When you’re on the couch binge-watching a TV show, chances are you’re doing something else at the same time — like reading a book, scrolling on your phone or munching on snacks.
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Eating while doing something else can lead to unhealthy habits, though. “We’re not focusing on what we’re eating and how the food tastes or savoring our foods,” says dietitian Maxine Smith, RD, LD.
Yet this kind of idle noshing is common. “Mindless eating is quite easy to do. Food is such a part of everyday life and is so readily accessible,” notes Smith.
But when done on a regular basis, mindless eating just isn’t a good habit. You might consume more unhealthy food than you realize, or get into the habit of eating when you aren’t even hungry.
Embracing a practice known as mindful eating can get you back on track.
What is mindful eating?
Smith says the concept of mindful eating evolved out of mindfulness theory and practices, which encourages people to slow down, live in the moment and pay attention to their actions.
“Mindful eating focuses on the why and the how of eating, versus what’s promoted by many diets, which are more what to eat, how much to eat, maybe even when to eat,” Smith says, “It’s much more of an internal versus external approach to eating.”
Mindful eating is rooted in being thoughtful and analyzing your choices. “Part of mindful eating is to consider the why — what is my intention for eating?” Smith explains. This kind of contemplation is important because it leads to more deliberate — and personalized — food choices.
“You’re really thinking about your values and why it’s important for you personally to eat healthfully,” Smith says. “It may be to improve your health. It may be to improve your energy and digestion. It could be because your clothes aren’t fitting well, and you don’t want to go out and buy a new wardrobe.”
Learning how to eat mindfully also reflects a shift in perspective. “It’s a very empowering approach versus a deprivation approach,” Smith says. “You’re regaining control over food rather than letting it take control of you.”
The benefits of mindful eating
In general, mindful eating leads us to pick more nutritious foods, which has the added bonus of improving our overall eating habits. But embracing mindful eating techniques has multiple benefits beyond just good health.
Promotes better enjoyment of — and appreciation for — food
Remember how good your first taste of ice cream is each summer? Mindful eating can give you that positive feeling year-round — and, as an added bonus, you can achieve satisfaction through smaller portions.
“One of the biggest benefits of practicing mindful eating is that we actually enjoy food more, but in smaller amounts,” Smith says. “If you learn to savor foods, and engage with all of its different sensory aspects, you’ll be satisfied with a kiddie cone versus a double scoop ice cream cone.”
As an added bonus, mindful eating practices can also help you have more gratitude for the food on your table. “The practices include focusing on an appreciation for food and where it came from, as well as appreciating everybody that helped produce that food,” Smith says. “You’ll also develop a sense of thankfulness for all the ways that it’s benefiting our bodies, so you have a more positive appreciation for food.”
Helps curb cravings
Smith describes the practice of mindful eating as being like “reformatting the hard drive of your brain. You’ll start responding differently to different eating cues.” For example, you might notice you’re letting go of unhealthy food cravings and, instead, forming new, healthy ones.
Improves your digestion
Your mouth contains enzymes that help you start digesting food while you’re chewing. When you’re mindfully eating, you’re encouraged to eat more slowly and chew your foods thoroughly. As a result, you digest food earlier — and more effectively. “If someone has digestion problems, eating more slowly can immensely help with that,” Smith says. “A lot of mindful eating practices include chewing foods well, which also helps with the digestive processes.”
Helps regulate eating patterns
In the past, you’ve probably started snacking even when you’re full, or eaten so much at dinner you feel uncomfortably stuffed. Mindful eating is a way to get your eating habits back on track by helping you listen better to signs that you’re hungry or full. “Practicing mindful eating guides us when to start and stop eating based on internal cues,” Smith says. “It also helps with emotional eating and disordered eating patterns.” This includes common eating disorders like binge eating, she adds.
Supports weight management
Another byproduct of listening to your body’s internal cues is developing better weight management techniques. Instead of measuring your hunger by external measures, such as the amount of food on your plate or calories you’re consuming, you’re relying on what your body is telling you.
“Mindful eating can be extremely freeing,” Smith says. “If we say we’re never going to eat something again, it puts the food on a pedestal and makes it even more desirable,” Smith notes. “But if we incorporate some of that into our eating patterns and eat it mindfully, we might find out, ‘Oh, we’re satisfied with just a little bit of that and it’s not all that enticing as our brain is making it out to be.’”
