Practice eating mindfully with these tools. View the written Seven Practices of a Mindful Eater in the pdf below and enjoy this video, in which Dr. Lilian Cheung explains the practices.
Recipe Contest Prizes:
Please see Rules & Restrictions for more info: http://www.savorthebook.com/resource/recipe-contest-rules
Start the New Year off with mindfulness. Make a serious pledge to yourself. Begin writing a Mindful New Year’s Resolution. This resolution is a promise to yourself, and putting it in writing will help you see clearly what you intend to achieve in the coming months. People who make resolutions are likely to be more successful in changing their behavior than people who do not.
Begin with this New Beginnings Meditation if you’d like help in creating your mindfulness resolution:
Breathing in, I am aware of all nutriments, habits and people who are not supportive of my well-being,
Breathing out, I release and let go of all that which is not helping me toward wellness.
Breathing in, I see wellness in me.
Breathing out, I am determined to change for the better with mindful thoughts and actions.
Print the attached certificate and fill in your name and resolution. Choose a special place to post your certificate, a spot where you will see it often, or where you need the most prompting to remain mindful—say, next to your desk, at the computer, beside your bed, or on the fridge.
A Movement to Help Untie Your External and Internal Knots
This movement comes from the traditional Chinese chi qong practice. It is both releasing and invigorating. It can be done wherever you are. It does not require any equipment; your own body is the instrument. It is convenient, since you can do it anywhere, at any time, and it takes only five minutes.
When doing this exercise, try to feel that you are “swimming” in air. You are one with the air, and you exchange energy with the air. When you move the arms up and inhale, you are taking in fresh energy from all that is around you, and when you swing your arms down on the exhale, you expel all the burdensome energy. Every move is a mindful move, and every move is actively engaging with the air and your breath. You will instantly feel different after doing the arm swing for five minutes continually. Your heart is pumping, and you feel happier. The tension in your head and around your shoulders and back muscles start to release and relax. The movement together with the breathing will take you back to yourself, uniting body and mind. If you have back problems or other physical concerns, please consult your health-care provider before starting this exercise.
This excerpt can be found in SAVOR, on page 175.
We appreciate that the earth, the sky, the rain, and the sun made this food possible.
We thank those who have made this food available, especially the farmers, the drivers, the workers at the market, and the chefs.
We only put on our plate as much food as we can eat.
We chew the food slowly, so that we can savor.
We eat in a way that protects the environment, and minimizes climate change.
We eat to be healthy, to be happy, to be more present and productive.
Researchers believe there are several possible ways that watching too much television could lead to weight gain. Sitting around and watching television may take the place of more physically demanding activities, so the “energy out” side of the energy balance equation goes down. Do you watch a lot of television to avoid boredom? To avoid communicating with your family members? Or to cope with stress? What other activities might you do instead?