild taste and are quite slippery in consistency. Best part of all is that they can satisfy your noodle cravings without adding all the extra carbs and calories. The nice thing about these is that they can remain on your pantry shelf for many months, so they are always on hand and you simply have to pour hot water over them to reconstitute.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1><u>Pomegranate Molasses <a href=\"http://jennyedencoaching.com/wp-content/uploads/2016/02/PomegranateMolasses.jpg\" rel=\"attachment wp-att-359\"><img class=\"alignright size-medium wp-image-359\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/02/PomegranateMolasses-300x200.jpg\" alt=\"PomegranateMolasses\" width=\"300\" height=\"200\" /></a></u></h1>\r\n&nbsp;\r\n\r\nPomegranate molasses is a syrupy and tangy condiment made by reducing pomegranate juice. It can easily be made at home by slowly reducing pomegranate juice until it becomes thick. It offers a certain fragrance and acidity to your dishes that really livens up lackluster food. Use it in your next salad dressing, as a glaze mixed with soy sauce for lamb, poultry or fish and tofu, add to sauces and stews or even add it to iced beverages such as iced tea. Try it in your sparkling water with a little simple syrup or Stevia and fresh mint. It’s unusual enough to bring some brightness and sparkle to your everyday dishes. No longer an obscure mid-Eastern staple, you should easily find it in your local supermarket, and certainly on line. It has a long shelf life and will be a surprisingly versatile addition to your pantry.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1><u>Anchovy Paste<a href=\"http://jennyedencoaching.com/wp-content/uploads/2016/02/Ansjovis.jpg\" rel=\"attachment wp-att-357\"><img class=\"alignright size-medium wp-image-357\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/02/Ansjovis-300x225.jpg\" alt=\"gross but good!\" width=\"300\" height=\"225\" /></a></u></h1>\r\n&nbsp;\r\n\r\nEver wonder why the sauces in dishes you get at Italian restaurants are so much better than at home? Believe it or not, it’s due to a little smidge of anchovy paste. Many people cringe at the thought of anchovies and I’ve met many a friend for lunch who gingerly picks them out of Caesar salads. But even just the slightest amount of this paste can add a depth of flavor and a special “fifth” flavor, i.e. umami, to many dishes. Add it to marinara sauce, or saute some garlic and onion in olive oil and then add a slight amount of the paste to it for a delicious flavor booster. You can even add scant amounts to soups, stews and braises to add more depth.\r\n\r\n&nbsp;\r\n<h1><u>Parmesan Cheese</u></h1>\r\n&nbsp;\r\n\r\nDon’t forget to take advantage of the extra umami that good, imported Parmesan can provide. Save the rinds and put them in sauces, soups, stews and braises. Grated Parmesan will round out your vinaigrettes and vegetables as well. Don’t forget to use it in your <a href=\"http://jennyedencoaching.com/recipes/flavorful-and-healthy-frico-chips\">fricos.</a>\r\n\r\n&nbsp;\r\n<h1><u>Grapeseed Oil<a href=\"http://jennyedencoaching.com/wp-content/uploads/2016/02/grapeseed-oil.jpeg\" rel=\"attachment wp-att-360\"><img class=\"alignright size-medium wp-image-360\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/02/grapeseed-oil-300x300.jpeg\" alt=\"grape seed oil\" width=\"300\" height=\"300\" /></a></u></h1>\r\n&nbsp;\r\n\r\nWe’re often accustomed to using only a few different oils in our cooking, namely the ever present extra-virgin olive oil, which certainly boasts taste and a good health profile. But an often-overlooked alternative is grapeseed oil. Made out of grape seeds, it’s a polyunsaturated oil which is neutral in flavor and has a high smoking point and is ideal for cooking foods at high heat, like searing meat, since the oil won’t break down easily. It’s also as healthy, if not healthier, than olive oil. A 1993 study supports the claim that grape seed oil increases <a href=\"https://en.wikipedia.org/wiki/High-density_lipoprotein\">high-density lipoprotein</a> (HDL-C or \"good cholesterol\") levels and reduces <a href=\"https://en.wikipedia.org/wiki/Low-density_lipoprotein\">LDL</a> levels. (Nash, DT (2004). \"Cardiovascular risk beyond LDL-C