What Is Mindful Eating

 Ever heard of mindful eating? Actually you hear it all the time. Be aware of your food and enjoy it. Pay attention to every single bite and not just eat for the sake of eating and filling up your hungry growling stomach. In other words, your food deserves your full attention just like a student paying full attention when the teacher is teaching.

Mindful eating can actually help you lose weight. You are totally in control of the amount of food you take. Compared to emotional eating when you eat every time you feel sad, lonely, depressed or stressed, you are subconsciously eating without actually realizing what and how much food you are putting into your mouth. Let us explore some of the common bad eating habits.

In mindful eating, you chew your food slowly and deliberately, marveling at its tastiness. Stop when you are almost full; never stuff yourself until you feel bloated with food. Learn to listen to your hunger cues. On the other hand, emotional eaters seek comfort in food and thus tend to overeat. For the emotional eaters, try at least to snack on healthy food such as fruits or even sugar free chewing gums. A better idea would be to get involved in some healthy activities every time you have negative feelings. Jump on your home treadmill and run until you sweat or go outdoors for a walk if possible. Call up a friend or even saying a prayer helps too. You can even try taking out your best cookware set, whip up a small portion of your favorite food and eat from your best dinnerware. By the time the food is cooked and ready, you would most probably be less emotional, and might not even want to eat it. Save your home cooked meal for dinner instead.

A friend of mine always cleans her house whenever she feels depressed. Out come her trusty Electrolux canister vacuum and before long, her house is spick and span. Looking with pride at her clean house always put her back in a good mood.

Skipping meals and eating at irregular times is another bad eating habit to avoid. Eating at irregular times is bad for metabolism and can lead to muscle loss over the long term. Besides, it is bad for your energy levels and this can cause a flaw in your attention span. Added to these, you might overeat at your next meal as you would be hungry. Try having small meals such as sandwiches, yogurt, mixed nuts or fruits if you really have to skip meals because of work commitments or for other reasons. At least, this helps to maintain your blood sugar level and metabolic rate, and thus a far more effective fat burning to keep you in shape.

It is also not good to eat in front of the television or while working at your computer. Remember, mindful eating ensures that you will stop eating when almost full. You must pay attention to what you are eating. No multitasking here! It also helps to eat from a smaller plate as it gives the illusion of a full plate of food.

Try to cook food that satisfies the sense of sight and smell. You will be more likely to savor your food and eat slowly, enjoying every mouthful. That's why restaurant food is always nicely presented to increase our appetite.

Eat smart the mindful way, enjoy your food, maintain your weight and good health at the same time. Life is so wonderful indeed!

Staying Motivated With Your Fitness Plans

More people are aware of the benefits of exercising regularly and making a great effort to stay in shape and be healthy. Unfortunately, workouts tend to become boring after a while and making that great effort might be more challenging than you think. It is really not so easy to stay committed and stick to your fitness plans, especially if you are busy with work and loved ones.

Working out alone even if you are listening to music or watching your favorite TV show, can become tedious once in a while.

So how do you make yourself stick to your exercise regime and not easily give up?


Working out at the same place on a daily basis can lead to boredom. Seeing the same people and being in the same surroundings is boring after a while. Try joining a gym with multiple outlets in several locations. When you feel bored working out in one location, then you just change to another one for the next few days.

Running is a very good and efficient way to stay fit. Going for a run first thing in the morning makes you feel energized throughout the day. Running on a different route every other day has a few advantages compared to running the same route every day. You get a change in scenery as well as different levels of difficulty due to different terrains. Most important, you do not feel bored with the same old routine and surroundings.

Taking a running buddy along occasionally is a great way to challenge and push you to run further as well as being able to socialize. Having a running buddy once in a while takes the boredom out of running on your own.
It is a good idea to try out various types of exercise regimens. Besides preventing you from feeling bored with the same old routine, you do not want your body to become too comfortable with the same type of workout.

Running outdoors one week, running on a home treadmill the next, followed by training at the gym the following week, adds to your interesting workout plans.

If you prefer the outdoors and like the idea of the wind blowing in your face, then cycling is a good option. If perhaps you are the type who does not like to work out alone, then exercises which enable you to socialize such as dancing, swimming, tennis, badminton and even Chinese kung fu are good options.

The gym is another place where you can have a wide choice of different workouts plans to keep you motivated. There are so many choices of exercise equipments as well as fitness classes such as yoga to choose from. Group classes can be fun and enjoyable if you prefer exercising in a group.

Attending a gym can be costly. The high monthly fees might make you give up real fast especially if you are not exactly attending regularly. Fitness community centers are more economical.

Having a workout plan enables you to get the most out of your workouts. Take for example running. If you like running as a way to get in shape, then try to keep a record of the amount of time spent running, speed of running as well as the difficulty levels of the terrains or if you are running on a treadmill, then the incline that you use. All these contribute to keeping track of your stamina and physical fitness level you are in and what you should do to reach the level you wish to achieve.

