Eat What You Love, Love What You Eat

The Gifts of Mindful Eating

It has been a joy celebrating these 12 Gifts of Mindful Eating with you. The practice of writing a new one each day has helped me foster mindfulness during this busy holiday season. I hope these have helped you too! If so, please post a comment - I'd LOVE to hear from you!

YOUR FINAL GIFT ...

You've probably heard the saying, how you do anything is how you do everything. While that may be an overgeneralization, many of us who are mindless, neglectful, fearful, or controlling with our food and eating are also that way in other aspects of our lives.

Fortunately, the converse is also true: as we become more mindful, intentional, curious, and non-judgmental about our food and eating, we become more mindful in other aspects of our lives. Further, as we free up our energy by learning to eat what we love fearlessly and love what we eat mindfully, we have much more energy available to _ _ _ _ _ _ _ _ _ _ _ _ _ !

The answer to the puzzle is found in the first letter of the capitalized phrase in each day's gift (including today). Email the phrase to trainingATamihungry.com (substitute @ for AT - we are trying to beat the spambots!) and you will receive a small gift to remind you of the gifts of mindful eating and be entered to win an Am I Hungry? Self-Paced Program! Winner will be announced January 2nd, 2013!

P.S. We would love to guide you through the process of learning to eat (and live) mindfully! Check out our Am I Hungry? Workshops and Webinars: Am I Hungry? Programs

P.S.S. Follow us on Facebook or Pinterest for regular inspiration like this!

in Families, Food, and Fitness, How Do I Eat?, How Much Do I Eat?, What Do I Eat?, When Do I Eat?, Where Do I Invest My Energy?, Why Do I Eat? | Permalink | Comments (0) | TrackBack (0)

12 Gifts of Mindful Eating: Day 12 - Gratitude

What if there was one simple act that could cultivate more happiness, peace, success, health, and love in your life? There is: gratitude. LIFE’S GREATEST GIFTS ARE FOUND IN THE EVERYDAY MOMENTS THAT WE TAKE FOR GRANTED.

Day 12: The Gift of Gratitude

How would your life change if you paused to express gratitude every time you ate? (Check in to tomorrow for the answer to the puzzle and instructions to receive your final gift!)

in Families, Food, and Fitness, How Do I Eat? | Permalink | Comments (1) | TrackBack (0)

12 Gifts of Mindful Eating: Day 11 - Non-judgment

Judgment, shame, and guilt are harsh but temporary motivators. In the long run, criticism (from yourself or others) feeds the overeating cycle.

Day 11: The Gift of Non-judgment

Today notice when you’re being judgmental about eating (or anything else). TRY A GENTLER ATTITUDE TOWARD YOURSELF AND OTHERS.

Notice how non-judgment frees you up to be more curious, calm, and compassionate.

in Emotional Eating, Families, Food, and Fitness, How Do I Eat?, How Much Do I Eat?, What Do I Eat?, When Do I Eat?, Why Do I Eat? | Permalink | Comments (0) | TrackBack (0)

12 Gifts of Mindful Eating: Day 10 - Curiosity

Dieting necessitates rule following; mindful eating encourages curiosity.

Day 10: The Gift of Curiosity

Today, think of yourself as a scientist observing, studying, and exploring your relationship with food. For example, rather than thinking “I should (or shouldn’t) eat this…,” try these instead:

I wonder if…
What happens when I…
What am I thinking/feeling/needing right now? Isn’t that interesting?
When I…
Read What is Am I Hungry? for more questions.

NOTICE HOW CURIOSITY HELPS YOU LEARN WHAT WORKS BEST FOR YOU!

in Emotional Eating, Why Do I Eat? | Permalink | Comments (0) | TrackBack (0)

12 Gifts of Mindful Eating: Day 9 - Freedom

For me, the greatest gift of mindful eating has been freedom from rules and restriction. AS I BECAME RECONNECTED WITH MY BODY WISDOM and more aware of the thoughts and emotions that were driving my unwanted behaviors, I rediscovered how to eat what I love without guilt or bingeing.

Day 9 - The Gift of Freedom

This journey required many new skills and tools—that’s what Am I Hungry? is all about—but today, give yourself the freedom to eat a favorite food without any guilt or need to pay penance. Use the other mindful eating gifts of awareness, intention, attention, aroma, taste, sight, connection and abundance for optimal enjoyment of your experience.

in What Do I Eat? | Permalink | Comments (0) | TrackBack (0)

12 Gifts of Mindful Eating: Day 8 - Abundance

When you live in a land of abundance, it’s easy to forget the sad fact that many people around the world, even around the corner, don’t have enough food to eat.

Day 8 - The Gift of Abundance

REFLECT ON HOW LUCKY YOU ARE TO HAVE ENOUGH. If you struggle with overeating, take time to reflect on why. Have you internalized outdated scarcity beliefs from your parents, advertising, or past dieting that drives you to over-consume even though food is plentiful?

If so, read more about “the abundance paradox”: http://www.huffingtonpost.com/michelle-may-md/mindful-eating_b_2324016.html

in How Much Do I Eat? | Permalink | Comments (0) | TrackBack (0)

12 Gifts of Mindful Eating: Day 7 - Connection

While we may be far removed from the origins of our meal, food connects us in ways that most of us take for granted.

