Practicing Mindfulness through Food (Holiday Edition)

This holiday season we present to you ways in which to practice mindfulness while eating, as we all know, holiday season = lots and lots of eating! Along with all the fun and excitement that comes with the holiday season, so does stress and increased stress levels can sometimes lead to more eating, oftentimes unhealthy eating. According to the Center for Mindful Eating, the principles of Mindful Eating include: "Our relationship to food is a central one that reflects our attitudes toward our environment and ourselves. As a practice, mindful eating can bring us awareness of our own actions, thoughts, feelings and motivations, and insight into the roots of health and contentment." With the following tools you can utilize mindfulness techniques while eating! 

Mindfulness eating engages all the senses: looking, smelling, tasting, touching and yes, even listening to our food.

With each bite notice: the way it looks, how it smells, the texture of the food, and finally the taste - go beyond and see how you are feeling with each bite and what you feel as you swallow your food, listen to your body slowly working for your nourishment. You may even hear the texture of your food.

Eat slowly and savor the food, pay attention to it: enjoy each bite, put your fork/spoon down in between bites, take a drink between the bites. Giving your body time to communicate with your brain when you feel full.

And finally, control your portions and eat when you are hungry. If you listen to your body, your needs will be communicated, the idea of mindfulness is to be present in the moment and aware. 

We leave you with a couple of activities you can do in your home (or when visiting friends and family this holiday season), these activities can be done at anytime: 

1) Mindfulness Eating Exercise

2) Mindfulness Eating with children (this activity can be used with adults also)

Below are some resources for further reading:
http://www.thecenterformindfuleating.org/

American Heart Association Food Diary 

Mindful Eating: 5 Easy Tips to Get Started

A very Happy Holidays and a very Happy New Year from us to you! 

Cultivating a Healthy Self Body Image

Cultivating a healthy self body image can be a larger task in this day and age of constant saturation of images of what and how we should look. With the ever more intrusiveness of social media in our second to second lives, it makes it that much more difficult to remove one's idea of self from those projected as ideals from the media. However, there are many ways in which one can in fact, even with the constant media banter of what one should be, foster a healthy self body image.

According to the Cleveland Clinic, "Self-image is the personal view, or mental picture, that we have of ourselves. Self-image is an internal dictionary that describes the characteristics of the self, including intelligent, beautiful, ugly, talented, selfish, and kind. These characteristics form a collective representation of our assets and liabilities as we see them." 

According to Youngwomenshealth.org, "Body image is based on your thoughts and feelings about the way your body looks. Sometimes the way you think other people are judging your appearance can affect your body image. Poor body image comes from negative thoughts and feelings about your appearance, and a healthy body image is made up of thoughts and feelings that are positive. Body image is a major factor in self-esteem; which is the way you think and feel about yourself as a person."

Body image is part of self image and they are inextricably linked to self esteem. Having a positive self esteem will lead to a positive self image which will lead to a positive body image. The following are some ways in which a positive self esteem can be cultivated, provided by youngwomenshealth.org:
  
Focusing on your unique qualities. 

Focusing on your education: Learning gives you the power to make a difference in your life and in the lives of others.

Participating in a variety of sports or activities: This can be a great way to stay healthy and fit, which adds to a positive body image. 

Taking up a new hobby or learning to play an instrument: Have you ever wanted to play the guitar? Maybe you want to learn how to play chess. Take time to find your hidden talents! 

Setting and reaching new goals: Having something to look forward to can give you a sense of pride and help you work through different challenges throughout your life. 

Being an inspiration to others: If you thought of your own ways to cope with social situations and find confidence, you may find it rewarding to share advice and offer encouragement to others.

For further reading on the topic, see the following links:
http://articles.chicagotribune.com/1990-05-27/features/9002130170_1_self-image-disorders-diet
http://youngwomenshealth.org/2012/05/30/self-esteem/
http://www.self-esteem-experts.com/how-to-increase-self-esteem.html
http://my.clevelandclinic.org/health/healthy_living/hic_Stress_Management_and_Emotional_Health/hic_Fostering_a_Positive_Self-Image
http://kidshealth.org/en/teens/body-image.html

Art, Music & Healing

 

 It is well established in many parts of the world that music and art have healing properties, whether that is for physical ailments or mental illness or both. Oftentimes, it isn't as simple as labeling an illness a physical or a mental one as many have components of both. It has been well established that art helps alleviate pain in cancer patients and music helps improve memory in dementia patients.  

According to researchers from the American Journal of Public Health, "Music is the most accessible and most researched medium of art and healing, and there has been a principal emphasis on the soothing capacity of music and its ability to offset overly technological approaches to care. In particular, music therapy has been shown to decrease anxiety. The pleasure shared by participants in the healing process through a music therapy program can help to restore emotional balance as well. There is also evidence of the effectiveness of auditory stimulation, together with a strong suggestion that such stimulation abolishes pain, as a strategy for achieving control over pain."