levels: Other lipids are performers in cholesterol story\". Postgraduate Medicine <strong>116)</strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1><u>Fresh Turmeric<a href=\"http://jennyedencoaching.com/wp-content/uploads/2016/02/tumeric.jpg\" rel=\"attachment wp-att-361\"><img class=\"alignright size-full wp-image-361\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/02/tumeric.jpg\" alt=\"not slugs\" width=\"225\" height=\"179\" /></a></u></h1>\r\n&nbsp;\r\n\r\nLike kale of the green leafy veggies category, turmeric has become the darling of rhizomes of late. Don’t be alarmed by the fact that the fresh roots look like slugs. The little gems contain myriad properties that aid in digestion, act as a strong anti-inflammatory and antioxidant and are quite versatile in their use in the kitchen. Shred some into smoothies, add to Indian dishes and curries and make fresh hot tea. They are becoming more available in the produce section of supermarkets. <a href=\"http://www.healwithfood.org/what-uses/fresh-turmeric-root-cooking-ideas.php\">Click here</a> for more suggestions on how to use turmeric in your cooking.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nAnd to get a complete list of essential pantry items, click the image below!\r\n\r\n<a href=\"https://jennyedencoaching.leadpages.co/leadbox/145b71a73f72a2%3A1347ae9f5f46dc/5648554290839552/\" target=\"_blank\"><img class=\"\" src=\"https://lh3.googleusercontent.com/FfmXBUz7NCkvpJbwCyYsJHzcK3AStSEPwi-zHIGgF3tLfWlkJo-8F_zBUX5hOTtdFRaTmG44OcIpKtrSwVdQGA=s0\" alt=\"\" width=\"212\" height=\"318\" /></a><script src=\"https://jennyedencoaching.leadpages.co/leadbox-1463695623.js\" type=\"text/javascript\" data-leadbox=\"145b71a73f72a2:1347ae9f5f46dc\" data-url=\"https://jennyedencoaching.leadpages.co/leadbox/145b71a73f72a2%3A1347ae9f5f46dc/5648554290839552/\" data-config=\"%7B%7D\"></script>\r\n\r\n&nbsp;\r\n\r\nWhat are some unexpected, yet healthy condiments or pantry staples that are in your kitchen? Let me know in the comments section!\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\";s:10:\"post_title\";s:63:\"6 Unexpected Items to Add to Your Healthy Pantry/Fridge Staples\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:62:\"6-unexpected-items-to-add-to-your-healthy-pantryfridge-staples\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2016-12-09 07:07:24\";s:17:\"post_modified_gmt\";s:19:\"2016-12-09 12:07:24\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:35:\"http://jennyedencoaching.com/?p=356\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"1\";s:6:\"filter\";s:3:\"raw\";}i:1;O:7:\"WP_Post\":24:{s:2:\"ID\";i:847;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2016-11-22 09:30:22\";s:13:\"post_date_gmt\";s:19:\"2016-11-22 14:30:22\";s:12:\"post_content\";s:4219:\"<a href=\"http://jennyedencoaching.com/wp-content/uploads/2016/05/dont-yuk-my-yum.jpg\"><img class=\"aligncenter size-full wp-image-1357\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/05/dont-yuk-my-yum.jpg\" alt=\"Food Shaming\" width=\"800\" height=\"800\" /></a>\r\n\r\n&nbsp;\r\n<h1>{No Food shaming Zone }</h1>\r\nWe hear a lot these days about body shaming, which fuels the desperate quest for the so-called ideal body by means of food restriction, excessive exercise and medication. These heroic efforts generally lead to short-term success, but ultimately to failure and angst. This is a shame in and of itself!\r\n\r\n&nbsp;\r\n\r\nWhat I want to discuss today, though, is food shaming. Yes, <span style=\"text-decoration: underline;\">food shaming</span>. If you look around, this kind of shaming happens all the time, and helps promulgate the “good food /bad food” phenomenon that we see everywhere. This can create deep anxiety about one’s food choices, and for some, ultimately can lead to fear of food and consequent eating disorders.\r\n\r\n&nbsp;\r\n\r\n<u>Case in point</u>: In the 2008 election, there were <a href=\"http://www.debbieschlussel.com/358/out-of-touch-barack-hussein-obamas-arugula-moment/\">headline news articles</a> published essentially shaming Barak Obama for liking arugula! Arugula? Poor arugula cowering in the corner, hiding behind the kale and mustard greens – forever doomed as an “elitist food”.   