Post #4 of the Beginner's Guide to Mindfulness.
Focusing on Eating Without Distractions.
Eating a meal is one of the most common ways you might zone out and focus on other things during the activity. This can cause you to overeat and really distracts you from being fully mindful of what you are doing.
This is also an easy way to start practicing mindfulness and understand how it all works. Here are some tips for focusing on what you are eating without distractions.
Eat anything you want – To start with, don’t worry too much about what you are eating, but how. Choose your favorite meal or snack so you aren’t stressing with it being ‘healthy enough’. You just want to focus on eating and get used to eating without having outside distractions.
Sit in a quiet place without distractions – This might be hard for you as many people eat in the front of the TV or while using their cell phone. But this is the biggest problem – to eat mindfully, you need to focus only on the food and nothing else. Sit in your office with the door closed, at a dining table, or anywhere else you will get a few minutes of peace and quiet. Turn off the TV and your cell phone.
Embrace every sensation – Begin by using all your senses during your meal. Look at the colors of your food, taste each flavor on your tongue, and smell the food. Feel the sensations of the food in your mouth, such as temperature and texture. By doing this, you are enjoying your food to the fullest and are not rushing through yet another activity in your life.
Benefits of Mindful Eating
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1. Never go to bed without cleansing your skin.
2. Don't smoke
3. Practice safe sun exposure and do not use a tanning bed.
4. Use safe skincare products.
5. Visit a skin care professional regularly.
6. Get a good night’s sleep.
7. Gently exfoliate your skin 1-3 times a week.
8. Exercise for at least 30 minutes every day, even if it’s just a fast-paced walk.
9. Focus on an anti-inflammatory diet:
10. Drink plenty of water and anti-oxidant rich teas such as green, white and rooibos.
This satisfying minestrone soup features a classic combination of fresh herbs, vegetables, white beans, and pasta. Although this recipe is delicious as written, don’t be afraid to experiment a bit with the ingredients. This dish is a great way to use up any extra fresh herbs and vegetables you have available.
Tip: For best results, cook the pasta separately, rather than in the same pot with the rest of the ingredients. This extra step yields more consistent results by eliminating the release of excess starch into the soup. It also prevents the noodles from becoming too soft and mushy, which means more appetizing leftovers the next day and better results when freezing for future use.
Prep time: 15 minutes
Cook time: 50-55 minutes
3 T. extra virgin olive oil, divided
2-3 cloves garlic, finely minced
½ medium yellow onion, finely chopped
3 medium carrots, finely chopped
3 large stalks celery, finely chopped
1 28-oz. can petite-diced tomatoes, undrained
1 15.5 oz. can cannellini beans, drained and rinsed
4 c. organic vegetable broth*
2 whole bay leaves
1 T. fresh rosemary leaves, finely chopped (or 1 t. dried)
1 T. fresh thyme leaves (or 1 t. dried)
1 T. fresh oregano leaves (or 1 t. dried)
½ T. crushed red pepper flakes
Sea salt and black pepper, to taste
Optional: 3” Parmesan cheese rind
2 c. Fusilli pasta
2 c. fresh green beans, cut into ½” pieces
2 c. fresh arugula
¼ c. fresh parsley leaves, chopped
Freshly grated Parmesan cheese
* Use additional vegetable broth to reach desired consistency, if needed