It has been mentioned again and again in literature that music is a great source of reduction in stress as well as pain, physical and emotional. Music has also been linked with the calming of neural activity which can lead to reductions in anxiety. 

Art on the other hand can help people express thoughts and feelings that may be too difficult to put into words. Art has been used as a great therapeutic tool for those suffering from depression as well as be a great aid for trauma recovery. 

"Art can be a refuge from the intense emotions associated with illness. There are no limits to the imagination in finding creative ways of expressing grief. In particular, molding clay can be a powerful way to help people express these feelings through tactile involvement at a somatic level, as well as to facilitate verbal communication and cathartic release and reveal unconscious materials and symbols that cannot be expressed through words." - American Journal of Public Health

These are some very specific examples of how art and music has been utilized in therapeutic ways. There are many, many day to day ways in which art and music are helpful as well. There is a reason for why adult coloring books have become so popular in recent times! Below are some of the ways in which music and art are beneficial for all whether suffering from an illness or not, provided by http://www.drawingonearth.org/resources/10-reasons-why/

Art Generates a Love of Learning & Creativity. Art develops a willingness to explore what has not existed before. Art teaches risk taking, learning from one’s mistakes, and being open to other possibilities. Kids who are creative are also curious and passionate about knowing more.

Art Develops the Whole Brain. Art strengthens focus and increases attention, develops hand-eye coordination, requires practice and strategic thinking, and involves interacting with the material world through different tools and art mediums.

Art Prepares Kids for the Future. Creative, open-minded people are highly desired in all career paths. Art and creative education increases the future quality of the local and global community. Being creative is a life long skill and can be used in every day situations.

Art Teaches Problem Solving. Making art teaches that there is more than one solution to the same problem. Art challenges our beliefs and encourages open-ended thinking that creates an environment of questions rather than answers.

Art Supports Emotional Intelligence. Art supports the expression of complex feelings that help kids feel better about them selves and helps them understand others by “seeing” what they have expressed and created. Art supports personal meaning in life, discovering joy in one’s own self, often being surprised, and then eliciting it in others.

Art Builds Community. Art reaches across racial stereotypes, religious barriers, and socio-economical levels and prejudices. Seeing other culture’s creative expression allows everyone to be more connected and less isolated – “see how we are all related.” Art creates a sense of belonging.

Art Improves Holistic Health. Art builds self-esteem, increases motivation and student attendance, improves grades and communications, nurtures teamwork, and strengthens our relationship to the environment.

Art is Big Business. At the core of the multi-billion dollar film and video game industry are artists creating images and stories. Every commercial product is artistically designed, from chairs to cars, space stations to iPods. And a Picasso painting just sold for 106 million dollars.

Art Awakens the Senses. Art opens the heart and mind to possibilities and fuels the imagination. Art is a process of learning to create ourselves and experience the world in new ways. Arts support the bigger picture view of life: beauty, symbols, spirituality, storytelling, it also helps us step out of time allowing one to be present in the moment. Art keeps the magic alive.

Art is Eternal. Creativity and self-expression has always been essential to our humanity. Our earliest creative expressions were recorded in petroglyphs, cave paintings, and ancient sculptures. One of the first things kids do is draw, paint, and use their imaginations to play.



For additional reading on this topic: 
http://www.healthcommunities.com/chronic-pain/music-therapy-art-therapy-healing.shtml
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2804629/
http://ncfy.acf.hhs.gov/features/thinking-creatively-family-and-youth-work/art-therapy
http://www.everydayhealth.com/hs/major-depression/creative-therapies/
http://health.usnews.com/health-news/patient-advice/articles/2014/05/27/paint-write-sing-how-the-arts-help-heal-patients
http://www.americansforthearts.org/sites/default/files/ArtsInHealthcare_0.pdf
https://www.psychologytoday.com/blog/brick-brick/201402/does-music-have-healing-powers
http://www.drawingonearth.org/wp-content/uploads/2015/06/10reasonswhy.pdf

Practicing Mindfulness

Living in the here and now - mindfulness in a nutshell. This week we will focus (pun-intended) on Mindfulness. Yes, mindfulness, the new, hot and trendy, wellness technique. The great thing about it however, is that it works, it truly does! And, there is plenty of data to back it up, not only in neurosciences research again and again, but also thousands of years of practice in the Eastern world. 

We will share some daily mindfulness techniques to utilize in your already set schedules. The fantastic thing about this practice is that it is very easy to implement into one's life. Some of the following techniques have been adopted from this resource:  

Mindfulness in Your Morning Routine

Pick an activity that constitutes as a part of your daily routine, such as brushing your teeth, shaving or taking a shower. When you do the activity, totally focus on what you are doing, the body movements, the taste, the touch, the sounds, the smells, the sight, etc. The idea is to involve all of your sense and fully experience the activity with them all with awareness. 

