Weight loss : Six Steps to EAT MINDFULLY during Weight Loss | How to eat during your weight loss Journey | Steps to Eat during your Weight Loss | How to Eat mindfully?|

Humans are blessed to have a Brain. Where comes the topic of doing things with a mindful approach. When we human beings tend to do things that what we like, then we do them with precision and mindfully and why not we deal the same thing with Food!!!

We eat not just to fulfill our Hunger but also to fulfill our soul.There are times when we stuffed our bodies with junk food and fast food on a daily basis. we become  overweight and unhealthy, addicted to snacks and fried and fatty food, and would mindlessly overeat.

Instead of eating mindlessly, putting food into your mouth almost unconsciously, not really tasting the food you’re eating … you notice your thoughts, feelings, and sensations.

You learn to pay attention to:

Why you feel like eating, and what emotions or needs might be triggering the eating.

What you’re eating, and whether it is healthy or not.

Mindful eating is the practice of cultivating an open-minded awareness of how the food we choose to eat affects one's body, feelings, mind, and all that is around us.When eating mindfully, we are fully present and savor every bite-engaging all our senses to truly appreciate the food.

“The rhythm of life is becoming faster and faster, so we really don’t have the same awareness and the same ability to check into ourselves,” said Dr. Cheung, who, with the Vietnamese Buddhist monk Thich Nhat Hanh, co-wrote “Savor: Mindful Eating, Mindful Life.” “That’s why mindful eating is becoming more important. We need to be coming back to ourselves and saying: ‘Does my body need this? Why am I eating this? Is it just because I’m so sad and stressed out?’ ”

Mindful Eating Helps you rediscover a healthy and Joyful eating with Food!!!!

Lets Discuss Six Steps to Mindful Eating:
  

💯Mindful Eating Helps you rediscover a healthy and Joyful relationship with Food!!!! Eating mindfully is an art! It helps you eat for a longer period and makes you eat less subsiding your hunger.

1.     Eat only when our body tells you to eat

Feeling hungry at the start of a meal is good, but eating every time you feel hungry can result in overeating. learn the difference between being physically hungry and emotionally hungry. For example, snacking at work may have more to do with boredom.

2.    Start with a small portion.

Eat smaller Bites and chew them properly. It may be helpful to eat in a smaller plate than you usually use to eat.

3.    Avoid Distractions

When eating Just Eat. Bring all your senses to the Food and eat attentively. Cherish the Color, aroma, texture of your Food. It is when your body starts to discover when your stomach is full.

4.    Eat slowly, chew thoroughly

Your Body needs atleast 15-20 Minutes to realise that it is in the process of Eating. This is when you tend to eat less and feel fuller in less time as your hunger tends to subside.

5.     Listen to your Body and stop when full

Decide and discover your portion of Food. It is only for you to decide how much to eat, when you are attentive of your body, of your Stomach and Hunger

6.    Eat Foods that are Nutritionally healthy

Well, at last the concept of mindful eating comes out of healthy eating. You should know and try consider where your Food comes from and cultivate the habit of consuming foods that are good for your Mind, Body and Soul.

🌸The way your skin and body look from outside can also determine your relationship with food bcoz from inside not many can judge. And it’s not about the set rules or principles, I am talking about. Its not that only fat people have an unhealthy relationship with food. It could be thin people who could be thin as well or who look aesthetically fit too.

🌸Healthy relationship with food is that when you learn to say no to bad food. You learn what to eat and how much to eat. Binge eating is alright at times. Everyone does it (including me). But how often do you do it that matters the most.

🌸It is when we begin to understand and change the way we look at food, do certain changes to our eating habits and start taking charge of our life’s.

🌸And by the way, it’s not an obsession, it’s a lifestyle change to adopt.




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Weight loss Receipe: Apple Ginger Juice | Best Detox Juice | Ginger with Apple Juice| Best Detox Juice for Weight loss

APPLE GINGER JUICE:

 Apple Ginger Juice Power Pack! Cool down with an energy booster! Ginger aids digestion and avoids bloating and is a powerful anti-inflammatory and hormone balancer.

Apples contains antioxidants that helps to boost and fortify your immune system.

This juice is an ideal drink to start your day during . It helps warm up your body from inside and fend off common cold and flu. Try it with more ginger when you feel like you are going to catch a cold. 