So, if I like arugula, does that mean I’m elitist and that I don’t understand the trials and tribulations of the average middle class American? Doubtful, but this is the zeitgeist of food today along with the moralizing using food choices to describe character (I’m good if I eat broccoli, bad if I eat Doritos).\r\n\r\n&nbsp;\r\n\r\nDo you think the lion bullies in the jungle are off to the side chuckling and making fun of the tiger that opted for antelope that day instead of water buffalo?   And by the way, didn’t you know “Real men don’t eat quiche!”?\r\n\r\n&nbsp;\r\n\r\nThis food shaming truly has to stop. As a vegetarian for almost 30 years, I’ve been the butt of relentless jokes regarding my food choices. Tofu? Ewww! Why would anyone eat tofu? My dear grandmother, may she rest in peace, used to stare me down, just daring me with her eyes to not eat her sweet and sour meatballs and was mortally offended when I opted for the only vegetarian choice she made available – bread.\r\n\r\n&nbsp;\r\n\r\nWe see this regarding other cultures as well. In fact, there is an entire show on the food network devoted to ‘Bizzare Foods” hosted by Andrew Zimmern, who is both revered and mocked for eating such “strange” foods from other countries as goat testicles, whale blubber and chocolate covered crickets.\r\n\r\n&nbsp;\r\n\r\nIt’s been said that one man’s poison is another man’s cure. Do we really have to live in a culture where men who <u>don’t</u> eat steak and potatoes are regarded as less masculine? And where women who don’t pick at food but savor and enjoy full portions of food are less “dainty” or sexy than those who eat lettuce and sip on Diet Coke, all the while fantasizing and plotting an explosive binge when home alone?\r\n\r\n&nbsp;\r\n\r\nI think not. I think we need to just lay off everyone else’s food choices and simply focus on whatever nourishes and delights our own bodies and us the most. We are all different, with different nutritional needs and biochemistry. We have the beautiful ability as human beings to have diversity – in our bodies, in our minds and yes, in our taste buds.   We also have freedom of choices.\r\n\r\n&nbsp;\r\n\r\nI’ll make a deal with you. Don’t tease me for being a tofu-loving vegetarian and I’ll lay off the fact that you just downed 150 toxic and destructive chemicals in that Cheetos and Diet Coke lunch you just ate.\r\n\r\n&nbsp;\r\n\r\nAre we on?\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px \'Helvetica Neue\',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 1; z-index: 8675309; display: none; cursor: pointer;\">Save</span>\";s:10:\"post_title\";s:32:\"Food Shaming: Don\'t Yuck my Yum!\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:16:\"dont-yuck-my-yum\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2016-11-21 20:47:20\";s:17:\"post_modified_gmt\";s:19:\"2016-11-22 01:47:20\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:35:\"http://jennyedencoaching.com/?p=847\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"1\";s:6:\"filter\";s:3:\"raw\";}i:2;O:7:\"WP_Post\":24:{s:2:\"ID\";i:1497;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2017-01-10 10:06:15\";s:13:\"post_date_gmt\";s:19:\"2017-01-10 15:06:15\";s:12:\"post_content\";s:5451:\"<img class=\"aligncenter size-full wp-image-1499\" src=\"http://jennyedencoaching.com/wp-content/uploads/2017/01/5-ways-to-Improve-your-Relationship-with-Food.jpg\" alt=\"Improve your relationship with food!\" width=\"804\" height=\"536\" />\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nI know, I know,  you don\'t get it;  You get along with everyone and have such good friends - so why does your relationship with food have to be so fraught, right?  Despite your easy going disposition and popularity in your communities  when it comes to food you two just can\'t seem to get along.\r\n\r\nI want to be honest even though I\'m considered a \"<a href=\"http://www.bostonglobe.com/magazine/2016/12/01/why-some-people-have-willpower-and-others-don/v9qlEXcYBzIam9zPccN0TN/story.html?event=event25\" target=\"_blank\">food therapist</a>\" and work with people all over the world helping them to develop a better relationship with food, I didn\'t always have such a healthy relationship with food myself. In fact, I struggled for most of my adult life. It wasn\'t until the last 3 years where I finally turned inward and learned how to trust my own body wisdom, stopped chronic dieting and learned to have an amazing and joyful relationship with food. You can have this too!