Tag Archives: mindful eating

You Can Lose Body Fat by Eating Only When You are Hungry!

I eat exactly the right amount of food for my body’s needs.


Can I lose weight by eating only when I am hungry?  I get this question quite a bit. It is usually associated with not eating enough, starving oneself. When you let your hunger dictate when you eat you can lose body fat! Eating when you are not hungry, for reasons such as anger, sadness or boredom, can lead to weight gain. Paying attention to your physical hunger cues and making mindful food choices is essential to fat loss.

Hunger Cues

Eating when you are hungry can be effective for losing body fat. Listen to your body. Is your stomach growling? Do you feel empty or light-headed? Did this feeling come on gradually? Eating only when you’re physically hungry serves as a reminder that your body needs food for energy.

Eating and emotional comfort are separate. Eating for reasons other than hunger can result in you over eating and having a guilty conscience for overindulging. Eat when you are hungry and channel your emotions through something else other than food such as going on a long walk, taking a yoga class or meditating.

Mindful Food Choices

Mindful eating starts before you even sit down to eat. It begins with the purchasing of food at the grocery store or farmer’s market. Try to choose whole, unprocessed food whenever possible. This includes fruits and vegetables, nuts and seeds and lean protein choices.

Mindful eating is about bringing awareness and appreciation to the experience of eating. Focus! When you slow down and pay attention to how and what you eat, you’re more likely to make better decisions about the food you choose to nourish your body.


You don’t need fad diets or gimmicks to lose weight. Paying attention to hunger cues and making mindful food choices along with moving your body on a regular basis is the healthiest way to lose body fat.

March is National Nutrition Month, Yum!

Hello Monday and Hello Everyone!

National Nutrition Month 2016

In honor of March being National Nutrition Month everyday this month I will be posting a nutrition/food related question on my GoodFoodMama FB page and Twitter!

Question for today…

‪#‎NationalNutritionMonth‬ question of the dayWhat is your favorite healthy fat?  Leave your response in comments (on FB or Twitter)! For me it’s nut butter! Cashew, peanut or almond!

The results from this question/answer will be very useful because we will have a list of healthy fats to choose from! So, go like and follow one or both to participate in the question and answer event!

https://twitter.com/GoodFoodMama or https://www.facebook.com/goodfoodmama/

Have a great week!

Mindfully Fit Holiday Health Challenge


Are you ready to get fit? GoodFoodMama’s Mindfully Fit Holiday Health Challenge is a 5-week challenge that encourages you to practice mindful eating and to exercise smarter during the holidays (and year round)! It’s not a diet or fad, it’s designed to help you on your way to developing and maintaining a healthy lifestyle!

First a little background:

Mindful eating is not a diet. It’s a conscious way of eating and enjoying food for both good health and pleasure. It is about bringing awareness and appreciation to the experience of eating. When you slow down and pay attention to how and what you eat, you’re more likely to make better decisions that will nourish your body.

To exercise smarter simple means that you need to focus your efforts on what’s going to get you the results you are looking for with your workouts.


How the challenge works:

  • E-Newsletter – Each Monday morning during the 5-week challenge, you will receive a Mindfully Fit newsletter through email to help you stay on track. The Mindfully Fit newsletter will include a weekly challenge with supporting tools and tips.
  • Choose one weekly challenge – Each week you can select one challenge from a total of 5 offered, so you can customize to your needs for that week!
  • Access support – It’s up to you how you would like to participate to get the support and motivation you need from the challenge. You can do any of the following: Read the newsletters for motivation and reminders.
    • Report your participation each week (to be eligible for the weekly prize drawing) and/or at the end of the program (to be eligible for the grand prize). Share tips you have found to be successful with fellow participants    via GoodFoodMama FB page.  Also, look for extra tips posted on our FB page.


  • Our Mindfully Fit Holiday Health Challenge is ending next week! If you are interested in receiving a PDF copy of the challenge once completed subscribe to GoodFoodMama (see link on right) and request a copy!


How to Win Prizes:

  • Weekly Prize Drawing. To be eligible for the weekly prize drawing, you need to report your participation each week by the deadline. Weekly prizes to be announced.
  • There are three options for reporting your participation:
    • Click online – a link will be provided to you each week in a reminder email. Send a Email – and put in the subject line “participated in Mindfully Fit this week.”
*Deadline for reporting participation is 12:00 pm on Mondays for the previous week’s participation. (Ex: the deadline for week 1 (Nov 30-Dec. 4) is due Mon, Dec. 7 by 12:00 pm).

How to Win the Grand Prize!

To be eligible for the Grand Prize drawing, you must do both of the following:

1) Complete the challenge!

  • Submit the final challenge reporting form. A link to the form will be provided on Mon, Jan 4. You need to report that you participated in the program for the 5 weeks.

2) Complete the challenge evaluation to be eligible for the Grand Prize.

  • Submit the online evaluation. We will ask for your name but it will not be associated with your answers.
  • Deadlines: Friday, Jan 15, 2016
    • You will be sent several email reminders with the links to the challenge completion and evaluation forms prior to the deadline.
    • Grand prize drawing will take place on Mon, Jan 18, 2016.

