Seattle Nutritionist Angela Pifer writes:

When was the last time you sat down and ate dinner without any distractions? It is rare that we’re simply eating when we’re eating. Meals have become yet another task we squeeze in during the day. In fact, 66 percent of Americans report regularly eating dinner in front of the television. Adults in the United States devote an average of nearly 35 hours to their TV each week. That is almost the equivalent to a full time job. We spend 1 hour and 12 minutes per day eating, yet spend 5 hours per day watching television. Our kids are feeling the effects as well. A new national study has linked obesity to excessive TV viewing, a lack of sleep and to a low frequency of family meals.  With obesity at epidemic proportions, it is essential that we take a closer look at not just what we eat, but how we eat.

‘Conscious eating,’ or eating with awareness, means savoring every mouthful. This enhances the experience of eating and keeps us aware of how much we take in. Studies have shown that when people are blindfolded while eating, they consume 30 percent less food and their meal lasts, on average, over 20 percent longer.

It may come as a big surprise to learn that ‘mindless eating,’ or eating without awareness, can have negative health consequences. Scientists are beginning to evaluate and better understand the complex role of the mind-body connection in eating behavior. It turns out that when our mind is tuned out during mealtime, the digestive process may be 30 percent to 40 percent less effective. This can contribute to digestive distress, such as gas, bloating and bowel irregularities.

Gas and bloating aside, overeating and obesity are perhaps the most significant health problems caused, at least in part, by mindless eating. The mind-body connection plays a pivotal role in our ability to accurately assess hunger and fullness.

Exploring Conscious Eating

Try this exercise with a friend. You will need one small slice of an apple for each person. One person reads the instructions listed below while the other person completes the exercise.

1. Take one bite of an apple slice and then close your eyes. Hold the apple in your mouth and do not begin chewing yet.
2. Try not to pay attention to the ideas running through your mind, just focus on the apple. Notice anything that comes to mind about taste, texture, temperature and sensation going on in your mouth.
3. Begin chewing now. Chew slowly, just noticing what it feels like. It’s normal that your mind will want to wander off. If you notice you’re paying more attention to your thinking than to the chewing, just let go of the thought for the moment and come back to the chewing. Notice each tiny movement of your jaw.
4. In these moments you may find yourself wanting to swallow the apple. See if you can stay present and notice the subtle transition from chewing to swallowing.
5. As you prepare to swallow the apple, try to follow it moving toward the back of your tongue and into your throat. Swallow the apple, following it until you can no longer feel any sensation of the food remaining.
6. Take a deep breath and exhale.

You may find it interesting to talk with your partner about your experience. What did you notice while chewing? Why did you swallow? Was the food no longer tasty? Did it dissolve? Were you bored?

The point of this exercise is not to suggest all your meals be consumed as meticulously as this experiment. Rather, by doing this exercise you may discover some things about your own eating habits. Some people find value in doing a shorter version of this exercise with the first bite of each meal. This helps set an intention of being mindful through the course of your meal. Try it and see what you discover!

Angela Pifer, MSN, CN Seattle Nutritionist

Seattle Weight Loss Programs – Get Results! Angela works locally as well as nationally through Skype

www.NutritionNorthwest.com

In some situations, you may feel guilty about nurturing your body and mind by spending time address­ing your personal needs and being good to yourself. When these situations arise, it’s important that you remember that taking time to practice healthy habits and coping skills and celebrating your successes along the way will help you meet your goals and will improve your overall health and well-being, too.

It’s important that you choose self-nurturing activities that are enjoyable for you. These activities can also be used as rewards when you meet your interim goals; so, you may want to choose “big” activi­ties that you can enjoy whenever you reach your overall or “big-picture” goals as well as “small” activ­ities that you can enjoy whenever you reach an interim goal or feel that you deserve some special time for yourself. You deserve to care for yourself, and it’s okay to indulge in pleasurable activities.

So, what are some self-nurturing activities that you can try? Start by choosing a handful of self nurturing activities from the list shown below, or perhaps make up your own activities. Whatever you choose to do, make sure that it’s something that makes you feel good!