Have a more positive attitude toward food — and ourselves
Over time, it’s easy to develop an unhealthy relationship with food. Mindful eating helps undo long-held negative habits or attitudes. “Mindful eating is a loving and non-shaming approach to eating,” Smith says. “You’re replacing those dos and don’ts of eating, or applying moral implications to food, with an attitude of exploration and curiosity.”
How to practice mindful eating
Because so much mindful eating involves changing your brain and outlook, there are some concrete steps you can take to begin following mindful eating.
Practice mindful eating exercises
Believe it or not, you can do mindful eating exercises to help get your brain in gear. “We have done classes where a person practices being mindful while they’re eating a particular snack,” Smith says. “They’re tuning out all distractions, paying attention to all the sensory implications and aspects of the food, and practicing savoring it.”
Along with this, developing a non-judgmental approach to what you eat — in other words, food is neither “good” nor “bad” — is key. “You also want to pay attention to how that food may help you feel in the short term,” Smith says. “Does that food provide me with energy, or does it provide me with a strong craving to eat more of that food? But you’re not judging that food as good or bad.”
Change your attitude toward food
Having a positive attitude about eating is also crucial, Smith stresses. “If you have a negative attitude, or if you feel deprived, you are very likely to fail,” she says. “So if you say, ‘I can’t have something to eat,’ catch yourself saying that and change it into a positive statement: ‘I choose not to eat that.’”
Put together a daily food plan
Go into every day with a dedicated food plan that spells out what you want to eat for each meal. Smith says this plan should cover healthy foods, as well as foods that might not be as nutritious. “You can have those occasional indulgences, but they’re planned indulgences,” Smith says. “If you go into the day with a plan, include some of those higher-calorie or less-healthy foods, maybe in smaller amounts or less often.” She adds that this proportion is OK because you can get most of your needed daily nutrients if you’re eating healthfully “about 80%, 85% of the time.”
Just be sure not to put too much pressure on yourself by expecting perfection every day.
“Use that plan more like a GPS,” Smith says. “If we want to get to a place, we’re much more likely to arrive there, and arrive there promptly, if we have that GPS. We may have a few diversions along the way, but the sooner that we get back on track, the better. And having a meal plan going into the day is going to help us get there a lot sooner.”
Schedule smaller meals
Between busy work and family schedules, you might find yourself eating only one or two big daily meals instead of spreading out your eating over a full day. “Your stomach can actually become distended (bloated) and then you require more food to have that sense of fullness,” Smith says.
To undo this habit, schedule smaller meals about three hours apart. “These may be a small mini-meal, such as a yogurt and a piece of fruit and a small handful of nuts,” Smith says. “It doesn’t have to be a formal meal. It’s more having something to carry you over, so you don’t go too long without eating and go into the next meal ravenous.” You may need to schedule more of these meals at first until you get used to this routine, or take snacks with you if you know you’re going to be on the go.
Seek out people for accountability
Smith says in-person and virtual support groups are an invaluable way to help keep you accountable as you go through a mindful eating journey. “Nobody better knows what you’re going through than others that are in the same situation,” Smith says. “Others have experienced and practiced strategies that may have been beneficial for them, and they may pass that knowledge on to you.”
The combination of expert and peer support in these groups is also beneficial, she adds. “There’s nothing more important than feeling understood, that somebody else has been in your shoes before. And, believe me, there are a lot of others that are experiencing the exact same things you are.”
How to stick with mindful eating
It can feel overwhelming to try taking on mindful eating practices by yourself. “As I mentioned before, food is everywhere,” Smith says. “Everybody is trying to get us to eat more.” Having a support system cheering you on — a loyal friend or a family member — and supporting what you’re doing can help.
“There are a lot of food pushers out there,” Smith says. “When you take the time to explain to them why you want to make some changes, if you make it very personal, they can often be very supportive.”
That means instead of saying you’re looking to lose weight or alter your appearance, note that mindful eating can also benefit them. “I have found that if you focus on appearance or just weight, you’ll probably not get that much support because they’re going to start comparing themselves to you and saying, ‘Well, you don’t need to lose any weight,’” Smith says. “On the other hand, if you say, ‘Gosh, I really want to have more energy. I’m getting tired early and then I only want to take a nap when I get home from work. I really want to go out with you and have fun,’ you’re providing some benefit for them.”
Suggesting an alternative gift besides food — like weekly flowers from the store instead — can also help.
“People want to show love towards other people through food,” Smith says. “That’s often one of the biggest barriers. A person doesn’t want to say “no,” because that’s almost like rejecting that person’s love toward them. Let them know that if you want to do something special, this is how they can do it.”
Skinstitut Holiday Gift Kits take the stress out of gifting
Toronto, October 31, 2024 – Beauty gifts are at the top of holiday wish lists this year, and Laser Clinics Canada, a leader in advanced beauty treatments and skincare, is taking the pressure out of seasonal shopping. Today, Laser Clincs Canada announces the arrival of its 2024 Holiday Gift Kits, courtesy of Skinstitut, the exclusive skincare line of Laser Clinics Group.
In time for the busy shopping season, the limited-edition Holiday Gifts Kits are available in Laser Clinics locations in the GTA and Ottawa. Clinics are conveniently located in popular shopping centers, including Hillcrest Mall, Square One, CF Sherway Gardens, Scarborough Town Centre, Rideau Centre, Union Station and CF Markville. These limited-edition Kits are available on a first come, first served basis.
“These kits combine our best-selling products, bundled to address the most relevant skin concerns we’re seeing among our clients,” says Christina Ho, Senior Brand & LAM Manager at Laser Clinics Canada. “With several price points available, the kits offer excellent value and suit a variety of gift-giving needs, from those new to cosmeceuticals to those looking to level up their skincare routine. What’s more, these kits are priced with a savings of up to 33 per cent so gift givers can save during the holiday season.
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Hydration Heroes 2024 Holiday Gift Kit by Skinstitut – available exclusively at Laser Clincs Canada clinics and online at skinstitut.ca.
LONDON (AP) — Most people have accumulated a pile of data — selfies, emails, videos and more — on their social media and digital accounts over their lifetimes. What happens to it when we die?
It’s wise to draft a will spelling out who inherits your physical assets after you’re gone, but don’t forget to take care of your digital estate too. Friends and family might treasure files and posts you’ve left behind, but they could get lost in digital purgatory after you pass away unless you take some simple steps.
Here’s how you can prepare your digital life for your survivors:
Apple
The iPhone maker lets you nominate a “ legacy contact ” who can access your Apple account’s data after you die. The company says it’s a secure way to give trusted people access to photos, files and messages. To set it up you’ll need an Apple device with a fairly recent operating system — iPhones and iPads need iOS or iPadOS 15.2 and MacBooks needs macOS Monterey 12.1.
For iPhones, go to settings, tap Sign-in & Security and then Legacy Contact. You can name one or more people, and they don’t need an Apple ID or device.
You’ll have to share an access key with your contact. It can be a digital version sent electronically, or you can print a copy or save it as a screenshot or PDF.
Take note that there are some types of files you won’t be able to pass on — including digital rights-protected music, movies and passwords stored in Apple’s password manager. Legacy contacts can only access a deceased user’s account for three years before Apple deletes the account.
Google
Google takes a different approach with its Inactive Account Manager, which allows you to share your data with someone if it notices that you’ve stopped using your account.
When setting it up, you need to decide how long Google should wait — from three to 18 months — before considering your account inactive. Once that time is up, Google can notify up to 10 people.
You can write a message informing them you’ve stopped using the account, and, optionally, include a link to download your data. You can choose what types of data they can access — including emails, photos, calendar entries and YouTube videos.
There’s also an option to automatically delete your account after three months of inactivity, so your contacts will have to download any data before that deadline.
Facebook and Instagram
Some social media platforms can preserve accounts for people who have died so that friends and family can honor their memories.
When users of Facebook or Instagram die, parent company Meta says it can memorialize the account if it gets a “valid request” from a friend or family member. Requests can be submitted through an online form.
The social media company strongly recommends Facebook users add a legacy contact to look after their memorial accounts. Legacy contacts can do things like respond to new friend requests and update pinned posts, but they can’t read private messages or remove or alter previous posts. You can only choose one person, who also has to have a Facebook account.
You can also ask Facebook or Instagram to delete a deceased user’s account if you’re a close family member or an executor. You’ll need to send in documents like a death certificate.
TikTok
The video-sharing platform says that if a user has died, people can submit a request to memorialize the account through the settings menu. Go to the Report a Problem section, then Account and profile, then Manage account, where you can report a deceased user.
Once an account has been memorialized, it will be labeled “Remembering.” No one will be able to log into the account, which prevents anyone from editing the profile or using the account to post new content or send messages.
X
It’s not possible to nominate a legacy contact on Elon Musk’s social media site. But family members or an authorized person can submit a request to deactivate a deceased user’s account.
Passwords
Besides the major online services, you’ll probably have dozens if not hundreds of other digital accounts that your survivors might need to access. You could just write all your login credentials down in a notebook and put it somewhere safe. But making a physical copy presents its own vulnerabilities. What if you lose track of it? What if someone finds it?
Instead, consider a password manager that has an emergency access feature. Password managers are digital vaults that you can use to store all your credentials. Some, like Keeper,Bitwarden and NordPass, allow users to nominate one or more trusted contacts who can access their keys in case of an emergency such as a death.
But there are a few catches: Those contacts also need to use the same password manager and you might have to pay for the service.
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Is there a tech challenge you need help figuring out? Write to us at onetechtip@ap.org with your questions.
The Canadian Paediatric Society says doctors should regularly screen children for reading difficulties and dyslexia, calling low literacy a “serious public health concern” that can increase the risk of other problems including anxiety, low self-esteem and behavioural issues, with lifelong consequences.
New guidance issued Wednesday says family doctors, nurses, pediatricians and other medical professionals who care for school-aged kids are in a unique position to help struggling readers access educational and specialty supports, noting that identifying problems early couldhelp kids sooner — when it’s more effective — as well as reveal other possible learning or developmental issues.
The 10 recommendations include regular screening for kids aged four to seven, especially if they belong to groups at higher risk of low literacy, including newcomers to Canada, racialized Canadians and Indigenous Peoples. The society says this can be done in a two-to-three-minute office-based assessment.
Other tips encourage doctors to look for conditions often seen among poor readers such as attention-deficit hyperactivity disorder; to advocate for early literacy training for pediatric and family medicine residents; to liaise with schools on behalf of families seeking help; and to push provincial and territorial education ministries to integrate evidence-based phonics instruction into curriculums, starting in kindergarten.
Dr. Scott McLeod, one of the authors and chair of the society’s mental health and developmental disabilities committee, said a key goal is to catch kids who may be falling through the cracks and to better connect families to resources, including quicker targeted help from schools.
“Collaboration in this area is so key because we need to move away from the silos of: everything educational must exist within the educational portfolio,” McLeod said in an interview from Calgary, where he is a developmental pediatrician at Alberta Children’s Hospital.
“Reading, yes, it’s education, but it’s also health because we know that literacy impacts health. So I think that a statement like this opens the window to say: Yes, parents can come to their health-care provider to get advice, get recommendations, hopefully start a collaboration with school teachers.”
McLeod noted that pediatricians already look for signs of low literacy in young children by way of a commonly used tool known as the Rourke Baby Record, which offers a checklist of key topics, such as nutrition and developmental benchmarks, to cover in a well-child appointment.
But he said questions about reading could be “a standing item” in checkups and he hoped the society’s statement to medical professionals who care for children “enhances their confidence in being a strong advocate for the child” while spurring partnerships with others involved in a child’s life such as teachers and psychologists.
The guidance said pediatricians also play a key role in detecting and monitoring conditions that often coexist with difficulty reading such as attention-deficit hyperactivity disorder, but McLeod noted that getting such specific diagnoses typically involves a referral to a specialist, during which time a child continues to struggle.
He also acknowledged that some schools can be slow to act without a specific diagnosis from a specialist, and even then a child may end up on a wait list for school interventions.
“Evidence-based reading instruction shouldn’t have to wait for some of that access to specialized assessments to occur,” he said.
“My hope is that (by) having an existing statement or document written by the Canadian Paediatric Society … we’re able to skip a few steps or have some of the early interventions present,” he said.
McLeod added that obtaining specific assessments from medical specialists is “definitely beneficial and advantageous” to know where a child is at, “but having that sort of clear, thorough assessment shouldn’t be a barrier to intervention starting.”
McLeod said the society was partly spurred to act by 2022’s “Right to Read Inquiry Report” from the Ontario Human Rights Commission, which made 157 recommendations to address inequities related to reading instruction in that province.
He called the new guidelines “a big reminder” to pediatric providers, family doctors, school teachers and psychologists of the importance of literacy.
“Early identification of reading difficulty can truly change the trajectory of a child’s life.”
This report by The Canadian Press was first published Oct. 23, 2024.
