Tips for Staying Balanced During Summer Fun

Summer is here.  The grills are fired, the beer chilled, and the snacks are flying.  How can you keep yourself balanced during your summer parties and feel satiated without overindulging?

Summer BBQs and potlucks are a great time to be with friends, family and to enjoy the glorious outdoors.  It is also a time where people feel challenged about how to eat in balance when faced with so many tempting options.  Discover these 5 tips to create balance in your summer so that you can enjoy social gatherings without overindulging.

1.     Become the Veggie Queen/King

When attending a BBQ or potluck, always opt to bring a healthy dish. This doesn’t mean boring or plain tasting, it just means something nutritious that didn’t come pre-packaged.  For instance, a crunchy cabbage salad, fruit salad or any of these healthy recipes. This way you always have a healthy and yummy option to enjoy and share with others.  Help spread the goodness of vegetables!

2. On your plate before in your mouth

Ditch the mindless, pre-meal chip-snacking.  Wait until you can grab a plate and see exactly what you are enjoying.  Heighten your level of consciousness and notice the choices you are making.  This doesn’t mean chips and dessert can’t be on your plate, it just means you can place your food on your plate before you place it in your mouth.  Notice how you eat less and feel more satisfied because you are actually paying attention to what you consume.

3. Fill your plate once

Create a balanced plate the first time around filled with protein, veggies and healthy carbohydrates. If you go back for seconds, make it a round of veggies to fill you up with more nutrient-rich foods rather than empty, processed foods.

4. Hydrate with lemon.

Make sure you are drinking lots of water to combat any salty foods that are enticing the snack attacks. Lemon not only has Vitamin C, but it helps to balance your body’s pH while keeping your taste buds occupied and happy.

5. Skip eating dessert if you are drinking it.

Sugary alcoholic beverages can spike your blood sugar and throw you off balance.  If you choose to enjoy a mixed drink, think about passing on the ice cream.  Your body doesn’t need to overload on both fronts, yet you don’t want to feel the tension of restricting yourself. Choose which one you want to appreciate, and then savor each bite/sip.

8 Simple Steps to Master Mindful Snacking

I remember my mom asking me a very wise question when I was about 10 years old.  I had asked her for a snack before bedtime and she curiously responded: “What part of you is hungry? Are your eyes hungry? Are your hands hungry? Are your taste buds hungry? Are you thirsty? Or is your belly actually hungry?”

I remember having an Oprah, “Aha moment.”  It struck me that the sensation I was experiencing before bedtime might not be true hunger.  I took a moment to pause and replied: “My taste buds are hungry.”  My mom asked if I still wanted a snack since I wasn’t “truly hungry” and I indeed did, so she cut me up a juicy orange.

Since that evening, I pay attention to my inner dialogue because I realize I snack when I am not truly hungry.  Today, I ask myself: “Ok, am I actually hungry?  Or am I just trying to satisfy some other part of me?”  Sometimes, asking myself this question, I realize that only my eyes are hungry because something looks so good.  Other times, I realize my hands are hungry because I am feeling bored.  And sometimes I realize I am indeed hungry!  Usually, I listen to my voice of reason and snack mindfully.  Other times, I ignore my body and overindulge.   Snack or no snack, I check back in with myself to evaluate how I feel and grow more conscious of how my body reacts.

Learning to listen to yourself is a skill that takes time.  Learning to understand and obey what your body needs is a talent.  I am constantly working on both. The simple intention to understand what is going on in your mind and body is foundational.  Working this mindfulness muscle strengthens your connection to your feelings and thoughts.  This way, when you are snacking, potential feelings of guilt dissipate because you are conscious of where that urge is coming from and how to appropriately satisfy the craving.  You will eventually grow so strong that you will be fully present with each bite, chew and swallow—able to identify which part of your body you are actually feeding.  Until then, treat yourself with love and kindness while you learn to pay attention to your mind, body and how you feed it.

Follow these simple 8 steps to master mindful snacking:

1.     Pause and connect to your breath

2.     Ask yourself: “What part of me is truly hungry?”

3.     Make your snacking decision based on what your body truly desires

4.     Check back in with yourself to understand how your decision made you feel

5.     Make non-judgmental observations

6.     Breathe

7.     Let go and carry on with the rest of your day

8.     Send yourself love and kindness

Create Food, Warmth, and Smiles... All Year Long!

Another holiday season has come and gone. The time of year when people pause their work life to spend a little more time with their family and friends--cultivating a sense of community and warmth.  I know the holiday season may be daunting to some; however, for me, it is a special time for all of my favorite things: family, friends, food and fitness.  Simply because the holidays are over does not mean the party has to end. My recent trip to the Palm Beach Wine and Food Festival reminded me of just that.  It was an extraordinary, five-day festival that tickled all of my senses.  My sister, Sweet Loren, brought me to this event as her assistant.  As a foodie, a lover of people, and an avid beach walker, I was in heaven!  Every morning, I took a walk on the beach and spent some time meditating in the sun.  The days became more decadent when we ventured off to 3 course lunches and dinners--tasting delicious food created by some of the best chefs in America.  Francios Payard prepared my favorite meal of the week.  The lunch started off with a fresh crab salad, followed by a mouth watering miso-glazed Chilean sea bass, followed by a decadent stuffed quail, and finished with a mind-blowing hazelnut candy bar dessert.  Tasting these flavors and experiencing the rhythm of the meal with strangers was so inspirational for my soul.  Eating such beautiful food in a communal setting created an atmosphere of warmth, smiles and mindfulness.  I watched myself and others let down their barriers, share their stories and fill their bodies with love as we all ate, tasted and savored each bite.