Certain models of treadmills such as the Horizon Adventure 5 treadmill are Viafit Technology compatible meaning that you get to track your workouts and even share the data with friends and other Viafit members. You can also send your data to your favorite fitness apps. That is certainly a fun, challenging and interesting way to run and keep fit.

Keeping a record helps you to see more clearly the steps you need to take to improve your performance, beat your personal best, stay motivated as well as challenge yourself and succeed in your fitness goals.

So if you really make an effort to keep fit, there are a number of ways to stay motivated. It need not have to be so difficult or so boring after all. Where there is a will, there is a way. How true indeed!

How To Stay Fit And Healthy - The Senior Citizens Way

As we age our metabolic rate slow down, so do a long list of our body functions. But we need not be resigned to a life of poor health and immobility. There are actually a number of beneficial activities that senior citizens can do to live an active and healthy life.

Swimming is an activity that is highly recommended. Injuries are rare as the body is supported by water. Moreover, swimming exercises the whole body, from the arm muscles to the leg muscles. You can set the pace at how fast or slow you prefer to swim.

Yoga is another type of exercise that appeals to senior citizens. The pace can be fast or slow, depending on the individual. Yoga movements are very good for improving the flexibility of the body muscles. Seniors tend to have stiffer muscles and slower reactions, sometimes resulting in injuries. Regular practice of yoga movements will result in greater mobility and more flexible muscle movements, thus avoiding injuries.

Tennis for seniors can be really fun. All the running back and forth to hit the ball not only work wonders for your muscles, but playing together with friends can also do wonders for your social life. There are even tennis tournaments for senior citizens whereby you can have some fun and excitement besides your dose of exercise.

Walking the dog is another great exercise. Walking around the neighborhood has great ambience, fresh air, keep muscles strong as well as catching up with friends who are also doing the same things. It is a fact that having a good circle of like-minded friends are great for spiritual health.

Something as simple as mall walking is also beneficial. Whether slow or brisk walking is also good for your bones. Looking at all the beautiful goods at the mall can also be pleasing to the eyes and soul. Indeed an enjoyable type of exercise. Walking of any type is good for bone density which translates to stronger bones and hopefully minimize fractures in case of accidental falls.

Dancing is truly a great sociable form of exercise. Ballroom dancing, line dancing or other slower versions are suitable. Fun and laughter are always present in a dancing group. Seniors not only have better mobility but a better quality life. There are even classes for those with limited mobility - dancing with hands movements.

For those who prefer to exercise at home, the elliptical trainer is a suitable choice for seniors. All the workout programs are low impact and gentle on the joints. The workouts involve the whole body muscles and they also have preset cardiovascular workouts for heart health.

Movements stimulate memory. Exercise is important in order to stay healthy and fit physically and mentally. These are some of the best as a start. Whatever exercise regime you decide to take up, safety as well as enjoyment are important considerations.

Luxuries Of The Modern Life

Modern life is filled with state-of-art technology appliances that contribute to making our lives more relaxing and enjoyable as well as reducing our workload. HD and 3D television sets, highly mobile fast laptops, smart phones, cars, kitchen appliances and a whole lot more.

Take for example floor cleaning. During yesteryear's, grandma used to kneel and scrub the floor with a brush, using up a lot of time and energy. Fast forward to now, you have the canister vacuums and carpet cleaning machines which can do much faster and cleaner too. Robotic vacuums can even do the job for you with minimum supervision while you relax over a cup of coffee. Fantastic isn't it? Can you even imagined yourself kneeling and scrubbing the floor with a small brush?

With the advent of the Internet, the pace of life has gone even faster. The world wide web give us a sense of seamless boundaries. Information is just a click away. How much faster can you get? Just think of the slow mail.

However as with all things in life, there are always pros and cons, open to abuse. Internet addiction, Internet games addiction and Internet gambling addiction has become serious enough to warrant the setting up of 'boot camps' for such 'addicts', to cure them of their addiction. China is one such country where you can find such camps.

If we can make use of all these modern technology inventions to benefit us only, and not abuse their uses, then the world would indeed be a much better and happier place. Is it just wistful thinking I wonder.

Shop Wisely To Avoid Debt

Everyone loves shopping. Just look at the crowd at the shopping complexes during mega sales. Some even find it therapeutic, some catch up with friends while shopping while you have those that use shopping to socialise. Some even take it as their weekly exercise regime!

The not so glamorous side of shopping is that you might find yourself heavily in debt - credit card debt to be exact. Let me share with you the 4 spending habits that you must practised to avoid the debt trap.

