Category Archives: Conscious Eating & Living

Be Mindful of Your Day

FlowerPlanning a presentation recently, I decided I wanted to give people an idea about how you could spend a mindful day. These are the three suggestions I came up with that could enhance each and every one of our lives.

1.  At the beginning of the day, make a plan to engage in at least one activity that brings you joy.

2.  Choose the attitude you want to have throughout the day.

3. At the end of day, remember three pleasant moments you enjoyed.

Enjoy an Activity

How much of your life is spent doing something for someone else or just getting through the work of the day.  Each day make some time for yourself.  The activity can be something as simple as reading a few pages from the book you’re reading, listening to some music, taking a different route home to see something new, walking on the trail, learning something new, or having lunch with a friend.  It’s your life. The key is to enjoy it every day.

Choose Your Attitude

In the stress reduction class I teach, I tell people to take a slip of paper from a bag marked “choose your attitude” — referring to the attitudes of mindfulness.  It is one of the favorite things that people do.  One the slips of paper are the attitudinal qualities associated with mindfulness. They are patience, non-striving, non-judging, acceptance, beginner’s mind, trusting, and letting go.  You could choose one of these or you could choose to be kind, gentle, helpful, confidence, optimistic, reliable, honest, and happy. The list is endless.  It’s your life. The key is to choose how you want to be.

Three Pleasant Moments  

Pleasant moments are occurring all of the time and we miss them because we’re lost in thought—planning, remembering, worrying.  Don’t miss your moments filled with smiles, tastes, touches, sights, sounds, laughs, cries, nature, pets, children, spouses, and friends. Life is all around you with pleasures that abound. It’s your life. Be present for the pleasure that’s available to you.

~One of my pleasant moments today was writing this blog.  I hope it adds something positive to your life.

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Does stress make you overeat at work?

stress_eaterJack is sitting at his desk intently focused on his work. He is getting a little stressed because he has a deadline to meet and he has a lot of other work that is beginning to pile up.  Automatically, his left hand reaches down to the desk drawer that is filled with food in case he gets hungry.   Is Jack really hungry? Or, is he stressed?  Continue reading

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Just BE – 7 Tips for a Mindfulness-based Approach to Life

IDo you multitask your way through life? Do you find yourself constantly making a to-do list or planning? Do you feel restless if you aren’t doing something? Do you think you don’t have time to meditate or engage in other self-care? Do you eat to keep yourself busy or from being bored?  If so, then you may have become a “human doing” rather than a “human being.”

The art of “being human” has been lost in the midst of our need for entertainment, distraction, and constant motion.  In fact, I just asked the people in one of my classes if anyone felt their lives were too busy and every person raised their hand.  And, although everyone thinks they are too busy, if you ask them to sit and meditate or do yoga there is often a resistance to it. So, we have quite the conundrum.  I can’t “be” because I’m too busy.

Here are seven tips to help you become human again.  Try them on a regular basis and notice how you feel.  You can start with just one and work your way up. Each attempt to come back to sanity will be a healing moment for your mind and body. Continue reading

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“Fed Up” Shows How Sugar Is Killing Our Kids!

child-drink-sodaAnd it’s killing you if you consume a lot of processed food or sugary drinks.

I just saw the film “Fed Up” last night which was produced by Katie Couric and Laurie David (Oscar winning producer of An Inconvenient Truth) and I was very moved by it. It’s not like I didn’t already know that processed food and drink were a major reason for the obesity epidemic, but I had not been exposed to the dramatic rise in obesity in children and the impact that it is having on them.

Try watching a teenage go in for lap band surgery because he weighs 400 pounds. Wrap your head around the fact that 93 million Americans are affected by obesity. One soda a day increases a child’s chance of obesity by 60%. One 20-ounce bottle of soda contains the equivalent of approximately 17 teaspoons of sugar. And don’t think that switching to diet soda is going to save you. Artificial sweeteners trigger the same parts of your brain that sugar does and lead to sugar addiction and compulsions to eat and drink more.

The old paradigm of “energy in/energy out” that says all calories are the same appears to be wrong. The calories in an almond are not the same as the calories in a can of soda. An almond can actually help lower glucose levels in the body and the soda obviously increases them substantially. In other words, a calorie is NOT a calorie. Different food and drink products affect the body differently and set off different processes that either enhance our health and help us lose weight or diminish our health and lead to gain weight.

The emphasis of the film “Fed Up” is that sugar that is the biggest culprit contributing to the obesity epidemic. The use of sugar in almost all of our food products came about through a number of governmental decisions about how to subsidize the agriculture industry many years ago and any efforts to change this practice has met with powerful food lobby resistance. Even the Michele Obama campaign against childhood obesity got hijacked by the food industry giants and turned the focus to physical activity instead of the food that children consume.

To learn more about the movie and the campaign to save our health go to or take the Fed Up Challenge and see what it feels like to go sugar free.

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March into Spring at your Local Farmers Market

Herb BasketI’m getting excited because our Columbia Farmers Market is getting ready to move OUTSIDE for the spring! They hold the market indoors for the winter but spring starts Thursday and it’s time to move into the great outdoors.

No matter where you live, visit your local market this week and join in the fun of eating local and eating healthy.  Get to know your local farmers and how they raise their food.  Ask them questions.  This is a great opportunity to support your local community, support your health, see your friends or make some new ones, listen to music, and get some fresh air.  You are what you eat. Eating fair, clean, and healthy food will get you ready to enjoy the summer ahead.

The Columbia Farmers Market will be at the ARC (1701 W Ash St.) on Saturday, March 22nd from 8am to noon (March 22nd until October 25th). Get ready for spring, warm weather and the outdoor farmers market! In March they’ll have fresh vegetables, pork, lamb, beef, organic produce, chicken, goat cheese, canned goods, baked goods, eggs, fresh pasta, plants, seedling and tons more!!!Featured Entertainment:  River Ghost Revue Creek will welcome you on opening day!


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