TOPICS FOR DISCUSSION

• 10 Effective Steps to Healthy Living• Eating on a Budget: Plan and Purchase• Fruits and Veggies Resources• Ways to Stay Healthy via Shopping & Eating• How to Chew Before/During/After Meals• Mindful Eating Exercise

10 Steps to Healthy LivingAn Old World Approach by Jovial Foods

http://www.jovialfoods.com/recipes/healthy-living.html

1. IDENTIFY HIDDEN FOOD INTOLERANCESSymptoms may include abdominal pain, hives, skin rash, asthma, fatigue, irritability, headaches, acne, a lack of concentration, a child’s slow growth and many more. Undiagnosed food allergies cause many chronic health problems. Identify and isolate the foods that may be causing the symptoms and diligently avoid them. Opt out on your daily favorites for a change and you may notice that one of your staple foods may be causing a problem.

2. VARIETY IS ESSENTIALNo one really knows exactly what’s good or bad for each individual, so don't get into a dietary rut. Many years ago, food was eaten seasonally and this created natural variety. Too much of anything is not good, so broadening your selections will enhance the mix of nutrients you absorb from your diet.

You will find it is the lack of good recipes that cause you to eat the same things each day. If there is a vegetable in season that you do not like, search for new recipes that sound appetizing.

3. CHOOSE PROTEIN WISELYIf you are not vegetarian, cut back and eat smaller portions of meat because it is healthier for you and better for the environment.

Beans are an excellent source of protein and remember that lentils, chickpeas and peas were founder crops domesticated with wild Einkorn thousands of years ago. Wild-caught fish is low in saturated fats and a good source of essential omega-3 fatty acids that we do not normally consume.

10 Steps to Healthy LivingAn Old World Approach by Jovial Foods

http://www.jovialfoods.com/recipes/healthy-living.html

4. FOCUS ON VEGETABLESThey contain a rich mix of pure antioxidants, vitamins and

minerals that your body can easily assimilate.

Place more emphasis on vegetables and less on protein.

Don't forget herbs. Cooking with freshly minced basil, chives, oregano, dill, sage,

rosemary, and thyme can boost the free-radical scavenging power of your food.

5. EAT FRUIT FREQUENTLYIn the Old World perspective food is beloved, seasonal, and perfect as is.

Trust the inherent power of fresh, seasonal fruit.

Mother Nature created a precise balance of vitamins and mineral

so don’t discount their potential.

10 Steps to Healthy Living (continued)An Old World Approach by Jovial Foods

http://www.jovialfoods.com/recipes/healthy-living.html

6. RELAX AND ENJOY YOUR MEALEveryone has a busy life and it's difficult to enjoy a relaxing meal. Make a regular habit of

eating in a relaxing environment with family and friends. Seize this sacred time, start good conversation and have fun.

In Europe, setting the table neatly every evening with a crisply ironed tablecloth is a common practice and makes meals feel special. Try it or simply light a candle.

7. EAT AT REGULAR INTERVALSTry not to delay or skip meals to the point of becoming excessively hungry.

Prepare your meal before you're overly hungry—eating too quickly makes digestion difficult and causes overeating.

By eating at regular times each day, you can eat less and stay light.

10 Steps to Healthy Living (continued)An Old World Approach by Jovial Foods

http://www.jovialfoods.com/recipes/healthy-living.html

8. TRY GROWING YOUR FOODGetting closer to nature and experiencing how food is grown

enhances food awareness and appreciation.

Plant a garden.

Because vitamins and minerals degrade over time

and with refrigeration,

a garden lets you enjoy vegetables and fruit

that are packed with nutrition.

Even freshly cultivated herbs in a small container works fine.

Spice up a sandwich with fresh whole basil and chopped chives instead of lettuce.

10 Steps to Healthy Living (continued)An Old World Approach by Jovial Foods

http://www.jovialfoods.com/recipes/healthy-living.html

9. GET CHILDREN TO EAT EVERYTHINGThis is the most important foundation that ensures kids grow up to

be healthy adults.

Offer variety and don't force them to try, just set a good example. Children learn by observing their parents so don't allow their preferences to limit your diet, take the lead and have patience.

10. ENJOY PREPARING MEALSCooking at home doesn’t have to be a laborious task if you keep it

simple. wholesome, yet quick and delicious pasta meals.

