Understanding food cravings and 3 steps to overcome them.

Choosing cookies over carrots does not mean that you lack all willpower. Cravings are powerful and it is normal (and frustrating!) to feel as though you don’t have much control over them. When we crave foods, it is our body's way of telling us that something is off - feeling out of balance. After indulging in cravings, one often feels a sense of shame, guilt or physical discomfort. Craving foods does not mean that you will never reach your health goals or lose weight. It is simply an efficient way in which our body communicates with us.

My Iphone and Eating - A Lesson in Mindfulness

Two nights ago when my hubby was working late and I had just put my baby to bed, I came downstairs and fixed a plate for dinner. I then started eating, got my Iphone, turned on some music, checked my email, went on Facebook, and was checking a text message... and then my phone died.  My kitchen was silent. My heart skipped a beat for a minute when I thought of all the great information I was about to miss on Twitter; and then I realized that I was WAY too plugged in. I had spent an hour cooking (granted, half of that was watching it simmer) my favorite veggie soup, only to not taste it as I shoveled it in reading status updates like, "I just went to target!" It was a reality check for me. Chill out and focus on my food. I opened a window and tried to mindfully eat and focus on the present moment. It’s  difficult to do, but it reaps major rewards when you get the knack of it.

When we eat mindLESSly, we tend to overeat, emotionally eat, and gain weight. 

We are so electronically plugged in our society - multi-tasking is a no brainer for most – especially parents. 

What is mindfulness? 

The 10% Rule - Self Care is Crucial

When it comes to finances, most of us understand that we should be saving at least 10% of our income when we receive our paychecks. Others suggest saving even more. Bottom line, if we don't save, or pay ourselves, we won't have any money in the future. We will be financially depleted. Most of us will agree that this is not an ideal situation. 

My husband recently related this to self care. One day when I was feeling overwhelmed and tired, he asked me what I have done for myself lately. With work, parenthood, school and other responsibilities, it's easy to forget the importance of taking time to mindfully relax and practice self care. 

Self care is defined as just that - taking care of yourself. It is not selfish to take time for yourself, to exercise, to breath, to mediate, to pray. It is absolutely essential. If you do not apply the same financial 10% rule to yourself, you will, like your finances, become depleted. 

What is the 10% rule? 

My husband described it as giving 10% of your day to yourself. If you work 8 hours a day (480 minutes) - take 10% of that - 48 minutes. 

48 minutes to yourself. Sound difficult? Break it up. Spend 30 minutes on a walk or exercise class, 10 minutes in prayer or silence, 8 minutes mindfully eating (no cell phones or tv!)

If you give and give of yourself to others, and do not pour anything into your emotional savings account - you too, will become depleted. Whether that depletion manifests in illness, fatigue or anxiety and depression, it will manifest. We want to grow old and have an abundant "savings account". We need to preserve our health, our relationships, our strength. If you are constantly giving of yourself, without refueling, you will be left with nothing - an unhappy martyr. 

Self care can also be seen as an investment. Investing is a smart move, financially or emotionally. When you invest in an exercise or nutrition plan, you are not only taking care of yourself, but you are investing in your future. Self care allows you to invest in your relationships. When you are a happier mother, father, wife, husband, employee, boss, friend, you will have fuller, more satisfying relationships. Self care is crucial. 

Think about healthy people in your own life, even religious figures - they all probably take some alone time, to recharge. 

If 10% seems too drastic of a step at first, take baby steps. Start with 5 minutes. Add a few minutes weekly and see how you feel. 

Implementing the 10% rule is my goal for 2012. Join me in my journey towards greater self care! 

Thank you for reading. For more information about implementing the 10% rule in your life or mindful eating, email me at theplantbasedhealthcoach@gmail.com