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How Jason Lost 4 lbs in One Week Through Mindful Eating

by | Feb 20, 2017

Jason is an old friend of my husband’s who also happens to be the editor of this podcast. Since he’s started listening to the show he’s become more and more health conscious, and when I launched the Mindful Meal Challenge he decided to give mindful eating a try.

Jason is a perfect test subject for mindful eating, because as he was already trying to get his healthstyle in a better place he already has a set menu for breakfast and lunch. This means that what he was eating didn’t change, so any change in his eating habits can be directly attributed to mindfulness.

He found that his morning three egg omelet was in fact larger than he needed to be satisfied, so he has now cut back to two. He also found that even though he found himself consuming less for breakfast, he wasn’t as hungry when lunch and dinner came around.

Simply by eating one Mindful Meal per day in the morning, Jason lost 4 lbs in the first week of the challenge.

Although he is still trying to figure out the best healthstyle for himself moving forward (which I help him troubleshoot in this episode as well), mindful eating is now a major part of his weight control strategy.

Wish you had more time to listen to the podcast? I use an app called Overcast (no affiliation) to play back my favorite podcasts at faster speeds, dynamically shortening silences in talk shows so it doesn’t sound weird. It’s pretty rad.

 

Relate links:

Mindful Meal Challenge

Foodist Kitchen

Simple Gourmet: Roasted Beets With Fresh Mint and Chèvre

Aeropress coffee maker

Hamilton Beach toaster oven

Blue Bottle Coffee

“The reason you’re suffering is you’re focused on yourself.” -Tony Robbins from Tools of Titans, by Tim Ferriss

 

Listen:

Listen on iTunes

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Listen on Soundcloud

 

If you’d like to be a guest on the show, please fill out the form here and tell us your story.

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When To Be Mindful (And When to Stop Worrying About It)

by | Feb 1, 2017

It’s no secret that I’m a big fan of mindful eating. Research has repeatedly shown that mindful eating helps people make better food choices, stop bingeing, enjoy meals more and naturally eat less.

It can help you break unhealthy eating patterns and replace them with healthier ones.

And it is often the last piece of the puzzle for healthy eaters who still struggling to lose those last few stubborn pounds.

But mindful eating is hard to do. Your brain naturally rejects mindful awareness and desperately seeks to follow your impulses to think and/or judge your current situation rather than simply observe it.

These impulses are STRONG. And fighting them to bring your attention back to the present moment can feel exhausting, especially in the early days of your practice.

This is usually when people start to question if mindfulness is even worth it. Enjoying your food more and eating less sounds great and all, but at what price?

How can you enjoy your meal when you’re in a tug of war with your own mind?

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FOR THE LOVE OF FOOD: Smash the patriarchy with vegetables, “overfat” is the new “overweight,” and why cows are eating Skittles

by | Jan 27, 2017

For the Love of Food

Welcome to Friday’s For The Love of Food, Summer Tomato’s weekly link roundup. 

A quick reminder that next week’s Mindful Meal Challenge will start again on Monday. Sign up now to join us!

This week smash the patriarchy with vegetables, “overfat” is the new “overweight,” and why cows are eating Skittles. 

Too busy to read them all? Try this awesome free speed reading app to read at 300+ wpm. So neat!

I also share links on Twitter @summertomato and the Summer Tomato Facebook page. I’m very active on all these sites and would love to connect with you.

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FOR THE LOVE OF FOOD: The Western Diet gives you the munchies (literally), when to expect fitness results, and vegetables trump pesticides

by | Jan 20, 2017

For the Love of Food

Welcome to Friday’s For The Love of Food, Summer Tomato’s weekly link roundup. 

A quick reminder that next week’s Mindful Meal Challenge will start again on Monday. Sign up now to join us!

This week the Western diet gives you the munchies (literally), when to expect fitness results, and vegetables trump pesticides.

Too busy to read them all? Try this awesome free speed reading app to read at 300+ wpm. So neat!

I also share links on Twitter @summertomato and the Summer Tomato Facebook page. I’m very active on all these sites and would love to connect with you.

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The 5-Day Mindful Meal Challenge

by | Jan 1, 2017

 

UPDATE: The Mindful Meal Challenge was such a success we’re going to run it again every week. Sign up now to start on Monday!

Mindful eating is the most underrated health habit everyone is talking about. Self-proclaimed wellness websites love to tout the benefits of slowing down and savoring your food, yet it almost never comes up in conversation with someone who is serious about losing weight or improving their health.

This is probably because mindful eating is a deceptively simple idea that is incredibly hard to implement.

Most people aren’t even sure what mindful eating actually is, and so they say things like “I try to eat mindfully” then just keep eating the way they always do and hope that one day they’ll magically stop going back for seconds. Fat chance.

But mindful eating really is an amazing thing if you can turn it into a habit. Focusing on the experience of eating has a bigger impact on how satisfying a meal is than the number of calories it contains (1). As a result you enjoy your food more, while naturally eating less.

Eating mindfully can also make you less vulnerable to eating triggers that can cause you to eat more quickly (2) and overeat (3).

For many healthy eaters, mindful eating is the last piece of the puzzle for finally losing those last few stubborn pounds.

Personally, mindful eating has helped me feel back in control of my eating experience. When I was a dieter one of the terrible eating habits I developed was gobbling my food in a frantic rush whenever I sat down to a real meal.

My frenzied eating was trigged by a combination of extreme hunger (since I rarely let myself eat when I wanted) and the guilt I felt from giving into it, making me want to get the meal over with as quickly as possible. These were not my finest moments.