Eating on a Budget

PLAN• Plan meals for the week• Find quick recipes

online.• Include meals to stretch

food items (stews).

• Make a grocery list.• Check for sales and

coupons.• Ask but a loyalty card.

Eating on a Budget (continued)

PURCHASE• Buy groceries when you

are NOT hungry.• Stick to the grocery list.• Buy store brand items.

• Purchase items in bulk.• Choose fresh fruits in

season.• Buy canned veggies w

less salt.

Fruits and Vegetables More Mattershttp://www.fruitsandveggiesmorematters.org/

Eating on a Budget (continued)

• PREPARE• Prepare meals in

advance.• Double up on recipes

and freeze.• Substitute meat with

beans or peas.

• Put leftovers into another meal.

• Use fruits or veggies in different ways.

http://www.integrativenutrition.com/connect/book

Ways to Stay HealthySHOPPINGEat a snack before you leave the

house.Buy sweet fruits & veggies

instead of candy.Buy baked (not fried) chips.Buy low or non-fat foods.Buy spice & herbs to flavor

foods.Choose whole wheat & grains.Select olive oil or vegetable oil

instead of margarine.

Ways to Stay Healthy

Select a healthy breakfast cereal (steel oats) and top with fresh fruit(s).

Switch to low fat milk or almond milk instead of whole milk.

Eat lean meats instead of fatty.

STOP buying soda, especially not diet soda, and drink beverages without sugar.

Ways to Stay Healthy

EATINGALWAYS eat breakfast.Eat on a regular schedule.Cook your meals at home

(instead of eating out).

Grill, bake, or steam your food (instead of frying).Only eat light, healthy

snacks after 8 p.m.

Ways to Stay Healthy

Eat slower.Use portion control:

half the plate w veggies ¼ of plate w protein ¼ of plate w a healthy

grain.Keep a food diary.

Have meals w candles & conversation (not T.V.)

Drink filtered water.

Exercising

Exercise at least 30 minutes a day.Go to the gym.

Get a personal trainer.Ride a bike, walk, take the stairs.

Plan family activities such as hiking and swimming.

Mindful EatingDoing so with directed attention

Sight: Look at your food and imagine you are a Martian scientist.

You just arrived on Earth and have never seen this food before. Look at it carefully without naming it.

Smell: Bring the food up to your nose.

Without naming the scent, experience smelling the food, and then

describe what you smell.

Mindful EatingDoing so with directed attention

Physiological reaction: Now focus on what is going on in your mouth. Begin to notice that saliva is produced, even though you haven't yet put the food in your mouth. Notice the mind/body phenomenon and how the senses respond to the anticipation of food being eaten.

Touch: Now explore how the food feels. Without naming the sensation, just experience touching your food.

Mindful EatingDoing so with directed attention

Motion and movement: As you bring the food up to your mouth, notice what happens next. The mouth receives the food. Observe what the tongue does with it. How does it get the food between the teeth? It's amazing that the tongue is so skilled, and that such a remarkable muscle can actually receive food and then know what to do with it every time.

Mindful EatingDoing so with directed attention

Taste: After becoming aware of the food in your mouth, start biting into it very slowly. Then begin to chew. Notice that the tongue decides which side of the mouth it's going to chew on. Give all your attention to your mouth and take a few bites. Then stop to experience what's happening. What is happening is invariably an explosion of taste. Express what's going on. Be really specific. What is the experience? Is it sweet or sour or juicy? There are hundreds of words to describe the experience of tasting.

Mindful Eating (continued)Doing so with directed attention

Texture: As you continue to chew the tastes change, as does the consistency. At a certain point you will become aware of the texture of the food because the taste has mostly passed. Try to keep it in your mouth.

Swallow: Stay with the impatience and the inborn impulse to swallow. Observe what is involved in getting the food over to the place where it's going to be swallowed. When you detect the impulse to swallow, follow it down into the stomach, feel your whole body and acknowledge that your body is now exactly one bite heavier.

Mindful EatingDoing so with directed attention

Breath: Next, pause for a moment or two, and see if you can taste your breath in a similar way. Bring the same quality of attention to the breath that you gave to seeing, feeling, smelling and tasting the food.

Silence: Be silent. By this point, you understand something of what meditation is. It is doing what we do all the time, except we're doing it with attention: directed, moment-to-moment, non-judgmental attention.