Are you eating mindfully?

Today, I’d like to share 5 little tips about mindful eating. Now, you may be asking “What is mindful eating?” or “How does mindful eating compare to all the other ways of eating?” (Paleo, clean, etc.).

Mindful eating is all about being aware of what you eat, how you eat, and how all of it effects your mind and body. Then, once you become mindful about your eating, your awareness leads you to make better nutritional choices for your body. Below is a visual tool I made to help you learn these simple tips.

Mindful Eating CollageIf you like this tool, head over to my Pinterest for boards full of tools to use to help you on your journey.

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Gratitude Journal

This post was spawned off a post on my personal FB page, with friends wanting some clarification on how I started my gratitude journal.

I started journaling again heavily in November since I was struggling with several deeply personal issues, and it helped…to an extent. Yet over the past weekend, I started a gratitude journal following a format from Craig Ballantyne, editor of Early To Rise, and it’s been helping me shift focus from word-vomiting, so to speak, to taking life in fully and being thankful for the little things on even seemingly not so great days or moods.

My special journal for gratitude. Bright, cheery, and always easy to find.

My special journal for gratitude. Bright, cheery, and always easy to find.

Craig posted about it on earlytorise.com a while back. I had saved the post for future reference to just buy his journal (a.k.a, his black book) he offered, but I realized I needed a shift in my journaling asap because I wasn’t making the progress I felt I needed to make. I picked up the nearest notebook, pulled up the bookmarked post on my phone and read about his GODDA approach to journaling. I’ve termed his approach the 5×5 format, and within days…it’s helping in little things and big things, even just slightly. Here’s how I’ve formatted my journal pages.

At the top of the page, I date it for the day that is ending or for the day before (I often journal first thing in the morning.)

The First 5:

G (Gratitude): Your individual gratefulness for one thing in your life.

O (Opportunity): This is your “Get To” place.  An opportunity or more than one you are looking forward to, in any aspect of your life.

D (Did): One thing you did that made you feel accomplished

D (Do): What important thing you will do

A (Appreciation): Who do you appreciate in your life for the day? I’ve started listing at least 5 people and short reasons why I appreciate them that day. This can be anyone!

The Last 5:

Here, I have a numbered list of 5 things I have accomplished/achieved for the day. On days where I have kid-focused days (better known as school holidays), I make sure I write down activities, jokes, stories, etc. about what we did that day as well as actions I’m working really hard on with the boys, like “I didn’t yell that day” or “I didn’t get bossy with T”. I do the same on lazy days because being relaxed and chill is a huge accomplishment for this on-the-go mom.

The 5x5 Format

The 5×5 Format

I truly hope that if you begin a gratitude journal and use this format that you find it easy and beneficial. I know if I ever meet Craig Ballantyne in person, he’s getting a huge hug from me. Ha!

Reduce Heat…

Reduce Heat

 

Many conversations in my house this week have revolved around the topic of anger and intense emotional states as well as actions taken during that kind of emotion. We’ve talked about how we feel, things that happened to cause anger and intense emotion, what should have been done, what could have been done, etc.  One of these such conversations happened while I was cooking one of dinners this week, and the mantra was manifested in our house.

Reduce heat and simmer. 

It’s the simple idea of cooling down before you irrationally do something or say something that could be harmful to you, the person involved, even affecting people you may not realize that could be affected.  We’ve all heard it before in many ways (think before you speak sound familiar?), but this was one of those moments that just made it click, you know? 

We’re all human. To feel is human. To get angry is human. To get emotional is human. That’s the joy of being human. But the GRACE of being human is to recognize that you can change everything by

Reducing heat and simmering

Emotions can cloud words and actions. Speaking and acting in that intense state won’t convey what you really want to convey. Let peace settle in before you react. 

Reduce heat and simmer.

On a physical sense, being angry and intense just stresses your body out. Your body uses all your energy feeling so much that it’s totally drained for any positive action, except maybe sleep. Not to mention potential digestive issues and headaches you can be prone to with prolonged emotional intensity. You can’t be the best you can be holding all of that it…so, let it go, release it, or as in the house of the Jock in a Skirt…

Reduce heat and simmer.