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Silva techniques in Meditation - counting 100 - 1 backwards in the morning. Once you wake up, brush your teeth and wash your face and then start doing this to bring awareness.
Mindful Grocery Budgeting: Set a budget for groceries and plan meals accordingly to make the most of your food budget. Look for sales, use coupons, and consider buying in bulk for cost-effective shopping.
Healthy Cooking Substitutions: Experiment with healthier cooking substitutions, such as using herbs and spices instead of salt, swapping out refined grains for whole grains, or using buttermilk instead of sour cream, chana flour instead of rice or maida in recipes.
Food Preparation Skills: Learn basic food preparation skills such as knife skills, proper cooking techniques, and safe food handling practices. Building confidence in the kitchen can empower you to prepare nutritious meals at home.
Cooking Skills: Improve your cooking skills by learning new recipes, techniques, and meal preparation methods. Cooking at home allows you to control ingredients and customise meals to meet your nutritional needs.
Reading Labels: Get into the habit of reading food labels to understand the ingredients and nutritional content of packaged foods. Look for products with minimal added sugars, unhealthy fats, and artificial additives.
Trying New Foods: Challenge yourself to try new foods or recipes regularly. This habit can expand your palate, introduce you to new nutrients, and keep meals exciting and enjoyable.
Cooking Classes: Consider taking cooking classes to improve your culinary skills and learn new, healthy recipes. This can make meal preparation more enjoyable and varied.
Celebrating Food Culture: Explore and celebrate diverse food cultures by trying traditional recipes and ingredients from different cuisines around the world. This habit fosters appreciation for cultural diversity and culinary traditions.
Social Support: Surround yourself with supportive friends, family members, or online communities who encourage healthy eating habits and offer accountability.
Family Mealtime: Make it a habit to have regular family meals whenever possible. Eating together promotes communication, bonding, and healthier eating habits for everyone involved.
Mindful Indulgence: Allow yourself occasional treats or indulgences in moderation. Enjoy your favorite foods mindfully and without guilt, savoring each bite.
Eating Mindfully on-the-go: Practise mindful eating even when eating on-the-go or during busy days. Take a moment to appreciate your food, chew slowly (up to 40 times every bite) and focus on the sensory experience of eating, even if you're rushed. Spend minimum 15 minutes on every meal
Meal Prepping: Dedicate time each week to meal prep by batch-cooking and portioning out meals and snacks. This habit can save time and make healthy eating more convenient during busy weekdays.
Batch Cooking: Cook larger quantities of meals and freeze portions for future use. This habit saves time and ensures you have healthy meals ready when you’re busy.
Preventing Food Waste: Reduce food waste by planning meals, properly storing leftovers, and using up perishable ingredients before they spoil. This habit helps save money and reduces environmental impact.
Reducing Alcohol: Be mindful of your alcohol consumption. Reducing or moderating alcohol intake can have significant health benefits, including better sleep, improved liver function, and reduced risk of certain diseases.
One Day for Recreation: Take a day to unplug and relax, nurturing mental well-being.
Use pomodoro technique - do not sit in a place for more than 30 minutes or 60 minutes. Stretch your body with simple movements such as wall pushups, situps, plank hold, high plan, jumping jacks etc for 5 minutes. Incorporate movement and break into your work routine for better productivity and health.
Listening to Music: Utilise music as a tool for brain stimulation and relaxation.
Travelling Different Roads: Stimulate your brain by exploring new routes and environments.
Using Non-Dominant Hand: Challenge your brain by using your non-dominant hand for tasks.
Keeping a Food Journal: Track your daily food intake and emotions associated with eating habits. This can help identify patterns, triggers, and areas for improvement in your eating habits.
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