APPLE GINGER JUICE: Ingredients: 1 large size Apple 3/4-inch piece of Ginger, peeled 1/2 Lime or Lemon 1/2 cup /as required Water 1 tsp Honey (totally optional) Pinch of Black pepper       Preparation Time: 10 minutes       Serves: 1 servings                   INSTRUCTIONS: 1.  Dice the Apple into medium pieces. 2.  Add the apple pieces & ginger in a blender jar and blend it. 3. Keep adding water as required and blend it until it forms a smooth puree. 4.  Squeeze about half a lemon. 5.  Have this Juice as it is with the pulp or you can even strain it for better texture. (I would suggest to have it with the pulp.) 6.  Add a pinch of black pepper and drizzle some honey (totally optional)            NOTE: 1. Serve this Juice in the morning or in late evenings for better digestion. 2. Don’t add too much water otherwise the juice would become tasteless. 3. Instead of honey , you can use sugar, Brown Sugar, Stevia in place of Honey.

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Weight Loss: What is Glycemic Index (GI) ? Weight Loss by Foods with Low GI ? Carbohydrates and Glycemic Index

What is Glycemic Index ?

Glycemic Index a figure representing the relative ability of a carbohydrate food to increase the level of glucose in the blood.

In simple and layman language, Glycemic index is a number. It gives you an idea about how fast your body converts the carbs in a food into glucose. Two foods with the same amount of carbohydrates can have different glycemic index numbers.

Some foods can make your blood sugar shoot up very fast. That's because carbohydrates like refined sugars and bread are easier for your body to change into glucose, the sugar your body uses for energy, than more slowly digested carbs like those in vegetables and whole grains. 

The GI scale goes from 0 to 100. Pure glucose has the highest GI and is given a value of 100.

Eating low GI foods can help you gain tighter control over your blood sugar. Paying attention to the GI of foods can be another tool to help manage diabetes, along with carbohydrate counting. Following a low-GI diet also may help with weight loss.

The smaller the number, the less impact the food has on your blood sugar.

• 55 or less = Low (good)
• 56- 69 = Medium
• 70 or higher = High (bad)

Here is a listing of low, medium, and high glycemic load foods. For good health, choose foods that have a low or medium glycemic load, and limit foods that have a high glycemic load.

Glycemic Index of Certain Foods:

Low GI foods (0 to 55):

·        Bulgar, barley

·        Pasta, parboiled (converted) rice

·        Quinoa

·        High-fiber bran cereal

·        Oatmeal, steel-cut or rolled

·        Carrots, non-starchy vegetables, greens

·        Apples, oranges, grapefruit, and many other fruits

·        Most nuts, legumes, and beans

·        Milk and yogurt

Moderate GI foods (56 to 69):

·        Pita bread, rye bread

·        Couscous

·        Brown rice

·        Raisins

High GI foods (70 and higher):

·        White bread and bagels

·        Most processed cereals and instant oatmeal, including bran flakes

·        Most snack foods

·        Potatoes

·        White rice

·        Honey

·        Watermelon, pineapple

What affects the GI of a food?

As per the American Diabetes Association, Fat and fiber tend to lower the GI of a food. As a general rule, the more cooked or processed a food, the higher the GI; however, this is not always true.

Below are a few specific examples of other factors that can affect the GI of a food:

• Ripeness and storage time — the riper a fruit or vegetable is, the higher the GI
• Processing — juice has a higher GI than whole fruit; mashed potato has a higher GI than a whole baked potato, stone-ground whole-wheat bread has a lower GI than whole wheat bread.
• Cooking method — how long a food is cooked 
• Variety — converted long-grain white rice has a lower GI than brown rice but short-grain white rice has a higher GI than brown rice.
• Fiber content: High-fiber foods don’t contain as much digestible carbohydrate, so it slows the rate of digestion and causes a more gradual and lower rise in blood sugar.
• Fat content and acid content: Meals with fat or acid are converted more slowly into sugar.

BOTTOM LINE:

Healthy carbohydrates are not free foods — all carbohydrates count. For example, oatmeal is a complex, high fiber carbohydrate, but it is still a carbohydrate and will raise blood sugar. Therefore, it's important to portion control.

The amount of carbohydrates you should eat per meal varies from person to person and is determined by a variety of factors such as gender, calorie needs, weight, blood sugar control, and activity level. For most people following a consistent carbohydrate meal plan, they are able to eat about 45-60 grams of carbohydrates per meal and obtain good blood sugar control.

In general, processed foods have a higher GI. For example, fruit juice and instant potatoes have a higher GI than whole fruit and whole baked potato.

Cooking can affect the GI of a food. 

Foods higher in fat or fiber tend to have a lower GI.

Certain foods from the same class of foods can have different GI values. For example, converted long-grain white rice has a lower GI than brown rice. And short-grain white rice has a higher GI than brown rice. 

Likewise, quick oats or grits have high a GI but whole oats and whole-grain breakfast cereals have a lower GI.

Choose a variety of healthy foods keeping in mind the nutritious value of the whole meal as well as the GI of foods.Some high GI foods are high in nutrients. So balance these with lower GI foods.

 source: U.S. National Library of Medicine

                 www.diabetes.org

                 

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