- PLAN your meals (make grocery list, go to store at least 1X a week, etc.)
- Don't keep junk food/bad foods in the house
- Ensure access/easy access to foods you NEED to eat for your health, etc.
- Go grocery shopping at kosher supermarket weekly for easy buys
- spinach, kale, bug-checked frozen veggies, meat/deli/fish, healthy ready-made foods for the week
- PREPARE for when going on trips (nutritious pack-along items, list for kosher eateries/ensure healthy foods)
- Avoid eating at night
- Get into good routine during day
- Structured eating/sleeping times (SET times for eating/sleeping)
- Spreading food intake over day, so less hungry at night
- Ensure PROTEIN at every meal (eggs, almonds, chicken breast, broccoli, lean beef, tuna, quinoa, lentils, turkey breast, fish (all types), brussel sprouts, peanuts)
- Ensure eating WHOLE, real foods
- Distract yourself (new hobbies, evening activities, keep busy..)
- Drink herbal tea
5. DE-STRESS
1. Breathing exercises/meditation
2. Hot baths/showers
3. Yoga/gentle exercise/stretching
4. Essential Oils
5. Journaling
6. Calming Music
7. Friends
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| Florida 2018 (Left to Right: Minna, Chani, Rochel) |
Set times for everything
- Wait 2-3 hours between last meal and bedtime (good for digestion, and prevents heartburn and insomnia)
- Eating too close to bed may actually HARM your sleep
- Eating late at night sends conflicting signals to the clocks of the rest of the body, that it's still daytime (don't want the 'clock systems' to become 'out of sync')
- Eating wrong times of day (e.g. late at night) can strain organs involved in digestion, which can increase risk of disease G-d forbid
- Want to ensure stick to 'normal daily cycles'
Mindfulness
Active, open attention on the present.
Living in the moment, and being thoughtful to that moment.
Helpful to lower stress.
(e.g. 1. Listen to your body & stop when full,
2. eat when bodies tell us to eat e..g. stomach growling or energy low rather than when bored or lonely or sad for example,
3. eat with others at set times and places instead of alone and at random times and places,
4. eat foods nutritionally healthy rather than foods that just 'comfort emotions',
5. when eating just eat and don't multitask,
6. consider and think about where your food is coming from)
Active, open attention on the present.
Living in the moment, and being thoughtful to that moment.
Helpful to lower stress.
(e.g. 1. Listen to your body & stop when full,
2. eat when bodies tell us to eat e..g. stomach growling or energy low rather than when bored or lonely or sad for example,
3. eat with others at set times and places instead of alone and at random times and places,
4. eat foods nutritionally healthy rather than foods that just 'comfort emotions',
5. when eating just eat and don't multitask,
6. consider and think about where your food is coming from)
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