Mindfullness

you should watch this couple videos before answering the questions but I cant link the videos but i do have the transcripts for it
this is it
video one
[BLANK_AUDIO] All right, are you ready to try some mindful eating exercises? Now you can obviously eat any food mindfully. But for this first exercise, I thought I would walk you through eating a piece of chocolate mindfully. If you don’t care for chocolate, you can certainly do this exercise with any piece of wrapped candy.

[BLANK_AUDIO] So go ahead and pick up the piece of chocolate still wrapped in your hand. [BLANK_AUDIO] Take a moment to simply appreciate the food in front of you, showing gratitude for the ingredients that combined to create it. [BLANK_AUDIO] And the people who help this piece of food reach you.

[BLANK_AUDIO] Now I want you to examine the wrapper holding the chocolate. [BLANK_AUDIO] Note its shininess, where the edges meet. [BLANK_AUDIO] Feel the texture of the wrapper. [BLANK_AUDIO] Bring the chocolate up to your nose and inhale its scent. [BLANK_AUDIO] Next, I want you to just begin to slowly unwrap the chocolate.

[BLANK_AUDIO] As you do, note the sound the wrapper makes as the chocolate is exposed. [BLANK_AUDIO] Simply observe the chocolate. [BLANK_AUDIO] What color is it? [BLANK_AUDIO] What about its texture? [BLANK_AUDIO] Note its edges. [BLANK_AUDIO] Bring it back up to your nose, inhaling the scent again. How does that differ from when you smelled it with the wrapper encased?

[BLANK_AUDIO] Now, I want you to go ahead and take the piece of chocolate and place it on your tongue, but don’t bite it just yet. [BLANK_AUDIO] As it sits on your tongue, just notice its taste. [BLANK_AUDIO] Is it bitter, sweet? [BLANK_AUDIO] Is it melting on your tongue or is it still intact?.

[BLANK_AUDIO] Does the texture feel differently on your tongue than it did in your fingers? [BLANK_AUDIO] Try to roll the piece of chocolate from one side of your mouth to the other. [BLANK_AUDIO] Feel it start to disintegrate in your mouth. [BLANK_AUDIO] Simply savor it. [BLANK_AUDIO] Now allow yourself to bite the piece of chocolate, just once in half.

[BLANK_AUDIO] Does it make a crunch? [BLANK_AUDIO] Note how the two pieces continue to dissolve. [BLANK_AUDIO] Does the center tastes differently than the outside? [BLANK_AUDIO] Now go ahead and slowly swallow the chocolate over the next few moments. [BLANK_AUDIO] Now that you finished the chocolate, what is the after taste in your mouth?

[BLANK_AUDIO] I want you to consider a few different things. Did you enjoy this piece of food? Was this a more satisfying way to consume food? What if you ate all your meals this way? Think about how you would feel if you had just eaten a hand full of chocolates in the same amount of time.

[BLANK_AUDIO] I hope you enjoyed that mindful eating exercise. For this next one, I’m actually going to shift to do mindful drinking exercise. [BLANK_AUDIO] I thought I would take you through midfully drinking a cup of coffee. I don’t know too many nurses or students who don’t thrive on caffeine. I also know how easy it is mindlessly drink coffee, and then effort to wake up.

If you don’t like coffee, you can certainly choose tea or another warm beverage as a substitute. This is just another great way to incorporate mindfulness into your morning routine or in the evening if you’re a night shifter. [BLANK_AUDIO] So, [BLANK_AUDIO] While the coffee is brewing in your kitchen, pause for a moment and just appreciate the components of this coffee and the path the ingredients took to find its way to you.

[BLANK_AUDIO] Listen to the sound of the coffee dripping from our coffee maker. [BLANK_AUDIO] Note the aroma encircling your kitchen. [BLANK_AUDIO] Watch the pattern of the ripples in the surface of the coffee move as each drop is added. [BLANK_AUDIO] When you pick up the cup, note the warmth on its surface in your hands.

[BLANK_AUDIO] Bring the mug up to your face. [BLANK_AUDIO] Take in the aroma,. [BLANK_AUDIO] Feel the warm steam billowing onto your skin. [BLANK_AUDIO] As you add cream to your coffee, note the change in color and consistency as your spoon mixes the two components. [BLANK_AUDIO] As you grip the cup in your hands, has the temperature changed?

[BLANK_AUDIO] Bring the cup up to your mouth, feeling the cup’s temperature now on your lips. [BLANK_AUDIO] Go ahead and slowly take a small sip. [BLANK_AUDIO] Feel the warmth envelope your mouth [BLANK_AUDIO] What does it taste like? [BLANK_AUDIO] The bitter, sweet, tart? [BLANK_AUDIO] What about the consistency? [BLANK_AUDIO] Is it thin, or did the cream noticeably thicken it?