1. Get a massage

2. Take a long, relaxing bubble bath

3. Read that new mystery novel you’ve been eyeing at the library

4. Write a letter to a friend

5. Give yourself a pedicure or facial

6. Take a few moments to meditate or pray

7. Practice the mental imagery and/or relaxation skills that you’ve explored through this program

8. Organize your bedroom closet

9. Plant flowers in your garden

10. Call a favorite friend or relative

11. Browse the Internet for information on a subject that interests you but that you know very little about

12. Watch a movie that you’ve been wanting to see

13. Work on a puzzle

14. Breathe deeply

15. Soak your feet in a tub of warm water and bath salts

16. Organize your family photos

17. Play a musical instrument

Action Plan

The first step to finding time to self nurture is to figure out where you have time in your schedule to focus consistently on yourself. Download the Time Management form. With this form, you will simply record what you do every day for a week; your time commitments to sleep, eat, work, family…etc. At the end of the week take a look at this information and make some decisions about what is most important to you and what you can let go of. To begin to self nurture, you must begin to make room in your life for you.

Angela Pifer, MSN, CN,  Seattle Nutritionist

www.NutritionNorthwest.com Enjoy the day to day support, structure and accountability that will finally help you meet your health goals!

www.HealthyChoicesWellnessPrograms.com New! Online Wellness Programs!

How many times have you thought about something you’d like to do, but quickly reminded yourself that you don’t have time for it? Many of us spend so much time doing what we feel we must do, that we don’t have enough time to include things we would love to do. The feeling of not having enough freedom to pursue quality time with our families, or other things that we truly enjoy can leave us feeling stressed and unhappy.

An important part of wellness is taking the time to Self Nurture. What is self nurture? In a nutshell, it’s taking time for you. Wow, I can almost hear some of you saying, “Time for myself! I don’t have time for myself! I’m too busy!” But if you don’t take time for yourself, what quality of yourself are you offering others?

Why is it so much easier for us to nurture others?

Self sacrifice of putting your job, spouse, kids etc. first all the time serves no one in the long run. You may become resentful, angry and depleted on all levels (mind, body, and Spirit). On the other hand self nurture will recharge these areas of your life. Research on self nurturing shows many benefits to our health including strengthening of the immune system. If research had a way to measure it I’m sure they would find an increase in “feel good cells” too. The basics of self nurture are eating well, getting exercise, enough rest, and time for play and enjoyment and it doesn’t need to cost anything. Examples of self nurturing can be as simple as taking a walk, eating a good meal, taking a nap, speaking kindly to yourself, and focusing on the 80% that IS working in your life. Self nurture is different for everyone. Ask yourself “What is it that I need? “What can I let go of so I can create time for myself?” “How can I nurture myself today?”

Modeling

Often times self nurturing skills need to be taught. Think back on your childhood; did your mother model good self nurturing skills? Or did she ‘selflessly’ take care of everyone else, but herself. If you did not learn how to self nurture from observing your mother it will be harder for you to do so as an adult.

If you do not show your children that you self nurture, they will not learn it and they will grow up to pass this behavior onto their children. Self nurturing is closely connected to self worth. Teaching our children to self nurture, that they are worth a few minutes of time to themselves or that they include pleasurable activities in their lives is of the utmost importance to their long term health. The same goes for you.

Who makes your schedule?

When you are running around extremely stressed out, this question may be an irritating reminder, but it’s true, “Who makes your schedule?” You do. You choose what to prioritize and commit to. We all have busy lives but it is up to you to schedule in time for yourself. Self nurturing isn’t a luxury but a necessity for physical, spiritual, and mental health.

Angela Pifer, MSN, CN, Seattle Nutritionist

www.NutritionNorthwest.com Enjoy the day to day support, structure and accountability that will finally help you meet your health goals!

www.HealthyChoicesWellnessPrograms.com New! Online Wellness Programs!

Nearly everyone feels stress on a daily basis. Stress is the body’s response to challenging situations and circumstances. When stressed, the body produces chemicals to prepare for a “fight-or-flight” response. This gives us the energy to fight or run away in life threatening situations. Even when there is no danger to our life, many situations trigger this response. If stressed too frequently, the body may suffer harmful effects.

When the fight-or-flight response is triggered, the body responds in the following ways:

1. Digestion slows down. Blood is directed to the muscles and brain.
2. Breathing increases and supplies more oxygen to the muscles.
3. The heart beats faster and raises blood pressure.
4. Perspiration increases to cool the body.
5. Muscles tense up to prepare for action.
6. Chemicals are released to help blood clot.
7. Sugars and fats are released in the blood stream to provide fuel.