When thoughts arise, acknowledge them, let them be, and bring your attention back to the activity. Again and again, your attention will wander, when this occurs and as soon as you realize this has happened, acknowledge it, note what distracted you, and bring your attention back to the activity. 

Mindful Eating

For those looking to cultivate an awareness of how food and drink might make you feel, both physically and emotionally, and break free of unhealthy eating habits.

At Mealtimes: Prepare your meal as you normally would. Turn off all distractions, no mobile phone notifications, no TV, no laptop to distract you from your meal. Set your table with care and include a candle in your arrangement. Set your meal before you. Before you begin to eat, light the candle, if possible.  

Spend a moment in contemplation of the meal you are about to consume. Where have all the ingredients come from? Why have you selected them? How do you think this meal will make you feel? Does it have emotional significance to you? When you are halfway through your meal, pause for a moment and allow yourself a rest. How do you feel? When you have finished your meal, allow yourself a moment to feel grateful for the food you have eaten. When you are finished with your contemplation, blow out the candle.  

Mindfulness of Domestic Chores

 

Pick an activity such as ironing clothes, washing dishes, vacuuming floors, and do it mindfully.

For example, when ironing clothes: notice the color and shape of the clothing, and the pattern made by the creases, and the new pattern as the creases disappear. Notice the hiss of the steam, the creak of the ironing board, the faint sound of the iron moving over the material. Notice the grip of your hand on the iron, and the movement of your arm and your shoulder. 

 

If boredom or frustration arises, simply acknowledge it, and bring your attention back to the task at hand. When thoughts arise, acknowledge them, let them be, and bring your attention back to what you are doing.  Again and again, your attention will wander. As soon as you realize this has happened, gently acknowledge it, note what distracted you, and bring your attention back to your current activity. 

Simple, everyday activities can be done in a mindful manner. With time and practice, leading up to more mindful living. 

 

“Keeping one’s consciousness alive to the present reality” -Thich Nath Hanh

Positive Self Talk

The self talk habit is one that is often solidified in childhood, whether positive, negative or a mix. Then over the years this - self talk - tends to color the way we live our day to day lives, from every event we experience to every decision we make. However, the good news is that we can change it anytime we want, and now is a better time than any to change and create a more positive self talk. Not only will having more positive self talk boost productivity but can also help with increased self-confidence and more stress relief. We will present a few strategies with which one can create more positive self talk in one's life.

First, you can begin with noticing the patterns: once you are more conscious of your internal dialogue, it will become much easier to navigate through the thoughts and alter them. 

One sure way of tracking such activity is by keeping a journal: you can carry a journal with you and make a note of self talk throughout the day, or write out a summary at the end of the day, whichever is preferable; journaling can surely provide great insight into the internal dialogue taking place daily to later analyze and make changes. 



Second, after you are aware of the internal dialogue, you can begin by changing the negative internal dialogue to a positive one. 

One method of accomplishing the above is by incorporating milder wording: in your self talk, replacing emotionally charged words with milder versions of them can help in neutralizing the feelings, for instance - instead of using words like 'hate' or 'angry' - you can use words like 'dislike' or 'annoyed'.

Another way of combating negative self talk is to change it to neutral or positive self talk: if you find yourself having a negative thought, for example - having plans cancelled last minute to something you were looking forward to can seem negative initially, but think of what you can do with the new free time you've gained. So, if a negative thought or event takes place that kicks off the negative self talk, attempt to think of a positive that combats the negative in that situation (and once you pause to think of them, they will be there).  

An additional method is to change self-limiting statements to questions: self-limited statements can be damaging to self-esteem and confidence and can also cause stress. Next time a thought that comes across your mind that may go something like the following: "I cannot do this!" and "This is impossible!" change it to "How can I do this?" and "How is this possible?" will turn it into a more hopeful situation and open up more possibilities, which in turn, can help in reducing stress and boosting confidence.

 Positive affirmations can be incredibly helpful solidifying a more positive internal dialogue. These positive affirmations can be desired outcomes and goals and short and focused. By repeating them and even reading them out loud with emotion will make it that much more powerful and can give way to a new set of beliefs, creating a more positive internal dialogue.

Focus on enjoyable moments: while challenges and difficult times are inevitable, the enjoyable moments come as well- and to hold onto those memories and thoughts and focusing on them can aide in creating a more positive outlook overall. You can choose to fill your mind with positive images, in fact, you can choose to do a fun project to make it a point to focus on the positive once, at least every day with the following - https://100happydays.com/

Lastly, practice, practice and more practice! The more you practice in changing the self talk to a more positive one, the better you will become at it, just like exercising any muscle of the body can make it stronger, changing the brain and mind act similarly and require practice!