Mindful Eating and Sleepy Houmous!!
This week I’ve been looking into ‘Mindful Eating’ i.e. paying attention to what’s going in your gob! It’s the principle of eating with the intention of caring for yourself and eating with the attention necessary for noticing and enjoying your food and its effects on your body.
It’s not simply about “eating slowly, in a quiet place”. It’s taking into consideration the entire experience – physically AND mentally. Looking at emotional eating, choosing the right foods on a nutritional level and for your enjoyment and feeling fuller for longer. We so often sit in front of the TV with a packet of something, and because our focus is on the telly and not what we’re eating, we lose track… yup… before you know it – you’ve eaten the packet.
I was raised to sit at the table for meals – a social affair, a chance for the family to catch up on each other’s day and spend quality time together. I think there’s a lot to be said for this. Focussing more on the enjoyment of a meal, talking about the food and its flavours maybe. Taking the time to appreciate. Maybe try it for a few weeks – being more aware of your food will stop you from over eating and you’ll enjoy the experience a whole lot more and it will prevent you from ‘binge eating’. Which I’ll be talking about in more depth next week.
This week, I feel I’ve been training harder than I have done in months. @MattwarnerPT has moved things up a notch… thus I am walking like John Wayne and have the appetite of a man! Which is great – I’m getting so much stronger and I’m starting to see a bit of muscle definition coming back. In our last session one of the exercises included was ‘The Dumbbell Prone Row” @MattWarnerPT explains below…
Dumbbell Prone Row:
A great exercise for the intermediate to advanced trainee. If you are a beginner I would begin with a seated cable row to ensure correct position and contraction of the mid back.
What to do:
Ensure the bench is on a slight incline.
Choose a weight that allows you to maintain tension in the working muscles (back) throughout the desired rep range.
As you row, imagine you are rowing the dumbbells towards your hips. This will minimise any elevation in the shoulders. You want to keep your shoulders depressed allowing the muscles of the mid back to contract optimally.
Lower the weight under a slow controlled tempo using the mid back muscles to do so.
Repeat for the desired reps.
Remember. For all exercises it is important to feel right muscles and eradicate all compensation from other muscle groups for the sole purpose of moving the weight. If you cannot feel the right muscles working you may be using a weight too heavy for you. If so, reduce the weight and focus on each repetition.
In other news – Happy Birthday to my amazing fiancé Tom!! Tom turned 29 this week, we celebrated with a ‘date night’ at one of our favourite restaurants. I bought him golf clubs and a massage – not a bad girlfriend am I?I also went out for delicious lunch at Georges Restaurant in Worsley last week, for an overdue catch up with my lovely publicist Laura … So many exciting things afoot!!
Things are really gearing up in Weatherfield as preparations begin for our ‘live episode’. Theres a real buzz at work, I can’t wait to be a part of things! The story lining is awesome to say the least. You lot are in for such a treat!!
I always make sure I have plenty to snack on, when I’m on the go. Im a big fan of houmouss with green veg. One of my favourite recipes is by Dale Pinnock. It takes minuets to whizz up AND
Chickpeas are rich in vitamin B6, which is important for the production of melatonin, the sleep hormone. BOOOOM – much needed as a new mummy! Give it a try with some peppers, sugar snap peas and mange tout for dunking!!
1 x 400g tin chickpeas, drained
juice of ½ lemon
4 tablespoons olive oil
1 clove garlic, crushed
1 bunch fresh basil, leaves torn
sea salt and black pepper
Be happy, Be healthy and DREAM BIG!
Love Auntie Cath