Some sources of stress are fears and worries, relationships, change, commuting, disease, drugs, finances, school, and work. When “stressed out” for long periods of time, people become tired, irritable, anxious, or depressed. If it goes on without relief, illness and disease may result.

Relaxation allows recovery from the fight-or-flight response. During periods of stress, always take time to care for both your body and mind. Relaxed breathing is the quickest and easiest way to release some stress.

Try this:

Put your tongue on the roof of your mouth just behind your front teeth. Leave it there. Breathe in to the count of four and breathe out to the count of four. While breathing out, form a circle with your mouth as if blowing bubbles. Use this relaxation method anytime, anywhere.

A simple short daily practice of mindful behavior, if done consistently, can help overcome years of disconnectedness. Though practicing a ten minute meditation or breathing exercise daily may seem insignificant you will reap long term rewards with your health by beginning to bring down your overall stress state over time.

Your ten minute exercise will also allow you to use the experience as a goal to return to as your day begins to become more and more stressed. Simply close your eyes and return to the experience of mind body connection and calm breathing. Your body will thank you!

Action Plan:

Look at your daytimer and schedule ten minutes to yourself over the next week. You may use the breathing technique offered above, or use a mediation CD…either way, set a timer for your mindful behavior and stick with it. Before you begin, think about how you feel. What is your current stress state? What emotion are you feeling? Ask yourself the same questions after you are done with your mindful behavior.

Angela Pifer, MSN, CN Seattle Nutritionist

Eating while multitasking seems to have become an American pastime.  A working lunch (eaten at your desk while focusing on work) or watching TV while eating dinner, often leads us to eat more. Adults in the United States devote an average of 1 hour and 12 minutes per day to eating, yet spend between 2½ and 3 hours per day watching television. Our kids are feeling the effects as well. Studies have shown that school lunch periods provide an average of 7 to 11 minutes for students to consume their lunch.

Our fast-paced culture is one where meals have become yet another task we squeeze in during the day. The speed at which we eat isn't the only problem. It is rare that we're simply eating when we're eating. In fact, 66 percent of Americans report regularly eating dinner in front of the television. With obesity at epidemic proportions, it is essential that we take a closer look at not just we eat, but how we eat.

Eating "mindfully," savoring every mouthful, enhances the experience of eating and keeps us aware of how much we take in. Many studies have shown that when people are blindfolded while eating, they consume 30 percent less food and their meal lasts, on average, over 20 percent longer.  Read this last sentence again and Think on this for a moment.

The Effects of Mindful Eating

It may come as a big surprise to learn that "mindless" eating, or eating without awareness, can have negative health consequences. Scientists are beginning to evaluate and better understand the complex role of the mind-body connection in eating behavior. It turns out that when our mind is tuned out during mealtime, the digestive process may be 30 percent to 40 percent less effective. This can contribute to digestive distress, such as gas, bloating and bowel irregularities.

Gas and bloating aside, overeating and obesity are perhaps the most significant health problems caused, at least in part, by mindless eating. The mind-body connection plays a pivotal role in our ability to accurately assess hunger and fullness.

While the precise mechanisms of hunger and fullness are not completely understood, we do know that the brain and central nervous system receive signals from the body when food is desired or needed. These signals can be caused by many triggers, including psychological states such as our mood. Once eating is under way, the brain has a key role to send out a signal when fullness is approaching. If the mind is "multi-tasking" during eating, critical signals that regulate food intake may not be received by the brain. If the brain does not receive certain messages that occur during eating, such as sensation of taste and satisfaction, it may fail to register the event as "eating". This scenario can lead to the brain's continuing to send out additional signals of hunger, increasing the risk of overeating.

How to Practice Eating Mindfully

Eating mindfully means Eating with Awareness. Not awareness of what foods are on your plate, but rather awareness of the experience of eating. Mindful eating is being present, moment by moment, for each sensation that happens during eating, such as chewing, tasting and swallowing. If you've ever practiced mindfulness in any way, (such as meditation, relaxation or breathing exercises) you are familiar with how easily our minds wander. The same happens when we eat. When you begin to practice mindful eating, one important thing to remember is not to judge yourself when you notice your mind drifting off the experience of eating. Instead, just keep returning to the awareness of that taste, chew, bite or swallow. If this concept is new, try the following exercise.

Do this exercise with a friend or while you are listening to the audio stream. You will need one small slice of an apple for each person. One person reads the instructions listed below while the other person completes the exercise.