Monday Motivation…mindful eating tips and more!


hello Monday!

Here is some motivation to move you through the week… Healthy Living Tips for Monday and Beyond:

3 Ways to help kids focus on eating mindfully…

  • Ask your children how hungry they are before a meal so they begin to develop an awareness of true physical hunger vs. emotional hunger.


  • Eat without distraction, which means not in front of the TV or computer, while on the phone or in the car.
  • Teach children to put their fork down between bites so they eat more slowly, allowing their bodies to feel full.

Try this Mindful Eating Exercise…


Move it Monday…



What is your Monday motivation?

Helping Your Kids to Eat Mindfully

Orange slices

I talk a lot about mindful eating and the multitude of health benefits surrounding the practice, but it is not just important for adults, it is also important for kids. When kids eat mindfully it helps them make better food choices. They will also become much more aware of the amount of food they eat, how fast they eat, and how they feel about the food they eat.

Helping kids to eat mindfully at a young age is much easier than when they are teens. Young children (infants and toddlers) already have a connection to their senses. You’ve seen it; they look, touch, smell, and taste their food before they take a bite. Our role as parents is to help our kids to practice mindful eating in a simple and fun way so that they continue this habit into adulthood.

Practicing these strategies together will help your child to eat mindfully:

Involved your child in food selection and meal preparation. Take your child grocery shopping and encourage him or her to select produce they want to try.  Also, let your child help out with dinner, cooking is a great way to practice mindful eating.  It could be as simple as tossing the salad or even just setting the table, anything safe for their age that gets them evolved in the process.

Meal time should be for meals only. Although it is tempting to sit the kids down in front of the TV or feed your child when she’s playing, try to avoid it whenever possible. Sit at the kitchen or dining room table and remove all distractions. One of the main practices of mindful eating is to direct all awareness to the eating experience.

Talk about food. Talk about the taste, color, shape, and texture. Ask them questions like “What do you think about this?” Or “Does it remind you of something else you have tried before?”

Slow down and enjoy your food. When kids gobble down their food they usually find themselves hungry, or so they think, shortly after eating. Keep in mind, it takes about 20 minutes for your stomach to signal the brain when it is full, so by eating more slowly your child will give their body time to communicate this message.

Be a role model. Your actions and attitudes matter more than your words when setting examples for mindful eating. If you fear trying new foods, guess what so will your kids. If you are judgmental or label foods your kids will pick that up too.

Bottom line, make sure you kids see you behaving the way you want them to, eating mindfully!

Fit Tip Friday: Are you hungry or bored? Here’s how to tell…

Hello Friday!

Fit Tip FridayEat when you are hungry not bored.

As you move into the weekend ask yourself this before you grab that last slice of pizza, “Are you hungry or just bored?” A lot of times we mistake hunger for some other emotional craving, like stress, boredom, or loneliness.

So the next time you start craving something go through this checklist before you eat, it can help you find out if you’re really hungry because your body needs fuel or if you just feel hungry for other reasons.


Mindful Eating – Are you really hungry?

mindful eating

Do you know the difference between physical hunger and emotional hunger? Building a healthy relationship with food involves eating mindfully and knowing the difference between physical hunger and emotional hunger.  Take a look at these traits of emotional and physical hunger and us them as a tool to help you become more mindful of your eating.

Mindful Eating

Mindful Eating Tips for a Healthy Holiday Season

We are going to a holiday party tonight and I know there is going to be some incredible food there so I thought how appropriate to share some eating tips on surveying the holidays. Take a healthier approach to what you eat during this holiday season and beyond.  Practicing mindful eating is an approach I use throughout the year, more so during the holidays.

According to the American Heart Association, mindless eating is when you consume food just because it’s there. It’s eating while distracted – watching TV, working at a computer or texting on your iphone. It’s when you are eating for emotional comfort instead of hunger. Simply put, it’s not paying attention to what you eat!

Here are some tips toward a more mindful approach to eating:

  • Control portions. Especially during the holidays, you will be presented with many opportunities to eat festive meals, snacks and desserts so be aware of your portions. By no means should you deprive yourself (I will not), just try to eat smaller servings and less often. 
Eating well is all about balance.
  • Eat when you’re hungry. Just because the clock says noon doesn’t mean you have to eat. If you’re not hungry, wait until you are – just don’t wait until you’re famished because you might overeat. Also, don’t eat just because the food is available.
  • Plan. One of the worst things you can do is show up to a party hungry. Eat a healthy snack before leaving your house, so that you are able to make better choices about what and how you eat once you arrive at the gathering.
  • Slow down. Enjoy each bite and put your fork down while chewing, then take a sip of water between each bite. This gives your body enough time to trigger your brain that you are satisfied (not necessarily full).
  • Pay attention. Try to avoid eating in front of the TV or computer, or while standing in the kitchen or talking or texting on the phone. When you do these things, you’re more likely to lose track of how much you’ve eaten.
  • Focus on the Party. Try to focus on your friends and family more so than eating everything in sight. Remember that the holidays are about spending time with the people you love.

What tips do you have? Please share!