Category Archives: Nutrition

How to Become a Mindful Eater

How to Become a Mindful Eater

As someone who struggled with weight gain, I can attest how the need to eat mostly happens between your ears and not in the belly. Before I became a mindful eater, I would unthinkingly walk to the fridge and eat whatever I can find. Most of the time, my stomach would tell me I’m full but my mind would tell me otherwise.

For people who have gone through the same problem, getting out of it can be difficult. I know some people who required intervention from their loved ones to get them out of this unhealthy cycle. In my case, it took awareness and a health scare to snap me out of it.


To be mindful is to be aware with what’s happening to you. Unless you do not see the problem, you will continue with the unhealthy choices that you make. Sometimes it requires a life event for you to be proactive about your health.

Get Help

Getting help is the first step to becoming a mindful eater. It does not have to be a professional help. You can talk to a trusted friend about your issues involving food. You may also help yourself by reading about how you can improve your health. The moment I noticed that I’m not healthy; I decided to find ways to get me out of my unhealthy habits.

Healthy Eating = Healthy Life

As the saying goes, you are what you eat. That is very true for people who are struggling with weight. Technically, we have been eating since the day we were born. It has become a very common activity that we take it for granted. Sometimes we stuff food in our mouths without even thinking about what it can do to our body.

The opposite happens when you become a mindful eater. Instead of thinking of eating as something automatic, what you do is you plan your meals ahead. This way you can monitor the kind of food you are eating.

Of course, this is something easier said than done. It was a struggle for me in the beginning. The good news is, it becomes easier with time. Another good news is I was never too hard on myself. There are days when I let loose and allow myself to indulge in my cravings. However, mindful eating has become “automatic” for me that I do not have to reinforce my commitment.
You can do the same too. Start by being mindful of the fact that you deserve to be healthy and happy.

What to Do About Eating?

Problems with Binge Eating?

I used to struggle with binge eating. I know a lot of people with the same problem. It starts with a harmless craving for something sweet. The next thing you know, you find yourself in front of the fridge looking for food to satisfy your craving.
For a long time, overeating past dinner was a habit I tried to get rid of. The fact that I was aware of what it was doing to my body made it worse. I knew what I was getting myself into but it seemed like I could not control myself. In my mind, there was an invisible force that lured me to the fridge even after I already had my meal.

To resolve this, I decided to consciously remind myself not to eat past 8 o’clock in the evening. It worked for the first couple of days, but I went through backslide and thought I would never recover. I realized that maybe there is more to this issue than addressing it with sheer determination. I looked it up and learned there are different causes to this problem. Each of these causes requires a particular approach for the best recovery.

Discovering the Root of the Problem

I learned that I overate not just because I was bored. I realized that hunger can either be emotional or physical. The nights when I had the strongest urge to eat were during those nights when I was going through stress at work or with my personal life.
On the other hand, I know some people who overeat because they starved themselves during the day. For obvious reasons, not eating anything when you need it the most will result to hunger that you can’t control. The worst part about not eating during the day is you overeat at night just when you are about to sleep. This means you can no longer burn the calories that you have gathered. As a result, you gain more weight instead of the other way around.

How to Resolve Binge Eating

The solution to binge eating depends on the root cause of the problem. If you are feeling physical hunger, the solution is to not skip meals. Eat a healthy balanced meal when you are supposed to. Be aware of the fact that starving yourself will not help you achieve the weight that you desire. In fact, it will do the opposite to your body.

On the other hand, if the root cause of the problem is emotional, you must confront these issues first. I joined yoga classes so I can minimize my stress levels. I tried my best to keep my work at the office and not bring it with me when I go home. All these things worked perfectly although it took time.

Resolving eating problems take time. It is a process that requires dedication and patience. Do not be too hard on yourself when you relapse. Get to know yourself better and find out why you overate again. Address the root cause of the problem and you are on your way to healthy eating.

Four Ways to Healthier Downtimes

Ways to Healthier Downtimes

We always hear about how a busy lifestyle creates stress. What we don’t talk about as often as we should is how non-busy times can be unhealthy as well. Based on experience, it is during downtimes when I overeat, think of unhealthy thoughts, or get stuck in front of the computer or television.

As someone who advocates health and fitness, I struggled to keep my downtimes as productive as possible. There are days when being active is just too much that I’d rather stay in bed, get a slice of pizza, and scroll mindlessly through social networking sites. The thing is, there is nothing wrong if you want to do these in certain days. However, there are ways to keep your downtimes healthier and still get the same enjoyment. Here are four ways to do it.

  • Snack HealthyWhen the weather is cold and you just feel like staying home, you can’t help but eat as many snacks as you can. Instead of going for the usual poison of your choice aka chips and other junk foods, you may consider making a smoothie or other healthier alternatives. Contrary to popular belief, healthy food can taste good too. In fact, you can prepare vegan pizza with recipes that are easily accessible online.
  • Spend Time with your FamilyWhen I have free time, I make sure I go out with my family and go some place where we can bond. Sometimes we go out and walk our dogs, ride our bicycles around town, or go swim at a local pool.
  • Plan Your Day AheadThe problem with downtimes is they create this illusion that you have all the time in the world. Instead of wasting the day away, why don’t you plan your day ahead? Perhaps there are tasks that you have been putting aside during your busier days. Planning ahead will give you more room to weed out activities that you need to finish from unproductive ones. Be wise in using your downtimes to avoid stressful work later on.

Join Groups with the Same Interests as Yours

I joined a yoga group when I quit my job to start a new one. That preoccupied my time and helped me focus on my health as well. The idea is to never stay idle. Just because you have time to kill, doesn’t mean you waste it on activities that will not contribute to your wellbeing.