Habit no.1 - Put down on paper your budget and not just in your memory. Having a budget helps to prioritise your spending habits. Never spend more than what you earn every month. Best is calculate how much spending power you have left after deducting all your necessities such as car and housing loan. Then spend within your means. If you suddenly come across a beautiful dress on sale, but you have used up your budget for the month, then you have to force yourself to walk away.

Habit no.2 - Do not ever try to spend money which you think you are going to earn soon. Spending 'future money' is a sure path to debt. Paying for things in installments is just like spending 'future money'. If you have a few such installments to pay every month, this can create debt if you fail in your repayment. Avoiding using the next month paycheck for this month's purchases.

Habit no.3 - Everyone uses credit cards to pay for most purchases these days. in fact most own a few cards. The trouble starts if you do not keep track of what you buy and just keep on signing for what you assume are just small purchases. These small purchases can turn out to be one huge purchase way above your spending limit at the end of the month. Keep a file on your daily or weekly purchase so as to keep your spending power in check.
 
Habit no.4 - Never ever consider using debt to pay off debt. This means that someone who is in debt tries to use a credit card to pay off this debt, but ends up in debt to the credit card company. This is just moving the debts around and you end up with more debt. But if you can transfer your debts from a higher interest card to a lower interest one, then you can slowly reduce your debt, provided you do not use the card for other purchases other than paying off the original debt.

A moment of weakness can lead to a lifetime of regret. Overspending month after month can be one of them.

Sing Your Stress Away

Everyone has to deal with stress in one way or another. There are so many books written on the subject, with as many ways to de-stress. You must have heard or even done some of them, such as meditation, exercise, massages, aromatherapy, think positive, music and lots more. But have you ever tried singing as a way to relieve stress?

How does singing help us de-stress? By way of the meaningful words of the song, maybe a relaxing or uplifting melody together with the vibrations of the sound that travels through the body as you sing.

According to the sound therapists, our out-of-balance body that is physically as well as emotionally drained, can be brought back to balance with the use of the correct sounds and frequencies. Somehow, our central nervous system and brain is affected by certain frequencies and sounds. A good example is chanting, which has the ability to calm our mind and soul, by slowly down our respiration and heart rate.

So when you feel sad, sing an upbeat song or one which bring back memories of happy moments. Do it the way the kids do, sing without caring whether you have a nice voice.

Humming is also relaxing. Why, it can even be just a single note and you end up just as if you are meditating.

According to the experts, groaning loudly, right from your stomach, to your chest and out through your nose and mouth as you exhale, is a great way to get rid of tensions in your body.

The most well known is chanting, such as chanting a positive word or phrase. This helps to get rid of negative feelings, in other words, our stress.

Sometimes, just a simple breathing exercise is enough to slow and calm us down. Just breath deeply and slowly, focusing on each breath as you go along.

Or if you can't even be motivated to move yourself to do anything, then at least listen to specialist tapes that have recorded sounds that soothe and relax your mind and body.

So the next time you are caught in a traffic jam, open out your lungs and sing or hum to your heart's content.

Feel The Power Of A Smart Nap

Should you or should you not nap? According to experts, a nap comes with a host of benefits, for health as well as productivity.

Most people start to feel sleepy by the time lunchtime is over. The morning alertness has long gone. In its place is a sluggish mind with heavy eyelids. Sounds familiar? Well, you are definitely not alone.

A short nap will boost production and performance as well as energy levels. Tests have shown that alertness and concentration is very much improved with just a 20-40 minutes nap. Of course, this helps if you have an understanding boss who knows the benefits of a smart nap. Military pilots were found to have improved performance after a 40 minute nap.

Tests have also proven that those who take short naps have a lower risk of coronary heart disease. The reason being given is that you experience lower blood pressure during sleep, which in turn minimizes the strain on your heart. This will lower your risk of suddenly collapsing from a deadly heart attack.

A smart nap in the afternoon relieve us from our daily stress. Take the nap as a type of rejuvenating program, which is good for our immune. Of course, a healthy immune means stronger resistance to all types of germs and sickness.

Another side benefit of the afternoon nap is weight loss, much sought after by most people, like you and me. Tired minds and bodies have an instinctive urge to search for sugary snacks for energy. A healthier version to recharge is through the nap instead.

Famous people like Winston Churchill and Albert Einstein enjoyed their afternoon naps. So let us not feel guilty about taking our naps.

Green Your Bedroom

Everyone is talking about saving the environment, about using eco-friendly appliances such as the green cookware. Do you know that you can even make your room eco-friendly too?

Well, here are are a few simple ways to green your bedroom. Your bedroom no doubt will have some decorative and useful objects such as lamps and lampshades. Opt for lampshades made from recycled materials. They can be as beautiful as the non-recycled ones. Change your lighting to compact fluorescent light bulbs. These type of bulbs are energy-saving and more long-lasting. Try to make full use of natural lighting whenever you can, such as reading besides the open window.