\r\n<h2><span data-verified=\"redactor\" data-redactor-tag=\"span\" data-redactor-style=\"font-size: 16px;\"><strong data-redactor-tag=\"strong\">Let me share with you 5 ways to improve your relationship with food starting NOW!</strong></span></h2>\r\n<span data-verified=\"redactor\" data-redactor-tag=\"span\" data-redactor-style=\"font-size: 16px;\">1. <strong data-redactor-tag=\"strong\">Stop eating when you\'re distracted!</strong> When you eat while driving, watching TV, or even surfing the internet, you\'re not totally present or aware of eating. This can cause us to be also unaware of when we\'re naturally full and can stop eating. It takes 20 minutes for our brains to get the message that its full. When you\'re eating \"on the go\" or in a distracted way, it\'s common to overeat. So, try making EATING the only activity. It will be hard at first but you can do it! Start with just a undistracted snack and go from there.</span>\r\n\r\n<span data-verified=\"redactor\" data-redactor-tag=\"span\" data-redactor-style=\"font-size: 16px;\">2. <strong data-redactor-tag=\"strong\">Get in touch with PLEASURE again</strong>. Guess what? As a species, humans seek pleasure and avoid pain. We\'re so lucky to be a species where we can derive pleasure from eating and flavors....so take the time to savor your food and notice the different flavors and textures on your tongue. We have lived in a restrictive dieting culture for so long that many of us have lost touch with allowing ourselves to enjoy different foods without guilt! I\'m giving you permission to do so! Let me know how it goes!</span>\r\n\r\n<span data-verified=\"redactor\" data-redactor-tag=\"span\" data-redactor-style=\"font-size: 16px;\">3. <strong data-redactor-tag=\"strong\">Choose macronutrient balanced foods</strong> - Aim to have a complex carb (veggie, fruit, whole grains) Lean protein (chicken, fish, eggs, tofu) and a healthy fat (avocado, nuts/seeds, full-fat yogurt, salmon) for every meal and snack. When you give your body what it truly needs in terms of balance, it will reward you with reducing the need to binge or crave or overeat. Even if you end up eating something more unhealthy - enhance that choice with some of the foods I just described. You can then have the best of both worlds because you get the treat you\'re craving and you reduce your chance of binging more on that food because you\'re buffering it with healthy enhancements.</span>\r\n\r\n<span data-verified=\"redactor\" data-redactor-tag=\"span\" data-redactor-style=\"font-size: 16px;\">4.<strong data-redactor-tag=\"strong\">Write a pleasure inventory</strong>. Write down every single thing that gives you happiness, joy and satisfaction big and small. Why? Well, when we eat sugary, salty, processed or fatty foods, tons of DOPAMINE is released in your brain, and the reward centers in the brain light up creating a feedback loop of you wanting more and more of that food. Employees in the food manufacturing business call this the \"Bliss Factor\" for the consumer and it\'s why so many of us struggle! But guess what? We can actually generate our own natural dopamine! We can do it by pursuing lots of items on your pleasure inventory. This is an exercise that I do with my one-on-one clients and works beautifully. When they find they are struggling, they whip out their list and aim to do 2-3 things on that list. If, afterwards they still want that food, I give them full permission to eat it as long as they....</span>\r\n\r\n<span data-verified=\"redactor\" data-redactor-tag=\"span\" data-redactor-style=\"font-size: 16px;\">5. <strong data-redactor-tag=\"strong\">Eat mindfully and own the decision</strong>! Put the said food on a plate or in a bowl. Sit down at the table and close your eyes. Take 2-3 deep breaths to get your body in a relaxation response and aim to chew 10-15 times before swallowing. Notice how your body feels before, during and after each bite. Put your fork down between bites. Enjoy and savor it!</span>\r\n\r\nLet me know which of these you try and how it helps!