Mindful eating is what enabled me to snap out of my frantic mindless eating habit and actually appreciate the beautiful food I am so lucky to have access to.

But dang is it hard to do.

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FOR THE LOVE OF FOOD: Your gut sabotages your diet, how to teach your kids to love veggies, and why exercise leads to weight gain

by | Dec 2, 2016
For the Love of Food

For the Love of Food

Welcome to Friday’s For The Love of Food, Summer Tomato’s weekly link roundup. 

This week how your gut sabotages your diet, how to teach your kids to love veggies, and why exercise leads to weight gain.

Too busy to read them all? Try this awesome free speed reading app to read at 300+ wpm. So neat!

I also share links on Twitter @summertomato and the Summer Tomato Facebook page. I’m very active on all these sites and would love to connect with you.

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Are You Missing Out on Mindful Cooking?

by | Nov 30, 2016
Photo by Jules Clancy

Photo by Jules Clancy

Huge thanks to Jules Clancy of Stonesoup for this week’s article introducing me to the concept of mindful cooking. I’ve certainly made the mistake of viewing cooking as a nuisance, even though I know it ultimately benefits me and my family. I love this new way of looking at it.

Jules LOVES real food and hanging out in her kitchen. She has a degree in Food Science and is the author of ‘5-Ingredients 10-Minutes’. For a free eCookbook of delicious 5-ingredient recipes sign up for the Stonesoup weekly newsletter.

Recently I realized I’ve been making a huge mistake. Like many modern food writers, there’s one thing I’ve had completely wrong. Rather than celebrating the joy that cooking can bring to our lives, I’ve been guilty of apologizing for activity in the kitchen.

I’ve stressed how quick and easy my recipes are (I did write a whole book called ‘5-Ingredients 10-Minutes’) instead of sharing how great they taste or how good they make you feel.

I still believe cooking need not be complicated nor time consuming to produce delicious, satisfying results. But I now realize that apologizing for time spent in the kitchen, sends the message that cooking is a chore. Not an activity worthy of your precious minutes and hours.

The thing is, I love cooking. And I want to share that love.

I hope to inspire you to reframe how you think about cooking. Because there’s so much more to gain than just improving your healthstyle.

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How Yoga and Mindful Eating Helped Sherry Lose 16 lbs Without Effort

by | Jun 12, 2016

Foodist_Podcast

As a lifelong healthy eater, Sherry wasn’t trying to lose weight. Sure she would have been happy to drop 5-10 lbs, but she was comfortable with her body and health. She even thought she was a mindful eater until a stressful event in her life caused her to start a consistent yoga practice.

Yoga, it turned out, became a catalyst to help her relieve stress and let go of difficult emotions. As she developed this talent during strenuous yoga poses, she noticed it began to translate into her eating behavior.

Without specifically trying to change anything, Sherry became more aware of her eating habits and started to eat more mindfully. As she did this she naturally started eating slower and being more thoughtful about her food choices.

To her surprise, she discovered she had been eating way more food than her body actually wanted or needed. She also started slowly changing the composition of her meals to be more plant-based, since this was more in line with what she was craving.

While she still enjoys sweets like chocolate cake on occasion, Sherry has embraced mindful eating and over the past year lost 16 lbs without actively trying to lose weight.

Wish you had more time to listen to the podcast? I use an app called Overcast (no affiliation) to play back my favorite podcasts at faster speeds, dynamically shortening silences in talk shows so it doesn’t sound weird. It’s pretty rad.

Listen:

Listen on iTunes

Listen on Stitcher

Listen on Soundcloud

 

 

If you’d like to be a guest on the show, please fill out the form here and tell us your story.

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What I Learned from 10 Days of Silence

by | Dec 1, 2015
Meditate much?

Meditate much?

Health is about far more than food. If you’ve spent any time poking around Summer Tomato you likely already know everything you need to know about how to be healthy.

Eat lots of vegetables. Source high-quality fish and meats. Be an adventurous eater. Minimize processed grains, sugars, oils and proteins. Be active, not sedentary. It’s pretty simple.

Of course if knowing those things were enough we’d all be frolicking in a field of rainbows to celebrate our excellent health. The reason healthy eating is hard is not because you don’t know what to eat, it’s because you haven’t figured out how to change your habits.

It’s the mental game that holds you back.

From the first days of Summer Tomato I’ve been obsessed with helping people crack the code of behavior change, and time and again the science has led me to the practice of mindfulness.

Mindfulness, or being aware of what’s going on in your head in the present moment, is the secret sauce for success in nearly all aspects of life. For health in particular it helps you make better food choices, eat proper portions, and find the habits that work best for you.

This is because in order to make the best decision––the decision you really do want to make––you need to be aware of the unconscious reactions you have to the world around you. You need to turn off the autopilot and ask if it is sending you in a direction you really want to go.

Mindfulness is the pause that provides the space for wisdom. It is also incredibly difficult to cultivate.

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For the Love of Food

by | Nov 13, 2015

Tomato Heart

Welcome to Friday’s For The Love of Food, Summer Tomato’s weekly link roundup.

This week industrial food loses power, placebos are getting stronger (?!), and the best way to stay motivated.

Too busy to read them all? Try this awesome free speed reading app I just discovered to read at 300+ wpm. So neat!

Want to see all my favorite links? (There’s lots more). Be sure to follow me on Delicious. I also share links on Twitter @summertomato and the Summer Tomato Facebook page. I’m very active on all these sites and would love to connect with you.

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