Day 7: The Gift of Connection

Today before eating, take a few moments to reflect upon how food connects you to:

… your five senses
… your body through physical tasks and digestion
… your BODY WISDOM INCLUDING HUNGER AND SATIETY
… your mind through thoughts, opinions, and choices
… your feelings including anticipation, pleasure, enjoyment, disappointment, regret, or even fear
… your past through memories and traditions
… your future through the immediate and long term effects of your choices
… other people through conversation and the shared experience of eating together
… other people who planted, tended, harvested, produced, packaged, transported, sold, selected, purchased, prepared, and served your food
… local and world economies
… nature through the soil, sun, water, air, and weather
…and the ultimate connection, the energy you consume becomes the energy you’ll use to connect with the world in whatever way you choose.

in Families, Food, and Fitness, How Do I Eat?, Where Do I Invest My Energy? | Permalink | Comments (0) | TrackBack (0)

12 Gifts of Mindful Eating: Day 6 - Sight

During our 25th anniversary trip to Italy, I took hundreds of gorgeous pictures, including dozens of food photos. I call this one "Fast Food." But why wait until vacation or a special meal to appreciate the beauty that surrounds us?

The Gift of Sight

Today, select a fresh vegetable, piece of fruit, or other food from nature and look at it closely. Notice the colors, shapes, textures, symmetry, patterns, and other details. IT WILL BE A FEAST FOR YOUR EYES!

in How Do I Eat? | Permalink | Comments (0) | TrackBack (0)

12 Gifts of Mindful Eating: Day 5 - Taste

My husband is a professional chef (I know; lucky me!). One of his culinary secrets is layering ingredients that are sweet, salty, bitter, sour, and/or savory to create a multidimensional eating experience. VARIETY IS THE SPICE OF LIFE!

Day 5: The Gift of Taste

Today, conduct your own Flavor Experiment by making a salad or sandwich that intentionally features items representative of these various tastes. Taste the ingredients as you assemble your salad and identify whether it is predominantly sweet, salty, bitter, sour, savory, or a combination. Our recipe for Five Tastes Arugula Salad with Oranges, Almonds and Shaved Parmesan is an excellent example of this concept. Share your own creations in the comments section!

in Families, Food, and Fitness, How Do I Eat?, What Do I Eat? | Permalink | Comments (0) | TrackBack (0)

Five Tastes Arugula Salad with Oranges, Almonds and Shaved Parmesan

by Chef Owen May and Dr. Michelle May

Why does it seem that chef-prepared dishes are often more flavorful and attractive than the ones you usually make at home? The chef's secret is layering multiple elements for interest and depth. When you are preparing simple sandwiches or salads at home, think about combining flavors such as sweet, sour, salty, bitter, and umami (savory) and using different textures like creamy, crunchy, crisp, and smooth.

This Arugula Salad with Oranges, Almonds, and Shaved Parmesan is a party for your mouth! We call it the Five Tastes Salad because you experience myriad flavors: sweet (oranges and honey or agave), sour (lemon), salty (dressing, cheese), bitter (arugula, olive oil, garlic), and umami (cheese). It also features layers of textures: crisp (lettuce), moist (dressing, oranges), smooth (cheese), and crunchy (almonds).

We suggest that you taste each ingredient separately before combining them. Notice that the whole is greater than the sum of its parts!

Five Tastes Salad (or Arugula Salad with Oranges, Almonds, and Shaved Parmesan)

Ingredients

Dressing
1/4 cup olive oil
1 tablespoon freshly squeezed lemon juice
1 tablespoon honey or agave syrup
1 clove garlic
Salt and pepper to taste

Salad
8 ounces of arugula
2 oranges
1/4 cup of toasted sliced or slivered almonds
1-2 ounces of shaved parmesan cheese for garnish

Directions

1. Combine all of the dressing ingredients in a blender.
2. Cut the ends off the oranges then use a knife to peel the skin away. Segment the orange using a knife to remove the skin.
3. Toss arugula and orange segments with dressing.
4. Place salad in individual serving bowls or on plates and top with almonds and parmesan.

in Families, Food, and Fitness, How Do I Eat?, Nourish, What Do I Eat? | Permalink | Comments (0) | TrackBack (0)

Eat What You Love, Love What You Eat

Blog by Michelle May, M.D., founder of Am I Hungry? Mindful Eating Workshops and Facilitator Training Program and author of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle.

The Gifts of Mindful Eating

12 Gifts of Mindful Eating: Day 12 - Gratitude

Day 12: The Gift of Gratitude

12 Gifts of Mindful Eating: Day 11 - Non-judgment

Day 11: The Gift of Non-judgment

12 Gifts of Mindful Eating: Day 10 - Curiosity

Day 10: The Gift of Curiosity

12 Gifts of Mindful Eating: Day 9 - Freedom

Day 9 - The Gift of Freedom

12 Gifts of Mindful Eating: Day 8 - Abundance

Day 8 - The Gift of Abundance

12 Gifts of Mindful Eating: Day 7 - Connection

Day 7: The Gift of Connection

12 Gifts of Mindful Eating: Day 6 - Sight

The Gift of Sight

12 Gifts of Mindful Eating: Day 5 - Taste

Day 5: The Gift of Taste

Five Tastes Arugula Salad with Oranges, Almonds and Shaved Parmesan

Five Tastes Salad (or Arugula Salad with Oranges, Almonds, and Shaved Parmesan)

Michelle May, M.D.

Recent Posts

Categories

Archives

Blog Strategy By

Blog by Michelle May, M.D., founder of Am I Hungry? Mindful Eating Workshops and Facilitator Training Program and author of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle.

Day 12: The Gift of Gratitude

Day 11: The Gift of Non-judgment

Day 10: The Gift of Curiosity

Day 9 - The Gift of Freedom

Day 8 - The Gift of Abundance

Day 7: The Gift of Connection

The Gift of Sight

Day 5: The Gift of Taste

Five Tastes Salad (or Arugula Salad with Oranges, Almonds, and Shaved Parmesan)

Michelle May, M.D.

Recent Posts

Subscribe:

Blog Strategy By