\r\n\r\nIn the meantime, continue the healing by downloading my 6-part video training on ending emotional eating.\r\n<div style=\"display: none;\"><img src=\"http://jennyedencoaching.com/wp-content/uploads/2017/01/5-ways-pinterest.jpg\" /></div>\";s:10:\"post_title\";s:45:\"5 Ways to Improve your Relationship with Food\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:32:\"5-ways-improve-relationship-food\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2017-01-09 16:19:14\";s:17:\"post_modified_gmt\";s:19:\"2017-01-09 21:19:14\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1497\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"0\";s:6:\"filter\";s:3:\"raw\";}i:3;O:7:\"WP_Post\":24:{s:2:\"ID\";i:2352;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2018-05-07 11:01:21\";s:13:\"post_date_gmt\";s:19:\"2018-05-07 15:01:21\";s:12:\"post_content\";s:5749:\"<img class=\"aligncenter size-full wp-image-2353\" src=\"http://jennyedencoaching.com/wp-content/uploads/2018/05/nordwood-themes-567520-unsplash.jpg\" alt=\"I deserve that brownie\" width=\"3304\" height=\"4956\" />\r\n\r\nHave you ever declared something like this, often with righteous indignation or rebellion?\r\n\r\nIt might show up when you\'ve had a long day, been especially stressed-out or even after an argument with someone. We also feel that way when we have denied ourselves of these culinary treasures for too long and you start to feel resentful of the forced ingestion of raw celery and plain, \"clean\" protein.\r\n\r\nBecause as a food culture we have such conflicted and mixed emotions about pleasure with food and with morality over food, when we finally give in and do partake in the \"forbidden foods\", it\'s often fraught with guilt, fear and worry which can short circuit or diminish the delight in eating that food in the first place, which actually changes how we digest and assimilate those foods and how it affects our bodies.\r\n\r\n&nbsp;\r\n<h2>Quite a conundrum.</h2>\r\n&nbsp;\r\n\r\nBut when we talk about the word <strong>deserve</strong>, what it really implies is an entitlement to something that we feel is rightfully ours yet has been cruelly taken away either internally (self-proscribed food restriction) or externally (dieting culture).  It begs the question whether we deserve and are entitled to pleasure and comfort, which can be the subtext underneath this proclamation.\r\n\r\n&nbsp;\r\n<h2>The answer to this is a resounding YES!</h2>\r\n&nbsp;\r\n\r\nBut, it\'s not for the reasons you think.  You see, WE are the ones have internalized the idea that certain foods are good and others are bad; that some are socially acceptable and show that you are working hard towards health and others are circumspect because of its questionable nutrition and potential consequences on our bodies.\r\n\r\nThe reality is that we have sovereignty over our own bodies and choices.  Only we can determine what we deem acceptable for our own bodies and only we can know which foods delight and which cause harm.  The problem is that we too often listen to other people to make those determinations for us and then are left with shame and worry if/when we don\'t completely comply with those arbitrary norms or the diet trend du jour.\r\n\r\nSo, when you\'ve been desperately trying not to have that delicious brownie that makes you happy and does the job comforting you, AND you deal with some sort of major stressor or emotional threat or are completely overwhelmed, we do feel a sense of entitlement to be comforted - and that often shows up with food as the panacea.  Of course we know that this comfort is only short-lived and the angst that follows can be even worse than the restriction itself.\r\n\r\nHere is what you REALLY deserve:\r\n\r\n&nbsp;\r\n<h3>You deserve to eat in a way that feels right to you</h3>\r\n<h3>You deserve to have agency over your body and your food choices</h3>\r\n<h3>You deserve not to be shamed by you or anyone else for those choices</h3>\r\n<h3></h3>\r\nAND\r\n\r\n&nbsp;\r\n<h3>You deserve to find alternatives to comfort and assuage your complicated emotions that don\'t include food at all.</h3>\r\nHardly anyone in our culture gives you permission or tools to do this.  So we revert back to what we\'ve always done and the vicious cycle continues.  