As for your bedsheets, go for organic cotton bedding or the bamboo sheets. Organic cotton grown without the use of pesticides protects the environment. There is less soil erosion and loss of nutrients from the soil. As for bamboo bedding, only the soft fibers of the plant are used. The sheets are soft and has a silky touch to it. There is the added advantage of the thermal qualities of bamboo. They keep you warm when it is cold and cool when the temperature rises. What a smart way to save energy!

The same applies to curtains and soft furnishings. Buy curtains made from organic cotton, bamboo or recycled materials. Carpets are no difference. Look for those made from natural wool, cotton or hemp. Chemically treated carpets releases toxic VOC to the environment, damaging your health in the long term.

Another easy way is to paint your room using eco-friendly paint. These type of paints do not release toxic compounds, thus there is better indoor air quality. Better air quality is of course good for health, especially for those sensitive to all sorts of air pollutants.

Switching off lights whenever you leave the room saves energy. Same for the fans or even air-conditioners. Every little bit helps in protecting the environment and makes it a nicer place.

So let us all do our little bit to save the environment.

A Bloated Tummy

A healthy diet only works if you have a healthy digestion system to go with it. Then only can you benefit from the nutritional value of the foods to have a strong immune system, one of your many ultimate goals in life.

A bloated tummy is one such digestive disorders. It is mainly due to excessive eating, swallowing air, constipation or irritable bowel syndrome.

Eating less would be a first step. Next, reduce the portion of fatty foods and wheat products as these contribute to bloating.

Have the habit of chewing food slowly so as to minimize swallowing air together with your chewed food. Eat only until 80% full, just like the residents of Okinawa, Japan- a land famous for healthy centenarians. Of course, it helps if you consume less gas-forming foods like cabbage, onions, turnips, beans or drink less milk or beer. If you are having an extremely fiber-rich diet, you could end up with the bloated feeling too. Certain foods such as milk and sugar-rich foods, may cause bloating in some people. Or it could be due to lactose or gluten intolerance being the primary cause.

Herbs are recommended as simple home remedies for bloating. Most times, they taste nice and with no risks. Herbs such as peppermint are traditional cures for this ailment. The herb has the ability to cause the muscles in the intestinal wall to relax. It also causes an increase in saliva which in turn, aids swallowing and digestion.

Ginger is a spice which can help to relieve bloating. It is usually consumed by Chinese mothers after childbirth, to relieve 'wind' from their womb, in other words, remove bloating. It is also good for treating premenstrual stress, one of the causes of bloating.

Supplements such as probiotics aids digestion as well as boost absorption of nutrients, thus benefiting those who suffer from frequent bloating.

Exercise is good for overall health as well as a stress removal. Incorporate some daily exercise such as running on an elliptical machine, to have a healthy immune system.

Aging Gracefully

With more advance and better health care, people today are living longer than our forefathers. But you hope to age gracefully with all mental and physical well-being still intact, at least to a certain healthy degree. Living to a ripe old age in a state of senile dementia, such as the dreaded Alzheimer's disease, takes the joy out of living for you as well as your loved ones.

According to latest research, if you lead an active and stimulating life in your younger days, you not only get a fit and healthy body but also a healthy mind.

Aah, so your weekly runs, whether in the park or on treadmills, are a kind of insurance for healthy aging after all. Fret not for those who really cannot come up with a time-table for regular exercises or those who dislike exercises of any kind, there are other ways to prevent total memory meltdown.

Your brain is just like the muscles in your body. It loves exercises. Brain exercise can be simple and yet stimulating. Good examples include doing the ubiquitous crossword puzzles or the challenging sudoku puzzles. Have an intimate and bonding moment with your children or even grandchildren by playing Scrables or chess, and stimulate your brain juice at the same time.

It is not surprising to hear of grandad or even grandma enrolling in college for that degree they do not have time or money for when they were younger. Actually, learning or trying something new is said to stimulate the brain, keeping it sharp and alert. Maybe you can encourage grandad to learn another language, or better still, learn it together. Sounds fun indeed.

Playing strategy games such as the ancient Chinese game of mahjong which involves a whole set of your brain muscles as you try to plot and outwit your other game players. Great for your social life too as most mahjong players joke and chatter as they play.

Stress would not be good for your aging brain. Meditation is highly recommended to de-stress the mind, giving it some peace and quietness to relax.

If you can fit in some physical exercise such as a leisurely walk in the park, it will do wonders for your tired mind. Your brain cells get more oxygen and this results in better concentration. Make sure you feed your brain the right kind of food too, such as salmon, rich in omega fatty acids. So is green tea with its high antioxidants content.

Yes, it is possible to reduce the risk of senile dementia and Alzheimer's disease by feeding your brain with the right food, exercise and stimulation, starting when you were still young and healthy. A healthy body begets a healthy mind.