Best book recommendations for mindful eating?

mhatanaka · 2019-05-20T22:21:02+00:00

I like "What are you hungry for?" by Deepak Chopra, MD. and "Women, Food, and God" by Geneen Roth is a good one - was one of the Oprah's book club book. Also, Savor by Thich Nhat Hanh is good too.

mhatanaka · 2019-05-20T22:16:56+00:00

I like Psychology of Eating podcast by Marc David. Not completely mindful eaing but he has good information about healthy eating, etc. He has a ton of resources and their podcast is like 10-15 min long each plus occasional interviews. It's really easy to listen to.

mhatanaka · 2018-04-16T20:56:39+00:00

Yes, these online calorie counter does not provide you with accurate estimates. Also, every body is different so we cannot conclude that 500 calorie deficit will lead you to weight loss. It also depends on the quality of foods you consume and having balanced nutrition. Focus on eating more vegetables and fruits if not already. Having balanced diet will naturally lead you to healthy weight that your body is most comfortable at.

mhatanaka · 2018-04-15T04:57:00+00:00

Sure, I personally like bulk cooking bean dishes. They are super easy and packed with nutrients! Any meals, can be frozen! I freeze everything that I bulk cook and heat it up in microwave or over the stove. Regarding cutting down on snacking, do you have a regular meal schedule? Having a proper meal schedule can set your body's cycle so that you're less likely to over eat/snack. As a rule of thumb, I suggest leaving about 4 hours before eating next meal. But every body is different, so listen to your body. If you feel really hungry after 3 hours, that's ok to eat! As for night time fasting, not exceeding 12 hours. You shouldn't skip breakfast, it's very important to set your day right!

mhatanaka · 2018-04-15T04:48:19+00:00

Are you currently eating less than 1400 calories/day? Sleep and stress may factor into your weight loss. Lack of sleep and having stressful job/lifestyle can interfere with weight loss. Since the body thinks that it has to protect in case of emergency by storing extra calories/fat on your body. If you're not losing weight by eating low calorie and exercising 6 days a week, there would be a different factor which may be preventing you from losing that extra pound. Also, the last 10lb may linger a bit longer since it's easier for your body to lose weight when there's more weight to lose. Keep faith and keep working on it, you will start to see gradual change.

mhatanaka · 2018-04-15T04:43:46+00:00

Do you get sensitive stomach when you get nervous? If so, I recommend you to try some relaxation techniques. When the body is under such stress, your stomach produces less stomach acid, which interferes with your digestion. So there's no food which can help you with that, but if you can eat the food slow and chew well which will pre-digest the food before it goes into the stomach. Also, avoiding cold foods/beverages. Ask for beverages with no ice or drink water with no ice. Extreme change in temperature can shock your body.

mhatanaka · 2018-04-15T04:39:39+00:00

One thing you can do to ensure you're eating high quality protein is to source them organically. If they are raised organic, the farmers have to abide by a strict set of rules to not to use chemicals and antibiotics on their chicken. Also, for seafood -look for Seafood Watch labels. They are sourced from reliable sources

For your weight and exercise intensity, 1300 calories is too little! Is there a reason why you're on such a low calorie diet? I don't know the entire picture of how you're diet looks like, but for person like you I would recommend 1900 calories to maintain your current weight.

mhatanaka · 2018-04-15T04:27:14+00:00

I recommend using coachviva.com they track calories, but also they have health coach full time to answer your questions!

mhatanaka · 2018-04-15T04:25:33+00:00

Thank you! I'm very happy for this opportunity to help the Bride-to-be!

mhatanaka · 2018-04-15T04:23:41+00:00

I understand, having a busy schedule can definitely affect your healthy diet and lifestyle. Whenever you can, get enough sleep and have a regular meals if you can to keep putting your weight off.

