30-Day Healthy Living Challenge: Day 19 & 20

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As promised, here is my meal plan for next 4 days.

Tuesday:
Breakfast: Oatmeal with fruit and raisins
Mid-morning snack: fruit + nuts
Lunch: Salad + small soup
Dinner: Tofu + string beans

Wednesday: 
Breakfast: Oatmeal with fruit and raisins
Mid-morning snack: yogurt
Lunch: Salad + small soup
Dinner: Spaghetti squash + lentil sauce

Thursday: 
Breakfast: Oatmeal with fruit and raisins
Mid-morning snack: fruit + nuts
Lunch: Salad + small soup
Dinner: Leftover spaghetti squash OR veggie quesadilla

Friday: 
Breakfast: Oatmeal with fruit and raisins
Mid-morning snack: yogurt
Lunch: Salad + small soup
Dinner: ?

Dinner on Friday night is a question mark because I will be going straight from work to the airport (we are going to California on vacation)!  I will have to figure out something healthy to grab at the airport.  Easier said than done.  Also, I work in a corporate cafe, so I know I can have homemade oatmeal with fruit and a soup and salad for lunch everyday. Sometimes, I get tripped up on dinner and snacks, but I will explain that more as I explain the next challenge.

day 19 & 20

Day 19 & 20: Practice Mindful Eating

Mindful eating is a very popular term right now, especially among Dietitians.  I must admit that I’m on the mindful eating bandwagon.  “Mindful eating” means considering your food choices and thinking about what and why you are eating.  I think mindful eating is a realistic way to build healthy habits because it forces you to listen your body and take in food when its necessary. However, I often have trouble with mindful eating later in the day because I tend to overdo it with the snacks.  For the next two days, I want you to practice mindful eating

I will be more specific… Yesterday, you made a meal plan for the next 4 days.  Well, anyone can write down that they are going to eat spaghetti squash and then be starving and eat a giant bowl of regular spaghetti instead. To avoid this situation, follow these steps to create a more mindful approach to food:

  • When you eat something, compare it to your meal plan. If you eat something that isn’t on the plan, think about why you are eating that food.
  • When eating, think about your emotions at that moment.  Are you stressed, upset or bored? Are you actually hungry or eating just to eat?
  • Think about how you feel after you indulge in a food off the meal plan.  Do you feel better or worse?

The first step in making healthy choices is being mindful of what you eat and why you eat those foods.  If mindful eating can be a part of your life, it can revolutionize your relationship with food.

I want to know what you think of “mindful eating”.  Does it make sense or is it a bit confusing?

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3 thoughts on “30-Day Healthy Living Challenge: Day 19 & 20

  1. Donna Fletcher says:

    A while back I read that you should keep a daily journal of your eating habits. Maybe this is why…to train ourselves to become mindful. That is one reason I love using the “My Fitness Pal” app, it has actually stopped me from eating cake (my weakness) before, because I didn’t want it recorded!

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