Embracing Mindful Eating: Nourishing Body and Soul

You're busy, I get it. If you're a parent like me, and even if you're not, sometimes feeding yourself can be the last thing on your to-do list or something you fit in while in a meeting or in the car.

Why do I care?

Your nervous system has two states of being; ‘fight or flight’ or ‘rest and digest’. When you are operating in ‘fight or flight’ mode, all your blood and energy is sent to the brain, heart, and muscles so that you can either fight or run away from danger.

In ‘fight or flight’ mode you are NOT in the best state to digest your food. If you eat when your nervous system is thinking it needs to be preparing for combat, you will likely suffer digestive symptoms like heartburn, indigestion, bloating, gas, and either constipation or diarrhea. Because your body is not focusing on digesting food, you also won’t absorb as many nutrients from whatever you are eating, not to mention miss out on the actual enjoyment of your food which is a really important part!

Be honest with yourself - can you take 15 minutes to slow down and actually be present with your food? Is the world going to fall apart in that short period of time? I know this is not always realistic for a hectic morning of meetings or getting the kids ready for school, but most of us have at least one meal or even a snack each day that we can slow down and be more mindful with.

By cultivating mindfulness in our eating habits, we can enhance our overall well-being and create a more harmonious relationship with food.

1. The Art of Slowing Down: Mindful eating starts with slowing down the pace of our meals. Get off your phone, step away from the TV, avoid the dreaded doomscroll while eating. Take a moment to pause before digging in, and observe your food with curiosity. Notice the colors, smells, and textures. By savoring each bite and chewing slowly, we allow ourselves to truly experience the flavors and enjoy the nourishing process.

2. Engaging the Senses: Engage your senses during mealtime. Tune in to the sounds of food preparation, the aroma that fills the room, and the colors that fill your plate. As you take a bite, pay attention to the different tastes and textures and how the food feels in your mouth. Engaging all your senses enhances the pleasure and satisfaction derived from eating and gets your digestive juices for better nutrient absorption and digestion.

3. Listening to Your Body: One of the fundamental principles of mindful eating is learning to listen to our body's cues. By slowing down while eating, you're more likely to notice when hunger arises and when it begins to subside. This allows you to honor your body's needs and maintain a balanced relationship with food.

If you're ready to take it one step further, check out the link below to download a mindfulness activity you can do in just a few minutes with a piece of chocolate or another treat. If you give this a try once, every day, or all week, I'd love to hear how it goes for you. Feel free to drop me an email or shoot me a DM on Instagram.

Chocolate Mindfulness.pdf

Download PDF • 107KB

More Plants for the Planet!

Everyone has their reasons for going plant-based. I grew up eating mostly plant-based, eating some dairy here and there. Making the transition to fully plant-based and flexing sometimes depends on what's going on in my life (pregnancy, postpartum, training etc) has been easier for me than others.

Lately, going vegan has become a more popular lifestyle choice since there are so many mainstream alternatives to dairy and meat. Plant-based diets have a lot of health benefits, and save a lot of animal lives. Additionally, the focus on how consuming meat and dairy products affects the planet has also been a big factor for a lot of people.

In honor of #earth day, I wanted to talk about the specific benefits to the planet of opting for a diet of mostly plants.

Reduced greenhouse gas emissions

One of the biggest benefits of going vegan is the reduction of greenhouse gas emissions. The livestock industry is a major contributor to greenhouse gas emissions, accounting for about 14.5% of global greenhouse gas emissions. In fact, the livestock industry produces more greenhouse gases than all transportation combined. Methane, which is produced by cows and other livestock, is a potent greenhouse gas that is 25 times more effective at trapping heat in the atmosphere than carbon dioxide.

Saved water

Another benefit of going vegan is the reduction in water usage. Animal agriculture is a very water-intensive industry, with some estimates suggesting that it takes up to 2,500 gallons of water to produce just one pound of beef. In contrast, it only takes about 25 gallons of water to produce one pound of wheat. By switching to a vegan diet, you can help to conserve water resources and reduce your impact on the planet.

Preserved land

Animal agriculture also contributes to deforestation and the destruction of natural habitats. The clearing of land for animal grazing and feed production has led to the loss of forests and other ecosystems, which has negative impacts on biodiversity and climate. By going vegan, you can help to preserve these vital ecosystems and protect the planet's natural resources.

Protection of biodiversity

The production of animal-based foods often leads to the destruction of natural habitats and the loss of biodiversity. By adopting a plant-based diet, we can help protect the diversity of life on our planet. Plant-based agriculture can be more sustainable and actually promote biodiversity by using crop rotation and other methods to promote soil health.

Reduced water pollution

Livestock waste can pollute water sources, leading to the proliferation of harmful algae and bacteria. By consuming fewer animal products, we can reduce the amount of animal waste that ends up in our waterways.

What about you?

• One person who goes vegan can save approximately 219,000 gallons of water a year!

• If you ate one less burger a week, it would be the equivalent of taking your car off the road for 320 miles.

• If you switched from using dairy milk to an alternative beverage, the level of greenhouse gases emitted would be 2/3 lower, or more!

• A vegan diet requires about 75% less land than a diet that includes meta, dairy and eggs.

In addition to these environmental benefits, a diet that prioritizes more whole foods in the form of plants also has positive impacts on personal health and animal welfare. Vegan diets are often rich in fiber, vitamins, and minerals, and have been linked to lower rates of chronic diseases such as heart disease, diabetes, and some cancers. Vegan diets also eliminate the need for animal cruelty and exploitation, which is an ethical consideration for many people.

