Mindful eating key to healthy eating

A wellness expert says there are different ways to think of dieting and ways to lose weight than what we’re used to.

Faith Community Hospital Director of Wellness Joe Copeland presented a lunchtime seminar Tuesday on intuitive eating as part of the Shape Up in Faith series. The philosophy is more of a mindful way to eat and be aware and take a more active role in what a person is eating. Becoming an “expert” of an individual body and its hunger signals are paramount to a healthier lifestyles.

Copeland would know, putting on a bunch of weight after his collegiate baseball career was over and his marriage. He says small changes in diet and exercise can lead to big changes in life.

“You didn’t get that way in a short time,” Copeland said. “It’s going to take time to realize effects.”

Copeland said paying attention to your body and how it feels after every meal is important. Hunger is both physical and emotional. Replenishing nutrients every 3-4 hours is important but eating to feel “comfortable” is what gets people into trouble.

“Certain cravings can be simply due to a lack of nutrients,” Copeland said. “A need for chocolate can be your body saying it needs more magnesium and calcium, so eat some dark leafy greens of drink some milk. A zinc deficiency, for those who like to salt everything they eat, can be fixed by eating dark meat chicken, liver and eggs and oysters to a lesser extent.”

An iron deficiency can be rectified by eating spinach or even some dried fruit, Copeland said. Assessing hunger to see if you are really hungry or just emotional is important.

“Real hunger can be satisfied by anything,” Copeland said. “What am I craving and if there are other healthier alternatives to solve it. Many times exercise, going on a date, or having a simple breath mint can ward off the cravings.”

If the craving for chocolate or salt won’t go away, start small, like a chocolate chip for those needing chocolate. Move it around your mouth and chew slow. Eating slowly and being aware of what you’re eating in a busy lifestyle can take care of a craving as well.

Finally, Copeland says writing down what you eat and how you feel after eating it can help. Copeland said he has been doing this for about eight months now and has lost 25 pounds.

“Be present during every meal, get away from what you’re doing and focus on the food,” Copeland said. “Never eat when you’re busy as you tend to eat more.”

Finding food that makes your body feel its best will also help. Copeland urges people to make peace with their food.

“Get rid of the ideas of what you should and shouldn’t eat every day,” Copeland said. “Be smarter of what you put in your body, if you need to eat, eat but be aware of what you’re putting in.”