In this article:
|5 Best Ways to Manage Your Weight and Eating|
|7 Steps to Heart Disease Prevention|
|Louisiana FCU Trainings|
Being overweight or obese can result in loss of joy in life, intense shame and helplessness, being bullied or subjected to humiliation. It can also lead to many negative health outcomes as well, including diabetes, high blood pressure and greater risk of heart disease and cancer. Most overweight people have tried to diet, "starved" themselves, mentally beaten themselves up about their eating, tried to have more so-called willpower with only short-term or ineffective results. The weight loss industry is a multi-billion dollar enterprise, yet many merchants sell unrealistic promises and wishful thinking, rather than teach people new skills and ways of living that can transform their lives.
Our minds and bodies are interconnected, and excess weight can be a sign of systems imbalance.
Mindful eating is an alternative, more-holistic and compassionate approach to weight and eating. Mindful eating involves deliberately and compassionately turning in to your own inner experiences, including thoughts, feelings and behaviors. You begin to be more aware of the sensory aspects of eating, such as the taste and texture of food, when you feel hungry and full, and whether you are actually hungry or just bored, anxious, sad or angry.
Some mindful principles that can help you manage your weight and begin to live a healthier life include:
When you are hungry, do you automatically eat, reaching for ice cream or fries, without taking note of what you are really hungry for? Do you eat while watching TV, texting, driving or working? Do you gulp the food down without tasting it, or do you eat slow and savor the taste? Start noticing your automatic pattern and habits when eating.
Notice the way your breath flows in and out of your body and how this changes when you get anxious. Focus on your thoughts, feelings and sensations when you eat. What are your feelings? Are they helpless or ashamed, angry or rebellious? Sit down when you eat, and stop doing other things. Try to eat slowly, noticing the taste and texture of the food, and try putting your fork down between bites, stretching out the eating experience.
Overweight people associate eating with shame, self-hatred and helplessness. Mindful eating involves reaching for the positive instead of the negative. Take time to shop for groceries and buy the freshest, most natural, colorful and tasty foods you can afford.
A typical diet involves restricting food intake for quick weight loss to reach a particular goal in as short a time as possible. One of the biggest problem is that when we reach the goal, we revert back to our old patterns and quickly put weight back on again. You begin to feel like a failure. With mindful eating, the focus is on developing healthier eating and exercise patterns that you can live with the rest of your life. Healthy living is something positive that can add pleasure and energy to your life.
The process of lifestyle change is long and difficult. Begin by trying to accept and love yourself right now. Positive change is easiest when you don’t try to force changes and beat yourself up. You are doing this for you, not to please anybody else. Make a list of your reasons for wanting to be healthier, and carry it with you. Focus on the realistic benefits you can achieve, such as improved health, mood and energy. Imagine yourself in the future, living a more vital, free and energetic life, less hampered by the excess weight and automatic patterns.
The first step is always the
most difficult. Make a conscious and
mindful effort about the way you feed yourself.
Let go of automatic patterns, and begin to be fully present in your life.
Keeping your heart healthy no matter how old you are does take effort and change in your everyday habits. This includes eating a heart-healthy diet and increasing activity level. Here are some things to help you get started:
Remember, working with your doctor to keep your health problems under control is possible. It’s never too late to start living healthy and getting your heart disease risk in check
Berry Banana Popsicles
1 cup strawberries, diced
1 medium banana, diced
2 cups nonfat vanilla yogurt
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All of these trainings will be held at the Louisiana FCU Training Center at 406 East Airline Highway, LaPlace, from 6-7:30 p.m. Please RSVP at getsmart@LouisianaFCU.org or call 985-653-1736.
If you would like to participate in any of these nutrition workshops, please call Cynthia Clifton at 985-497-3261.
The LSU AgCenter is a statewide campus of the LSU System and provides equal opportunities in programs and employment.
MANAGING YOUR WEIGHT: IT CAN BE DONE!
We all know that it’s important to maintain a healthy weight. Keeping to a healthy weight will give you more energy and self-confidence and improve your overall health.
Question: How do we do that?
Each day we are bombarded with advertisements for diet pills and programs promising quick weight loss. These may be tempting, but there is no such thing as a quick, healthy weight loss that lasts.
Question: Do we have to fall into temptation?
The best way to lose weight and stay healthy is by creating a plan that encompasses diet, exercise and lifestyle changes. Before starting any weight loss program, please check with your doctor.
Here are some ways to get started: