How Can You Leverage the Power of Mindfulness?

Mindfulness is a popular buzzword these days, all over TikTok, Facebook, Instagram — you name it! But why is it important? Mindfulness is a type of mind/body practice in which you focus on being intensely aware of what you're sensing and feeling in the moment, without interpretation or judgment. You may have heard of “mindfulness meditation” - where you use breathing, visual imagery and focus on the present as a way to reduce stress. Mindfulness meditation is something I have found extremely helpful in my own life to increase focus and creativity and reduce stress. Eating is another common area where mindfulness can be very helpful. For example, let’s say that you really would like some dark chocolate at night. What is a way to REALLY enjoy that chocolate, if that’s important to you? Use your 5 senses when enjoying the chocolate:

• Look at the piece of chocolate - what is the size and color?

• Smell the chocolate and the unique notes of the cacao beans and other ingredients

• Touch the chocolate - does it feel heavy in your hand, or light? Is there any texture on the surface due to added ingredients like fruit, nuts or rice crisps?

• Taste the chocolate slowly, savoring it - what is the texture? How does that piece of chocolate feel in your mouth? Is it smooth and creamy, or crunchy?

• Listen to the chocolate - yes, sounds funny but what sounds, if any, are made while enjoying it?

When you truly savor that chocolate, you may find yourself more easily satisfied with a smaller portion, perhaps even a square or two. :-)

Mindful exercise is another way of incorporating mindfulness. One of the best ways where you can get your “Nature Rx” in, and mindfulness at the same time, is mindful walking. Be present in your surroundings:

• Look around you - what do you see? What season is it? What are the colors around you? Do you see animals and birds around you?

• Smell the air - is it sweet, smoky, bitter, warm, or cold?

• Touch the trees, rocks, flowers, grass - whatever may be around you in that environment

• Taste - you may want to skip this one, depending on your environment, but nature has so many things to offer us that are truly beautiful, like fruit and herbs - of course, make sure it is safe to eat first!

• Listen to the wind, bird song, dogs barking, street noise, whatever it may be where you are and be present

Mindful walking is a wonderful activity to do with any young children in your life, with a pet, or even by yourself!

What are your thoughts on mindfulness? In what ways do you want to incorporate mindfulness into your own life? What are some of your challenges? Please hit REPLY to this email to let me know!

Chickpea Tacos

Chickpeas, also known as garbanzo beans, are full of fiber, protein, and deliciousness! They have a low glycemic index (low GI) and can help you feel full for longer. Chickpeas are also very versatile and are used in a multitude of ethnic cuisines. Try this recipe today!

NEW: Courses On-Demand!

I get so many emails from people who want help with improving various aspects of their health — and many of them are located outside of the areas where I can do one to one consultation. In order to serve everyone best regardless of location, I have launched Online Courses. The first one is a HIGHLY requested topic - the Power of Lifestyle Change in Endometriosis: An Introduction.

I will be adding other classes and videos soon. Interested in on-demand classes? Please find out more HERE!

Of course, please let me know if there are specific topics on which you’d like to learn more!

Coming Soon!

I’ve had a great experience running 2 groups at my workplace in-person. Let’s start an online group this Spring!

1. Learn how and why to fill your plate with more natural, water-fiber foods—to meet your goals and improve your health

2. Learn about promoting health and weight loss through a small step approach

3. Set your own realistic goals to power up healthy lifestyle change

4. Learn to create a healthy lifestyle path for yourself that is sustainable, for life.

5. Group support from Dr. Asha and other participants in a positive way.

Come join us and learn about adding healthier foods to the foods you already eat. Eating should be joyful and not filled with guilt.

This is a small group, LIVE, 8 week interactive ONLINE class and will have breakout sessions during class.

Topics:

Session 1: Can All Fiber Foods Help You Reach a Healthy Weight?

Session 2: Are All Fiber Foods the Same?

Session 3: Meal Makeovers— How to Enjoy a Full Plate and Still Reach a Healthy Weight

Session 4: It’s More Than Just Food  

Session 5: Want to Rev Up Your Healthy Life?

Session 6: Making the Most of Mornings  

Session 7: Smart Grocery Shopping

Session 8: Restaurants: A Dilemma

Find out more and join the interest list HERE!

Have ideas for future topics for the newsletter or classes?

Want to work with me or have me present a class to your group?

I can work one-on-one with clients online only in the Maryland and Washington, DC areas of the United States. I also host group education events as well as on-demand courses that are open to everyone, regardless of location!

Would love to hear from you! Just hit REPLY and I’ll get back to you as soon as I can!

Yours in health,
Dr. Asha

Through Diya Lifestyle & Wellness, Dr. Asha works as a health coach, educator and cooking instructor. She does NOT see patients in this role as a primary care physician. One-on-one health and wellness coaching is only available to clients located in Maryland and Washington, D.C. U.S.A. Group services are available to all regardless of location.

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