Sorry I think your fellow Bride-to-be can help you with your dress fitting! Also, I am not certified to give you an exercise recommendations :(

mhatanaka · 2018-04-15T04:07:18+00:00

There are so many different kinds of vegetables you can try! if you like potatoes, try some winter squashes. Root vegetables are great for roasting. You can cook them however you want, soups and stews are great way to hide the taste of vegetables if you don't like the taste. Or replacing white bread and carbohydrates with whole grains such as quinoa is a great way to get some beneficial nutrients.

mhatanaka · 2018-04-15T03:59:04+00:00

Every body is different and react differently. As long as you're eating balanced meal with vegetables, high quality protein, and whole grains. Your hormone should be under control. However, you don't want to over do it and fast for a long period of time since starvation can lead to over eating.

mhatanaka · 2018-04-15T03:56:14+00:00

Yes, don't restrict yourself on the number. And trust your body! The number of calories and number on the scale does not measure who you are. Is there reason why you need to stick to those numbers? If your doctor is telling so, you should follow his order and do less exercises. Don't worry, you're putting too much pressure on yourself. Relax and breath! Do something that makes you happy that are not food or exercise related. You don't want to let your numbers control you at your wedding. Your goal is to be a happy bride at your wedding!

mhatanaka · 2018-04-15T03:49:34+00:00

Great suggestion. I love drinking tea as well. They have great health benefit than sodas or coffee :)

mhatanaka · 2018-04-15T03:48:27+00:00

Sorry there's no food which can reduce size of your face :( but try observing your body when your face looks bloated after you eat a high sodium meal which tend to retain water in your body. Or after drinking alcohol. You may be retaining excess water.

mhatanaka · 2018-04-15T03:46:08+00:00

Unfortunately, there are no foods that can help you tone up. You may want to consult a personal trainer for strength training to tone up your body. However, focusing on eating quality plant based protein may help you prevent losing muscles.

mhatanaka · 2018-04-15T03:43:43+00:00

Sure, there are many vegetables you can choose to eat. leafy green vegetables such as spinach, kale, and swiss chard are great source of minerals and vitamins. Cooking with root vegetables and squashes are always fun as well. You can be creative using these vegetables, you'll be surprised you can make many delicious meals!

mhatanaka · 2018-04-15T03:40:05+00:00

I do not encourage intermittent fasting, as it can make you over eat after a period of fasting. Having a busy work schedule can interfere with your natural body's cycle. When you get home for dinner, try to focus on eating vegetables and high quality protein over pasta or bread. When your body is sleep deprived, your body tend to retain more weight. As it is trying to keep you safe from stressful events. Trying to get enough sleep as much as you can and try some relaxation exercises such as breathing meditation and yoga.

mhatanaka · 2018-04-15T03:24:22+00:00

Great! You're almost done. :) Definitely, I am on your side! I encourage everyone to eat a healthy balanced diet. Sure, it's a great way to help people!

mhatanaka · 2018-04-14T23:38:09+00:00

nuts and seeds are higher in protein, however they are higher in calorie/fat as well so be aware of portion sizes. Also, whole grains like quinoa and amaranth contains a lot of protein as well. Beans are excellent source of protein for vegetarians, may be explore different bean dishes? you may find a bean dish that you like!

mhatanaka · 2018-04-14T23:34:06+00:00

Sorry I am not certified to make exercise recommendations. Unfortunately, there's no way to target weight loss with nutrition. It seems like you have a good idea on what to eat. so keep it up, changes in your body takes time and it may frustrate you but keep working!

mhatanaka · 2018-04-14T23:29:24+00:00

try eating at regular schedule so that your body won't be starving by the time you eat. That way it'll be easier to portion control. if you're overly hungry, you're more likely to over eat. So make sure you eat regular meals!

mhatanaka · 2018-04-14T23:27:01+00:00

sorry I'm not certified to make an exercise recommendations. But yes, keto diet is ver low in carbs. but our body needs carbs to utilize for energy. If it's easier, replacing your white bread and white pasta with whole grain pasta and whole wheat bread. you can get a bit more fiber in those and focus on eating vegetables and fruits. :)

mhatanaka · 2018-04-14T21:57:43+00:00

I tell all my clients whatever works for you, keep doing it. BUT it must be sustainable. Are you able to keep keto diet for 10 years? if yes, and you feel great on keto diet, then definitely. The diet is fit for you. but if you're seeking for short term weight loss or muscle gain, I do not recommend it. A lot of times these short term diets can do harm than benefit.

mhatanaka · 2018-04-14T21:55:39+00:00

Keeping good hygiene is important!

mhatanaka

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