Let me be the one to give you permission to have absolutely everything you want and desire.  Let me give you permission to experience true pleasure with food, even those foods with little to no nutritional value.  Let me help you find concrete tools and strategies to help create a relaxation response in your body, which in turn, will give you even more efficacy over those choices.\r\n\r\nHere are some starting tools for you:\r\n\r\n&nbsp;\r\n<ol>\r\n <li>Take 3-5 deep breathes before deciding what to eat and when.</li>\r\n <li>Tune into and isolate the driving emotion causing you to believe you deserve that brownie right now</li>\r\n <li>What is at the root of it?  Boredom? Stress, existential angst, overwhelm?</li>\r\n <li>Give yourself a time-out for 10 minutes to ground yourself and open up other possibilities to comfort and relax you.</li>\r\n <li>Make a decision from that place and honor whatever the outcome.</li>\r\n</ol>\r\n&nbsp;\r\n\r\nYou have permission to eat that brownie, whenever you feel that it serves you. But, you also deserve to be happy and at peace.\r\n\r\n&nbsp;\r\n\r\nBelieve it or not, you can have both.\r\n\r\n&nbsp;\r\n\r\nJoin me for a <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https://jennyedencoaching.webinarninja.com/webinars/31576/register\">free webinar</a></span> on Wednesday, May 16th at 2pm eastern where we\'ll unpack our food culture and society\'s role in our conflicted and confounding relationship with food.\r\n\r\nYou\'ll learn:\r\n\r\n&nbsp;\r\n<h3><span style=\"font-weight: 400;\">:: How morality, food culture and shame around pleasure are at the root of our eating concerns. </span></h3>\r\n<h3><span style=\"font-weight: 400;\">:: How to step out of body blame and shame and embrace pleasure with food</span></h3>\r\n<h3><span style=\"font-weight: 400;\">:: How to bring consciousness to the food culture that doesn\'t truly support a healthy relationship with food.</span></h3>\r\n<h3><span style=\"font-weight: 400;\">:: 5 ways to reclaim power over food by releasing morality and creating an abundance mindset. </span></h3>\r\n<h3></h3>\r\nSpots are limited - join the webinar (with a 24 hour replay) by <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https://jennyedencoaching.webinarninja.com/webinars/31576/register\">clicking this link</a></span>\r\n\r\n&nbsp;\r\n\r\n<div style=display:none;><img src=\"http://jennyedencoaching.com/wp-content/uploads/2018/05/brownie.png\"></div>\";s:10:\"post_title\";s:28:\"But, I DESERVE that brownie!\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:20:\"deserve-that-brownie\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2018-05-08 06:23:46\";s:17:\"post_modified_gmt\";s:19:\"2018-05-08 10:23:46\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=2352\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"4\";s:6:\"filter\";s:3:\"raw\";}}s:10:\"post_count\";i:4;s:12:\"current_post\";i:-1;s:11:\"in_the_loop\";b:0;s:4:\"post\";r:162;s:13:\"comment_count\";i:0;s:15:\"current_comment\";i:-1;s:11:\"found_posts\";s:2:\"35\";s:13:\"max_num_pages\";d:9;s:21:\"max_num_comment_pages\";i:0;s:9:\"is_single\";b:0;s:10:\"is_preview\";b:0;s:7:\"is_page\";b:0;s:10:\"is_archive\";b:1;s:7:\"is_date\";b:0;s:7:\"is_year\";b:0;s:8:\"is_month\";b:0;s:6:\"is_day\";b:0;s:7:\"is_time\";b:0;s:9:\"is_author\";b:0;s:11:\"is_category\";b:0;s:6:\"is_tag\";b:1;s:6:\"is_tax\";b:0;s:9:\"is_search\";b:0;s:7:\"is_feed\";b:0;s:15:\"is_comment_feed\";b:0;s:12:\"is_trackback\";b:0;s:7:\"is_home\";b:0;s:6:\"is_404\";b:0;s:8:\"is_embed\";b:0;s:8:\"is_paged\";b:0;s:8:\"is_admin\";b:0;s:13:\"is_attachment\";b:0;s:11:\"is_singular\";b:0;s:9:\"is_robots\";b:0;s:13:\"is_posts_page\";b:0;s:20:\"is_post_type_archive\";b:0;s:25:\"\0WP_Query\0query_vars_hash\";s:32:\"4ceaffe2cd218d16b06229acec1766ee\";s:28:\"\0WP_Query\0query_vars_changed\";b:0;s:17:\"thumbnails_cached\";b:0;s:19:\"\0WP_Query\0stopwords\";N;s:23:\"\0WP_Query\0compat_fields\";a:2:{i:0;s:15:\"query_vars_hash\";i:1;s:18:\"query_vars_changed\";}s:24:\"\0WP_Query\0compat_methods\";a:2:{i:0;s:16:\"init_query_flags\";i:1;s:15:\"parse_tax_query\";}}', 'no') ON DUPLICATE KEY UPDATE `option_name` = VALUES(`option_name`), `option_value` = VALUES(`option_value`), `autoload` = VALUES(`autoload`)

