22 May 2012

Hi Team,

Ok so here we are the start of another week..  Is it just me or are the weeks  just absolutely flying by?

Firstly, thankyou to everyone who has been bringing their fitballs to classes, it is greatly appreciated.  I look forward to introducing you to further challenges on this piece of equipment.

Congratulations to the 12 week challengers for making it through the first week.  I must say there are some already impressive results being achieved in such a short period of time.  Keep up the good work!!

There are a few of us who have decided on running the 10km in the upcoming Melbourne Marathon in October.  Many of you are probably already able to run this distance or for those who aren’t quite able to, but want to, there is plenty of time to train.  If you are interested in joining us please let me know, we’d love to have you on our team.

The Relay For Life to raise funds for Cancer research is happening in September.  It is only a walk, not a run that will provide a great opportunity to get to know some of your fellow exercisers better, PLUS you get to raise money for a VERY worthwhile and much needed cause.  I’m certain nearly every one of you knows someone affected by cancer, this is your chance to do your bit to help everyone learn more about causes and treatments.  Let me know if you would like to join our growing list of relayers..  The event is being held in Laurimar, so you don’t even need to travel far to participate.

Like anything in life that is worth doing, it is worth doing properly.  This holds true for exercise, pilates and yoga alike.  Consistency in practice and training is crucial to your success in reaching your goals.  So now that the weather is certainly cooling down and you may be tempted to skip a class, think about what you are hoping to achieve and how each lesson is important to your progress.  Consistency is the key!!

As food is such an important part of our lives I thought you may find the following information interesting and thought provoking.  Try implementing these helpful hints and see what difference it makes to you.  I look forward to hearing your thoughts.

Love What You Eat: Mindful Eating

Have you ever finished a chocolate bar and wished you had just one more bite? Are you surprised when your hand hits the bottom of the popcorn box? Do you ever feel lethargic or miserably stuffed after you eat?

These are all symptoms of unconscious eating. When you eat quickly or while distracted, you may feel stuffed but strangely unsatisfied.

Rather than eating on autopilot, eat mindfully with intention and attention.

Eat with the intention of feeling better when you’re done than you did when you started. Eat with attention so you’ll eat less but enjoy it more.

  • First recognise when you’re hungry before you start eating.  “I want a muffin” can sometimes mean I want a break.   When a craving doesn’t come from hunger, eating won’t satisfy it.
  • Avoid distractions while you eat. Your brain can only focus on one activity at a time so if you eat while watching television, driving, working, or talking on the telephone, you can’t give the food or your body’s signals your full attention.
  • Next, decide how you want to feel when you’re finished. When you eat with the intention of feeling better than when you started, you’re less likely to overeat.
  • Choose food that nourishes your body and your mind. Our society is so obsessed with “eating right” we sometimes eat things we don’t even like. Besides, deprivation and guilt cause more overeating.
  • Taking a few deep, calming breaths to center yourself.
  • Use this moment to express gratitude and appreciation for your food.
  • Notice the aromas, colors, and textures. Enjoy this feast for the eyes.
  • Select the perfect bite—not necessarily the healthiest, but the one you really want to eat while your taste buds are their most sensitive. If you save the best for last, you may want to eat it even if you’re full.
  • Place a small amount in your mouth. Flavours come from the taste buds on your tongue and aromas that reach your nose. If your bite is too large, much of the food will be on your teeth, cheeks, and roof of your mouth where there’s no taste.
  • Savour the texture and flavours of the food on your tongue then slowly begin to chew. Breathe to allow the aromas to ascend to your nose.
  • What does it taste like? What ingredients can you identify? Are the flavours interesting, exciting, pleasurable, or just so-so. (Imagine how much less food you’d eat if you didn’t bother to eat another bite of food you don’t love.)
  • As you swallow, notice the food gently filling your stomach. Sit for a moment and let the flavours and experience linger.
  • Set your fork down between bites. If you’re focussed on loading your forkful you aren’t paying attention to the one in your mouth. You’ll always anticipate the next bite instead of the one you’re eating now—so you won’t be finished until there are no bites left.
  • Pause for two minutes in the middle of eating. Estimate how much more food it will take to fill you to comfortable satiety.
  • Notice when you’re approaching your intended fullness. Becoming bored and distracted is a sure sign you’re finished.
  • How do you feel afterward? What went well? What will you do differently next time?

Once you’ve experienced the pleasure of eating mindfully, you may decide to become more mindful during your other activities too. Becoming more aware, present, and centred will help you discover joy in everything you do.

What do you do to increase your enjoyment of food?



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