Food & Recipes
Mindful Eating: How to Cultivate a Healthy Relationship with Food
On December 19, 2023 by marghevivianiIn a world filled with fast-paced lifestyles and constant distractions, cultivating a healthy relationship with food has never been more crucial. Mindful eating, an ancient practice rooted in mindfulness, offers a holistic approach to nourishing our bodies and minds. In this blog post, we will explore the principles of mindful eating and provide practical tips to help you embrace this transformative lifestyle. Understanding Mindful Eating Mindful eating involves being fully present during meals, paying attention to the sensory experience of eating without judgment. This practice encourages individuals to savor each bite, fostering a deeper connection with the food they consume. By promoting awareness of hunger and fullness cues, mindful eating empowers individuals to make informed choices about what and how much to eat. Benefits of Mindful Eating 1. Weight Management: Research suggests that practicing mindful eating can contribute to weight management by reducing overeating and promoting healthier food choices. Read moreSustainable lifestyle. Tips on ‘how to’2. Improved Digestion: Being present while eating aids digestion as the body can better assimilate nutrients when in a relaxed state. 3. Enhanced Enjoyment: Mindful eating enhances the enjoyment of meals, as individuals savor the flavors and textures of their food. How to Practice Mindful Eating 1. Create a Nourishing Environment: Choose a quiet and comfortable space for meals, free from distractions like electronic devices or television. Read moreYoga during pregnancy for normal delivery2. Engage Your Senses: Take a moment to appreciate the colors, smells, and textures of your food before taking a bite. Engaging your senses enhances the overall dining experience. 3. Eat Slowly: Chew your food thoroughly and savor each bite. Eating slowly allows your body to recognize when it’s satisfied, preventing overeating. 4. Listen to Your Body: Pay attention to hunger and fullness cues. Eat when you’re hungry and stop when you’re satisfied. 5. Mindful Food Choices: Select foods that nourish your body and align with your overall well-being. Consider the nutritional value and how the food makes you feel. Incorporating Mindful Eating into Daily Life 1. Start Small: Begin by incorporating mindful eating into one meal a day. As you become more comfortable, expand this practice to other meals. 2. Practice Gratitude: Take a moment to express gratitude for your food. Reflecting on where it came from and the effort involved in its production can deepen your connection to your meals. 3. Mindful Snacking: Extend mindful eating to snacks. Choose nutrient-dense snacks and savor each bite. By embracing mindful eating, you embark on a journey toward a healthier relationship with food—one that nourishes both your body and soul. Make small changes each day, and soon you’ll find yourself enjoying meals with a renewed sense of appreciation and awareness. Remember, the key to mindful eating lies in being present in the moment, fostering a positive and sustainable connection with the food that fuels your life. Please feel free to comment below with your thoughts about this and remember to subscribe to the newsletter to be updated! Or follow my Instagram. Yours Marghe
Wellbeing . Yoga
9 Unknown benefits of mindfulness meditation
On June 28, 2023 by marghevivianiMindfulness meditation has gained significant attention in recent years due to its numerous proven benefits. While some benefits are well-known, such as stress reduction and increased focus, there are several lesser-known advantages of practicing mindfulness meditation. Here are some of the lesser-known benefits. 1. Emotional Resilience Regular meditation cultivates emotional resilience by enabling individuals to observe their emotions without judgment. This practice helps in developing emotional intelligence, managing difficult emotions, and responding effectively to stressful situations. 2. Enhanced Creativity Mindfulness meditation can stimulate creativity by allowing the mind to wander and explore new ideas. By fostering a non-judgmental and open mindset, meditation encourages divergent thinking, leading to innovative problem-solving and novel insights. 3. Improved Empathy and Compassion Read moreYoga during pregnancy for normal deliveryIt cultivates empathy and compassion by promoting non-judgmental awareness of one’s own experiences and the experiences of others. This practice enhances perspective-taking, kindness, and understanding towards oneself and others. 4. Better Decision-Making Mindfulness meditation enhances the ability to make more considered and rational decisions. By training the mind to observe thoughts and emotions without getting caught up in them, individuals can make choices based on a clearer understanding of their values, priorities, and long-term goals. 5. Pain Management Mindfulness meditation has been found to be effective in managing chronic pain and reducing pain-related suffering. By shifting the focus from the physical sensations of pain to the present moment experience, individuals can develop a greater tolerance and acceptance of pain, thereby reducing its impact on their overall well-being. 6. Improved Sleep Quality Read more17 Ways to avoid burnouts and be happierMindfulness meditation practices, such as body scans and guided meditations, can help individuals relax their bodies and minds, leading to improved sleep quality. Regular practice can alleviate insomnia, reduce sleep disturbances, and enhance overall sleep duration and efficiency. 6. Boosted Immune System Studies suggest that mindfulness meditation positively influences the immune system. It can reduce inflammation, strengthen immune response, and enhance the body’s ability to fight off infections and illnesses. 7. Increases Self-Compassion Mindfulness meditation encourages individuals to treat themselves with kindness, self-care, and self-compassion. This practice helps in developing a non-judgmental attitude towards oneself, reducing self-criticism, and promoting self-acceptance and self-love. 8. Enhanced Intuition and Introspection Regular practice enhances introspective awareness, allowing individuals to gain deeper insights into their thoughts, emotions, and behaviors. This heightened self-awareness can also lead to a greater sense of intuition and a clearer understanding of one’s own values and purpose. 9. Improved Relationships Mindfulness meditation fosters improved interpersonal relationships by enhancing active listening, empathy, and effective communication. By being fully present in interactions, individuals can build stronger connections, resolve conflicts more skillfully, and cultivate deeper and more meaningful relationships. Takeaway Remember, while these benefits have been reported in various studies and anecdotal evidence, individual experiences may vary. It’s essential to approach mindfulness meditation with an open mind and give yourself time to explore and experience these potential benefits personally. Hope you find this post useful. Remember to subscribe to accomplish my work here or follow me on Instagram. Always yours, Marghe
Wellbeing
How to *Actually* rest and get maximum benefits
On October 26, 2022 by marghevivianiEven though you love your work, and you think there is no time for rest, everyone has to find time to calm their mind and body. But many people mistake the meaning of “resting” and “chilling”. They are not the same. But also is not the same thing to take a break for a cigarette and spend the evening drinking wine and watching TV. The last one is more confusing your mind and improving your bad habits. In this post, I wanna talk about how to rest in general, but more importantly how to *actually* rest and get maximum benefits from it. Read also 17 ways to avoid Burnouts and be happier. 11 ways to rest How to recover your energy properly while resting Easy, chose one of the practices from the list above, and try to be present. Try to be involved in what you are doing right now as if you are doing everything in a mindful state. This means being aware of what you are doing and thinking. Otherwise, it would be something like: Practicing Yoga but always checking your phone or thinking of tasks you have to finish after the practice. That’s not ok. Just live life in its full colors. Read moreYoga during pregnancy for normal deliveryIf you feel tired, take a rest in a proper way. Otherwise, you won’t recover your energy, your creativity, and your happiness from what you are doing. And please, don’t seek calming effects from drugs, tobacco, and alcohol, they have the opposite effect after all. It will only make you forget the reality for a while, but it is not a solution. Takeaway Please remember to take care of your mental and physical health. Feel free to comment below or contact me to discuss your way of quality relaxation 🙂 Hope you find this post useful. Read more17 Ways to avoid burnouts and be happierSubscribe to the newsletter or follow my Instagram to stay in touch! Yours, Marghe