Let's not be tricked into thinking that our own choices can't make a difference. Choosing to eat more plants and less meat and dairy products, even one day a week is a powerful way to make a positive impact on the planet and your health. Give mother earth some love today, and every day by choosing more plants.

How Sugar is Affecting Your Brain & Gut

Sugar is delicious- I get it. I absolutely have a sweet tooth, and I will never tell you that a piece of fruit is going to satisfy you the same way ice cream will, but these days sugar gets added to all sorts of foods, even not traditionally sweet ones, and we're consuming way more of it than ever, often without knowing it.

Like anything, sugar is totally fine in moderation, so have that birthday cake, enjoy those girl scout cookies and share that pint of ice cream when the craving hits. The problem with sugar is that when consumed in excess, it can start to have negative effects on both your biome and mental health.

How Sugar Affects Gut Health

One of the primary ways sugar affects gut health is by promoting the growth of harmful bacteria in the gut. I want to be clear, normally, with a balanced diet, and moderate intake of sugar, this is not a problem. However, when consumed in excess, or when the body is otherwise under stress, harmful bacteria feed on sugar and can quickly multiply, leading to an overgrowth of unhelpful microorganisms in the gut.

An overgrowth of that bacteria in the gut can lead to some not-so-fun things including:

• Increased inflammation: An overgrowth of harmful bacteria can lead to increased inflammation in the gut. Chronic inflammation has been linked to a range of health problems, including heart disease, cancer, and diabetes.

• Digestive problems: An overgrowth of harmful bacteria in the gut can lead to digestive problems, including bloating, gas, and diarrhea.

• Weakened immune system: The gut plays a crucial role in supporting a healthy immune system. An overgrowth of harmful bacteria in the gut can weaken the immune system and make it more difficult for the body to fight off infections and illnesses.

The mind and your biome are connected via the gut-brain axis, a bidirectional communication system where signals travel in both directions through a complex network of neurons, hormones, and immune system molecules. Basically, they talk to eachother. Ever been stressed or worried and had your stomach get 'butterflies' or some nervous indigestion? Then you've experienced this in action. The health and function of our gut can have a significant impact on our mental health, and vice versa.

Research has shown that imbalances in the gut microbiome can lead to a range of mental health disorders, such as anxiety and depression, while stress and other emotional states can also affect gut health. An increase in sugar consumption will affect the brain indirectly via this axis, and also directly which I'll explain a bit further.

The Link Between Sugar and Mental Health

When we consume sugar, especially when not in the presence of fat and protein, it can cause a rapid increase in blood sugar levels. This rapid spike in blood sugar can lead to feelings of euphoria and increased energy, commonly referred to as a "sugar high." However, this feeling is often short-lived, and the subsequent crash in blood sugar levels can lead to negative effects on our mental health, not to mention feeling sluggish and just, crappy.

Here are some of the ways that too much sugar can impact mental health:

1. Depression and Anxiety: Studies have found that a high-sugar diet may increase the risk of developing depression and anxiety. One study found that men who consumed a diet high in sugar were more likely to develop anxiety than those who consumed less sugar.

2. Cognitive Function: Sugar has also been found to impact cognitive function. One study found that consuming a high-sugar diet was linked to impaired memory and reduced attention span.

3. Addiction: Sugar can also trigger the reward center of our brain, leading to a potential addiction to sugar. This can lead to cravings and overconsumption of sugar, continuing to perpetuate this cycle.

Again, I want to stress that an otherwise healthy person without any gut or mental health issues, who enjoys sweets from time to time, is going to be completely fine. There is room for balance and chocolate in any diet. I'm talking about a diet in which most of the foods are heavily processed, both food and beverages contain a lot of added sugars and additionally, there are a lot of sugar-laden foods consumed.

So, what can you do to limit added sugars?

1. Read Food Labels: Food labels can be an excellent tool for identifying sources of added sugar in your diet. Manufacturers are now required to list 'added' sugar under sugar. Look for products that are low in added sugar or sugar-free.

2. Choose Whole Foods: This is an obvious one, but whole foods, such as fruits, vegetables, and whole grains, are naturally low in added sugar and high in nutrients. Also, research has shown that the sugar in fruits and vegetables is packed with fiber which can help slow down the absorption of sugar in the bloodstream.

3. Avoid Overly Processed Foods: Processed foods, such as candy, baked goods, and processed snacks, are often high in added sugar. Replace these foods with healthier options, such as fresh fruit, nuts, or seeds.

4. Use Natural Sweeteners: Natural sweeteners, such as honey, maple syrup, or stevia, can be used in moderation as a healthier alternative to processed sugar.

5. Practice Mindful Eating: Mindful eating involves paying attention to the sensations and emotions associated with eating. This can help you become more aware of your sugar intake and make healthier choices.

Reducing added sugar intake can have a positive impact on your total well-being, especially gut & mental health. By making small changes to your diet, you can reduce your sugar intake without losing your mind and start to notice you crave it a lot less. You can even re-train your palate and will begin to notice how sweet things like fruit and even some vegetables like tomatoes can be.

Remember, living your life the nourished way is all about balance and finding what supports you, and your wellness. By scaling back some of the added sugars we consume regularly, you'll also find more joy in those special moments and treats. If you're interested in a reset- check out my 21-day no-added sugar plant-based program here! Cheers!