I walked away from this dream-like week with a deeper sense of gratitude and appreciation for the human spirit-- understanding we are all humans who strive to connect to one another and grow from our experiences.  I was reminded that a delicious meal can act as a vehicle for cultivating meaningful relationships.  So just because the holidays are over does not mean we should stop putting intention and love into the meals we create and the people we share them with.  Instead, it should inspire us to deepen our relationships and put more effort into what we are doing and whom we are doing them with.  Allowing ourselves to still take pleasure in celebrating each day, each other, and what we feed ourselves. Allow the nourishment and warmth of the holidays to continue throughout the year.  Create special memories and moments with strangers and loved ones.  Witness how sharing meals open up doors of generosity, laughs, support and love.

Healthy and Happy Fourth of July

Happy Independence Day everyone! The day of the 3 “B's” has arrived, as most of us will celebrate our Independence Day by Barbecuing, drinking Beer and wearing Bathing suits.  This day only comes once a year where us Americans like to go big or go home.  The challenge here becomes not over doing it in the food or beer department.  The question then becomes, how can we muster up enough self-control  to have fun, but not drive ourselves over the edge?

Below are some helpful suggestions about making this holiday a healthy and happy one, that wont make YOU feel bad about yourself the next day.

Suggestions:

1.     Get the endorphins and blood flowing by doing some form of exercise in the morning.  You will probably spend most of your day sitting and chatting, so get your body moving!

2.     Start off the day eating a healthy and balanced breakfast—consisting of a protein and carb.  It also doesn’t hurt to get some veggies in!  Having a solid breakfast will keep your blood sugar stable so you will feel on track as you head to your afternoon/ evening BBQ.

3.     Arrive to your BBQ with mindfulness in mind—take your time to say hello to the hosts/other guests.  Enter into your mindfulness state where you get in touch with your breath and feel the energy of your environment.  Anchor yourself in the situation so you feel centered and in control.  This will help you make smart decisions throughout the night.  (This means no running for the food/ drink table the second you get there).  Remember to PAUSE, BREATHE, BECOME AWARE, REFLECT and ACT as you feel good about what you decide to drink, eat and do.

4.     Food choices—make sure you are making decisions in tuned to what YOU are craving.  If you are craving that burger, GO FOR IT! However, maybe you would feel better to split it with a friend or eat it without a bun?  Don’t think about restricting yourself, but focus on eating smartly and mindfully.  Also, remember to load up on lots of veggies before reaching into the chip bowl.  Carrots, celery and other raw veggies are delicious to eat with salsa or other light dips.

5.     Focusing on the lights—once you have eaten your meal, spend your energy else where in the party.  Don't socialize by the food table as this may make you more tempted to snack.  Get yourself to play a yard game with friends, go for a walk along the beach or go mingle with someone new—fill your mind with something else than food.

6.  Hydrate!—Drink lots and lots of water! Remember to keep hydrated throughout the day.  This will not only prevent you from feeling the heat of the sun, but it will prevent you from over eating.  Studies have shown that your mind might think you are hungry, when in fact you are only just thirsty!  Add lemon or other fruit flavors to keep you quenched and hydrated throughout the day.

7.   Most importantly, HAVE FUN, BE SAFE and TREAT YOURSELF WITH KINDNESS AND RESPECT!

Cooking Up Nourishment for YOUR Mind and Body

I have always been a foodie for as long as I can remember. This is due to growing up in a house where my family didn’t even finish its first meal of the day before discussing what we would eat next. We grew up trying to make each meal delicious, nutritious and of course: satisfying. I never use to take part in the cooking since I was the youngest of 3 siblings in a house where everyone was an amazing chef. I was, however, very much involved in the planning, critiquing and of course, 'dish duty'. It wasn't until I moved to Buenos Aires that my passion to eat good food expanded to learning how to cook yummy food as well. As I began to cook for myself, I realized how difficult cooking something delicious actually is. It took sometime to get my hands dirty and feel comfortable around the kitchen. I started to enjoy cooking more and more because I was not only creating more delicious meals, but it became another form of meditation. I realized sometimes I felt rushed to cook for no reason that I would chop my vegetables too fast and unevenly that my meal would end up a bit discombobulated and not as enjoyable. So instead, I learned to use my cooking time as a way to PAUSE, BREATHE, BECOME AWARE, REFLECT and ACT. I used the action of chopping as a way to slow down my mind and breathe so I could cut with intention. I also worked on controlling my mind by being patient while boiling water or sauteing food. This waiting time works to breathe and enjoy the process of cooking--whether it be solo or with loved ones. The act of cooking something homemade means you are filling your mind and body with good intentions and love. You have thought about what ingredients and spices sound the most satisfying and nurturing to your body, allowing you to get to know yourself on a deeper level.

Suggestion: Start cooking! Whether it be after you come home from work or on the weekends. Make time to cook something delicious instead of picking up the phone and ordering in. You will be shocked at not only how much money you will save, but how much more satisfying meals will be, and you might just lose a bit of that extra weight! Plan out your meals ahead of time by thinking of fun recipes to try or just follow your instinct and through a bunch of things together. While you are cooking, pay attention to yourself and do not allow yourself to get anxious or frustrated. Remember the motto to PAUSE, BREATHE, BECOME AWARE, REFLECT, and ACT. Fill your meal with love and compassion by taking the time to make it that much more delicious and nutritious. When you focus on the task at hand and are in the moment, you always do a better job than letting your mind race in a million directions. Notice how much tastier, satisfying and visually pleasing your meals will be. Enjoy your meal by eating slowly so you can taste each bite and discover what improvements could be made to the recipe. Take note of how the food nourishes your mind and body so that you learn to fill yourself with only positive things!

Remember: You have one mind and one body, so let's learn to use them right! (and feed it right!)