Mindful eating

 

One of the most common resistances I hear when clients or friends tell me that they want to learn intuitive and mindful eating is that they don’t have time to devote to it or the patience to make it happen consistently.

 

This makes sense.  Why?

 

Because we live in an never-ending loop of stimuli, action, rest, repeat, where the action takes precedence over the receiving and the output is valued over the input.  

 

How can we possibly slow down, create space and time to just eat when there is so much that needs to get done in a day.

 

Heck, even I fall prey to the endless distractions, shiny objects and allure of multitasking for fear of FOMO or worse….being left behind.

 

I can feel my restlessness and impatience coursing through me when I try to slow down to eat.  After all these years, it still takes practice to quiet myself and give myself permission just to eat, to nourish without distraction.

 

So, I get it.  

 

You truly don’t feel like you have the wherewithal to learn this and do this.

 

But, unlike so many endeavors of your past where you have thought in black and white about your perceived successes, this one has no parameters and no deadlines.  It doesn’t have a beginning, middle or end. And it definitely doesn’t have a perfection principal.

 

All mindful eating asks of you is to drop in to your body, and the eating experience.  To agree to stay present and aware and to detach from the stories and judgements you have about food, about your body and about your appetite.

 

It’s not easy but it is simple.

 

Ted Talk speaker and motivational speaker Mel Robbins has a pretty confronting but honest quote about not having enough time for things:

 

… “instead of saying you don’t have time, try saying ‘it’s not a priority’ and see how that feels”..

 

Because, the truth is, we DO have time.  We just are not making it a priority.

 

Why should you make it a priority?  

 

Because over 65% of women ages 25-45 have some type of disordered eating.  Because, 38% of adults who self-reported overeating did so because of stress.  And because studies on Mindful Eating are associated with these powerful benefits:

 

 

 

 

 

 

 

Related Post:  Micro-Mindful Moments

So, if one of your main concerns in learning to tackle mindful eating is time, try these very simple techniques and strategies to help you move pasts the common blocks and resistances.

 

 

1. Ask yourself: Do I really not have time, or am I just not making it a priority?

 

2. Start simple: Have only 1 mindful meal or snack per week to start and commit fully to it.

 

 

3. Start simply by just doubling the amount of times you chew per bite.

 

 

4. Start by just removing obvious distractions: not driving and eating, not watching TV and eating, not eating standing up and multitasking while eating.

 

 

5. Do a time audit.  Determine how much time you spend on non-essential things like internet time, online shopping, TV time and the like and reclaim just a ½ hour of that time to devote to practicing mindful meals.

 

 

6. Take my free mindful eating course to learn more about simple steps you can take today to practice intuitive and mindful eating.

 

The journey to reconnect with your own joyful relationship with food and body starts by turning inward and reclaiming that special ability that each and every one of us has to nourish ourselves in a balanced and effortless way.  Time is a construct that is malleable and changes based on our priorities and perceptions. Many of us are so outcome-based instead of process-based, that we won’t even try unless we feel we can give it 100%. Don’t let perfectionism and black-and- white thinking prevent you from peering out into the vista of mindful eating which can literally change your whole relationship with food and body.

 

Tell me: Have you given up on learning mindful eating due to perceived lack of time?  What are some other blocks, challenges and resistances you’ve come across?

 

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