1.       Take one bite of an apple slice and then close your eyes. Do not begin chewing yet.

2.       Try not to pay attention to the ideas running through your mind, just focus on the apple. Notice anything that comes to mind about taste, texture, temperature and sensation going on in your mouth.

3.       Begin chewing now. Chew slowly, just noticing what it feels like. It's normal that your mind will want to wander off. If you notice you're paying more attention to your thinking than to the chewing, just let go of the thought for the moment and come back to the chewing. Notice each tiny movement of your jaw.

4.       In these moments you may find yourself wanting to swallow the apple. See if you can stay present and notice the subtle transition from chewing to swallowing.

5.       As you prepare to swallow the apple, try to follow it moving toward the back of your tongue and into your throat. Swallow the apple, following it until you can no longer feel any sensation of the food remaining.

6.       Take a deep breath and exhale.

You may find it interesting to talk with your partner about your experience. What did you notice while chewing? Why did you swallow? Was the food no longer tasty? Did it dissolve? Were you bored?

The point of this exercise is not to suggest all your meals be consumed this meticulously as this experiment. Rather, by doing this exercise you may discover some things about your own eating habits. Some people find value in doing a shorter version of this exercise with the first bite of each meal. This helps set an intention of being mindful through the course of your meal. Listed below are a few other suggestions for introducing mindfulness while eating. Try them and see what you discover!

Simple first steps toward introducing mindfulness while eating:

• Eat with chopsticks.
• Eat with your non-dominant hand.
• Chew your food 30 to 50 times per bite.
• Eat without TV, newspaper or computer.
• Eat sitting down.
• Put the proper portions of food on your plate and try to make the meal last at least 20 minutes.

ABOUT ANGELA PIFER, CERTIFIED NUTRITIONIST

Angela Pifer is a Certified Nutritionist, with a MS in nutrition from Bastyr University, in private practice, specializing in detox programs, food sensitivities, emotional eating, digestive conditions & weight loss. She founded Nutrition Northwest Co in 2005; the premier provider of sound nutrition and wellness advice in the Northwest with offices in Seattle and Kirkland. Angela has a unique approach to helping her patients create new healthier habits: offering customized nutrition programs that inspire & educate along with a high degree of support & accountability to help them become fit & fabulous from the inside out.

The idea of losing a sense of self if we get too close to someone can be a very scary feeling.  This defense mechanism can be quite damaging because it affects relationship building, in love and in friendship.  Learning how to share your space can only happen once you identify the fears that prevent it.  A simple exercise in identifying the fears, benefits and developing a plan of “openness” can help.  On a piece of paper, list on the left side your fears of “letting this person in”, on the right side, list the benefits of having the person in your life, and on the bottom develop action steps that can be taken in opening up and becoming more accepting of this person in a manner that is comfortable and attainable for you.  Understanding your fears will enable you to face them head on.

I already have someone I’m close to and I don’t need anyone else.  The biggest problem with this false sense of security is that it puts a tremendous amount of pressure on that special someone.  You can’t expect one person to be able to help you with everything.  Having a variety of friendships or “connections” is a good solution.  Know your neighbor from beyond the casual wave from the car.  Maintain friendships, and make a point to visit friends and stay in touch.   Having a variety of friendships can help cultivate interests and develop a greater sense of self. 

The saying: “The wider the foundation, the taller the building” is synonymous to our personal growth and success, in that our solid foundation is built from friendships, relationships and family.  Life is about building relationships, and to invest in these relationships is to invest in your self.  Being self reliant is good in many settings but being receptive to the concept of “power in numbers” can ultimately make you more effective in the long run.

The very idea that if we ask for help we are indebted to someone, or that the person will reject our request thereby putting us in a vulnerable position. For many people they fear that by asking for help, they are admitting they have a weakness, or that they cannot be everything to everyone.  Asking for help is one thing, but this can go even beyond that.  How many times have you turned down the sales clerk in the department store who asks if they can help you find something?  Truth be told, the sales clerk is asking to assist you as part of their duty, and more often than not, people, in general, are willing to lend assistance. The best way to combat this automatic response is to ask a favor.  Begin with a small favor and branch out into something more significant, like emotional support during a trying time.  Learning that people are willing to help, despite our mental breakdown, can be very inspiring.

