Mindful Eating.

Mindful eating! We've heard the expression but what is it exactly? According to helpguide.com it is "maintaining an in-the-moment awareness of the food and drink you put into your body. It involves observing how the food makes you feel and the signals your body sends about taste, satisfaction, and fullness".

In short, it's a technique that assists in changing our eating behaviours.

In today's world of fast paced lifestyles many people often forget to eat as they are too busy, or they grab something, very often fast foods, which they gobble hastily at random times and places, often whilst multitasking, with their minds so distanced in a jumble of other thoughts that they seldom notice what they are eating. This is mindless eating.

What is mindful eating?

Mindful eating is:

• Listening to your body's hunger triggers and only eating when your body indicates you are hungry with signals like low energy, low blood sugar or a rumbling stomach.

• Eating slowly and stopping eating when you are full. It takes up to 20 minutes for your brain to realise and indicate you are full so if you eat quickly you may have already eaten too much before you receive the signal.

• Eating with others, and not alone, at set times and places. Eating with your family around the dinner table will help you to slow down and enjoy food - and the conversation and family time.

• Only eating healthy, nutritious foods and avoiding emotionally comforting foods like fast foods, chocolate etc.

• Eating without multitasking and without any distractions - like your cellphone or TV - and really concentrating on enjoying the eating experience.

• Taking cognisance of the food you are eating - how it tastes and smells, its colours and texture.

Why practise mindful eating?

Here are some of the benefits of practising mindful eating:

• Slowing down to eat will allow you to unwind from the hustle and bustle of your working day alleviating stress, agitation and anxiety.

• Slower eating habits will improve your digestion. 

• You will feel replete sooner and will then consume less food.

• Your food choices will be wiser, healthier and more balanced.

• You will enjoy, savour and fully appreciate your food more. 

• You will notice the effect each type of food has on your body and how different foods affect your mood and energy levels.

• You will become aware of the triggers, other than hunger, that prompt emotional eating like stress, anxiety, frustration and boredom.

Top 5 Common Vitamin And Mineral Deficiencies In South Africa

Fresh healthy food is filled with the nutrients essential for our good health but often we aren't getting enough in our diets. To get enough nutrients ensure you eat a variety of healthy, nutritious foods and, perhaps, consider taking a vitamin and mineral supplement. These are believed to be the top 5 most common vitamin and mineral deficiencies in South Africa:

Vitamin A prevents vision problems, keeps the immune system healthy and helps organs like the liver, lungs and kidneys function correctly. It is found in foods like sweet potatoes, carrots, broccoli, spinach, squash, liver and eggs. A deficiency of Vitamin A can cause anaemia, night blindness, throat infections and mouth ulcers. For more information about Vitamin A, visit: https://www.healthline.com/nutrition/vitamin-a

Vitamin D is mostly produced by the body when it is exposed to sunlight but we can get it through a few foods such as fatty fish, dairy products like butter and cream, liver and egg yolks. It helps with the absorption of calcium which is needed to ensure strong bones. A lack of Vitamin D can cause lethargy, bone pain, muscle weakness, aches or cramps and mood changes. For more information about Vitamin D, visit: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/

Iron helps to regulate gastrointestinal processes, the immune system and body temperature and is essential for blood production. It can be found in foods such as legumes, nuts and seeds, red meat, poultry, and spinach. An iron deficiency can lead to fatigue, dizziness and headaches.

For more information about Iron, visit: https://www.healthline.com/nutrition/iron-deficiency-signs-symptoms

Calcium

Calcium is necessary for strong bones and teeth. It's found in dairy products like cream, milk and yoghurt, spinach and fatty fish. A lack of calcium can lead to osteoporosis and cataracts. For more information about Calcium, visit: https://www.health.harvard.edu/staying-healthy/what-you-need-to-know-about-calcium

Vitamin B12 

Vitamin B12 helps to keep the body's nerve and blood cells healthy and boosts energy. It can be found in eggs, meat, poultry and dairy products. A deficiency can cause symptoms such as tiredness, light-headedness or loss of vision. For more information about Vitamin B12, visit:  https://www.medicalnewstoday.com/articles/219822.

Taking a vitamin and mineral supplement will never be a substitute for a healthy, balanced diet. Should you feel that you are not getting all the nutrients your body needs, consult your doctor for a proper diagnosis or visit your local pharmacy for advice. A simple multivitamin might be the only supplement you need. For health advice, you can also visit: https://clicks.co.za/ or https://www.dischem.co.za/

Let's all make a conscious decision to slow down, to unwind from our frenetic day at the office and to let our minds be present whilst we enjoy and savour more wholesome, nourishing meals with our beloved family. It's so much better for our health. Let's all practise mindful eating!

Read our previous article here:  https://www.hamiltons.co.za/news/2021-interior-design-trends/?c=news 

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