A few simple steps in the right direction

Anyone who knows me, knows that I like to eat and cook and try to live a fairly healthy lifestyle. But I've come to find out, that my eating habits may not have been the healthiest or the most balanced habits. What I thought of as eating healthy turns out to be not the best diet for me. And yes, I did go to a doctor who confirmed that some of the things I eat and thought of as healthy, may not be the best things for me personally. Add to that a very busy lifestyle, which includes lots of family moves, three young kids= STRESS.

So my very busy lifestyle, and the stress associated with raising a family in the military and what I considered healthy food choices gone haywire, caught up to me. I have some stomach problems, although diagnosed as Candida--or an overgrowth of yeast in my intestine-- I'm not 100% sure that the diagnosis is fully accurate. I do know however, that I do suffer from digestion issues and feel this has affected how I feel and how I look. 

For the next few weeks, I'll share some of the small steps I'm taking to try to eat better, more nutritious foods and also find ways to slow down and de-stress. 

One of the steps I'm taking doesn't have to do anything with diet or exercise. It's a simple step to slow down whenever I'm going to eat...anything. I realized that I, who was once teased as a teenager for eating so slow, am the fastest eater in my family. I take a few quick bites between grabbing someone a glass of milk or cutting up one of my children's meat plate. I then get a little stressed with the jumping and nagging and tantrums that inevitably occur when your youngest is 3 years-old. There's very few times that I can really slow down and savor my meals.

So now, I'm teaching myself to eat slow and savour everything I eat. I try to grab a glass of water or tea or just sit and breathe, before I start my meal, in an effort to start eating more slowly. There's a lot of literature that supports the belief that eating too fast can lead to low stomach acid which can cause improper digestion of food, and according to some, further problems associated with your  intestine. My doctor also told me that you're swallowing more air when you're eating too fast and this also hurts proper digestion. I'm not sure where I stand on this, but I certainly do feel better when I don't eat in a rush and try to enjoy my food --- s-l-o-w-l-y. 

Here's a few steps you can do to help yourself and your family eat more slowly:

1) Set parameters. Make sure you discuss the importance of the family meal and, if you have younger kids, discuss some rules (i.e. no t.v., cell phones, computers or toys). Take away as many distractions as possible that will prevent you from focusing on the taste and smell of the wonderful food you're about to eat.

2) If helpful, play soothing music before or during your meals to help you slow down.

3) Encourage family conversation during the meal to stimulate togetherness and also help slow down on fast eating.

4) Try to not eat in the car--instead grab a handful of nuts or a small digestible piece of fruit, if you think you'll have to eat lunch/dinner at a later time. This has been a lifesaver for me. There were many times that I would rush lunch because of an errand or even grab a sugar-laden smoothie thinking it would replace a meal. 

5) Eat a good breakfast and try to incorporate fiber into your breakfast. I also try not to eat first thing in the morning. I drink a glass of water, some people swear by lemon water--I've yet to try that. I also try to exercise, write for a few minutes or stretch before I start fixing breakfast. Once you're fully awake, then go ahead and fix breakfast.

6) Chew your food. It's recommended to chew every bite until it becomes slightly liquefied and the food is broken into smaller particles. Now, it may sound a little gross, but chewing your food thoroughly allows proper digestion of the food and thus absorption of the nutrients instead of it passing through your gut. This also applies to smoothies, try to chew a few time before swallowing  to further break down the smoothie.

7) Take time to smell what you're about to eat. Breathe in deeply, enjoy the spices and aromas from the delicious food you're about to eat. It might even inspire you to start eating healthier and using less additives if you slow down and take time to smell the ingredients you're incorporating into your meal. It's been written that by smelling your food, you're stimulating a part of the brain which then sends a message to the hypothalamus and further down, allows the digestive process to begin.

8) Don't eat when you're angry or stressed out. Whatever you decide to do, don't eat during an argument or in a fit of stress. It's sometimes hard to do, especially with younger kids running amuck, but try to first set a more calm setting. You can always sit during the family meal and drink water or tea, until you are feeling more relaxed.



I leave you with a pic of one of the healthiest pizzas I've ever made: Cauliflower Crust Pizza! Believe it or not, it actually was eaten by all the children.