“No thanks, I’ve got it”.  Sound familiar?  How many times have you been faced with a task that was bigger than you, but you just didn’t have it in you to ask for help?  Let’s face it, in today’s society women are becoming the superwoman – a career oriented, forward moving, and independent commodity; self-reliant and afraid to let the wall of capability down in order to accept a gracious helping hand.  If this doesn’t sound like you then maybe you can relate better to a story of Miss Independence:

Miss Independence, a 32 year-old, independent professional woman, found herself hospitalized with sepsis and needing surgery.  A strong willed woman, self reliant and self assured was suddenly and utterly incapable of caring for herself.  In the blink of an eye, her world was turned upside down, and for the first time in her adult life, she was in need of help, completely dependent on her caregivers.  Her sister came to her aid and stayed by her side throughout her recovery. This new sense of vulnerability and the outpouring of support she received led to a life-changing attitude.  No longer was her success measured by how much she could accomplish on her own, instead, now, she realized that the solid foundation that enabled her growth and accomplishments was actually a structure of the support system she had all along. 

In this example, Miss Independence discovered that the backbone to her independent ways was actually the strong family support system she had all along.  Many times our support structures go unnoticed and are often forgotten as we travel the path of self reliance.  Self reliance is often be based on the reality that we have a common and yet distant bond with family; distant enough to encourage us to spread our wings yet close enough to catch us when we fall.  And every one of us will fall, to some degree, at some time in our life. 

The key to taking care of oneself is by understanding that everyone needs a helping hand from time to time, and by remembering that being self reliant doesn’t mean that you must do things entirely by yourself.  Being receptive to help and being strong enough to ask for help, when needed, are signs of a healthy attitude.   

In today’s world of chaos and multi-tasking, stress is inevitable.  It’s true that simple changes can be made in our daily routines to make stress more manageable, but even beyond that, breathing can protect our bodies from stresses harmful effects. 

The nervous system is comprised of two divisions: the sympathetic nervous system and the parasympathetic nervous system.  Having a balance of both are key to a healthy body.  However, with the increased stresses of today’s society, people tend to have an over active sympathetic reaction, as the “fight or flight” has become an ongoing reaction in our bodies.  This overactive sympathetic nervous system is linked to high blood pressure and weight redistribution around the center of our bodies.  Appropriate in emergent situations the body reacts by increasing the heart rate, and blood flow to the brain, while slowing down digestion.  This enables us to remain focused and to react quickly.

In contrast, the parasympathetic nervous system slows down the heart rate, lowers blood sugar, increases blood to the outer surfaces of the body and skin and speeds up digestive movement.  These metabolic rhythms are usually working in harmonious balance; however, navigating through today’s hectic lifestyle is synonymous to protecting ourselves from an outside threat, thereby causing an imbalance in our rhythms with the scale leaning more towards a sympathetic nervous reaction.

Breathwork is a cognitive approach to purposeful breathing in order to bring back the balance between the two nervous systems.  It is proven that breathwork results in lowering blood pressure and decreasing heart rate.  Learning this breathing technique can help reduce the effects of the overactive sympathetic nervous system and will result in better energy levels, sleep patterns, digestions and blood flow. 

Becoming successful at breathwork – the technique

Breathwork is a conscious breathing technique best achieved in a quiet undistracted place.  Sitting in a comfortable chair, back straight and head in a neutral position, place your tongue in a “yogic” position: tongue curved up to the backs of your upper front teeth, and then point it back so that it is on the surface between the backs of the teeth and the palate.  This position is said to keep the energies in the body by using the tongue as the connector of the two nerve currents which run in opposite polarity.

Begin taking notice of your breathing.  Be conscious of your breathing patterns as you exhale and inhale, concentrate on your natural rhythm.  Be aware of your thoughts, as it is common for the mind to wander during this cognitive breathing.  Take notice of such wandering, and bring yourself back to focusing on your breathing cycle.  As you breathe, take notice of where your breath is, beginning through the nose, into the lungs, back through the lungs and out the mouth.  You may visualize a different pattern or path that your breath will take, and that is okay.  This visionary exercise is yours, and it will only help you focus deeper into your breathing.

To reap the benefits of this breathing technique, be consistent and incorporate into your daily life, even if only for a few minutes at a time.  Some cognitive breathing is better than nothing.  You may wish to expand your time so that it becomes more meditative. In short, breathwork will result in balance between the nervous systems, and harmony between your physical and mental being.