[BLANK_AUDIO] Is the coffee trails into your stomach? What are your physical sensations? [BLANK_AUDIO] What are your emotional sensations? [BLANK_AUDIO] Was your swallow audible? [BLANK_AUDIO] As you continue to slowly consume the coffee, simply pay attention to your five senses, as well as how you feel emotionally. [BLANK_AUDIO] So there we have a mindful drinking exercise.

I now challenge you to incorporate mindful eating and drinking into your everyday routine.

video two
[BLANK_AUDIO] Hi, welcome back. For the second lecture today, I wanna talk to you about balanced nutrition again, but how you can actually make it happen. So I wanna give more specific examples on how you can kind of incorporate this in your day-to-day life. So let’s do it. So again, we had discussed a little bit about the importance of balanced nutrition, empty calories, what they are, components of a healthy diet.

And now, again, I wanna give you more specific examples. Okay, so again, we’re kind of going back to what I had discussed earlier about eating a variety of foods. Again, when we’re eating a variety of foods, you also wanna be very smart about what you’re choosing in terms of food groups.

I’ll talk to you a little bit about those today. So the first food group use starches. A big rule of thumb with starches, so those starches, they’re gonna include things like cereal, pasta, rice, that kind of thing. So a big rule of thumb I wanna stress is you wanna aim for three grams of fiber or more per serving.

So just take a look at that label. As long as that one serving has at least three grams of fiber, you know that’s a very healthy starch that’s got a lot of good fiber in it. It’s a complex starch. And then the other food group, dairy and other calcium containing foods.

What you really wanna do with these things is you wanna make sure that you’re looking, again, at the label and seeing that it has 2% or less of milk fat. So an example here I actually have is cottage cheese, it says 1% milk fat. So this is a great choice.

It’s got lower saturated fat in there because of the fact that it’s kind of taken out of this product. The next food group, fruits. Big things I wanna stress here is you wanna choose whole fruit. Juice is great and all, but the thing that juice is lacking actually doesn’t have any fiber in it at all.

So I always give the example, you could either have half a glass of orange juice or you could eat a whole orange. They have the same amount of calories. The difference is when you eat that orange, it’s actually got that fiber in there. So that’s what you really wanna get out of your fruits.

Non-starchy vegetables, I had talked about those a little bit earlier. You can actually eat as many of these as you want. I have never heard of anyone gaining weight because they ate too many non-starchy vegetables. And when I talk about non-starchy vegetables, I just wanna stress that that would not include potatoes, peas, and corn.

To kind of know the differences is, if you were to take peas, for example, mash that up, it kinda forms a paste. It’s because it’s got that starch in there. Versus something like broccoli, if you mash that up, it’s definitely not gonna form that starchy paste. So that’s a way to kinda know the difference between your non-starchy and your starchy vegetables.

Protein is the next food group I’ll talk to you a little bit about. So when it comes to protein, you wanna choose lean, low fat sources. So things like fish, chicken. You wanna choose the light chicken, not the dark meat of the chicken because that’s gonna have more of that kind of that bad fat in it.

You also want to have something like turkey is fine. Again, making sure that you’re going with light turkey versus that dark turkey meat. And then, of course, with steak or any kind of beef, if it has a lot of fat marbled in it, that does give it a lot of great flavor.

However, again, that contributes a lot of saturated fat. So you wanna choose more of those lean sources of beef. So something like ground beef. Shoot for 90% lean, 10% fat when it comes to something like ground beef. And then the last food group I’ll talk to you about is fat.

So big rule of thumb here is you wanna choose plant-based fat sources versus animals. That was the reason why when I was talking about protein, you wanna kind of avoid that fat that’s in that protein. It’s because it’s saturated fat. Whereas if you have something like nuts, for example, that’s gonna have a lot of those great fats in there.

Those fats that are gonna really support great heart health. Versus the saturated fats that can lead to heart disease, for example, if you have too much. And then another thing I wanna talk to you about is hydration. I know that’s very important that you’re hydrated on a regular basis as well.

There’s another nutrient that I wanna discuss, it’s not necessarily food. However, with water, if you’re drinking enough water or fluids throughout the day, you’re gonna feel better. Your energy level’s gonna be more stable. Sometimes people confuse hunger with thirst. So if you’re drinking enough throughout the day, then you’re probably not gonna have that false feeling of being hungry as well.

Rule of thumb when it comes to hydration, you wanna shoot for half of your body weight in ounces in terms of getting water. And I would really stress that it’s water and not a lot of other things like juice and things like that would contribute to that half of your body weight.

So just make sure you’re getting enough water throughout the day as well. Okay, so one thing that you can do in order to achieve balanced nutrition is you could set up even something as simple as your plate when you go to have a meal. The government, they kinda took away the food pyramid because that wasn’t giving people an idea of really how they should be eating on a day-to-day basis.

Whereas they started incorporating MyPlate. So what it is, is you have a plate in front of you, half of that plate should be filled with those non-starchy vegetables. And again, you wanna kind of start your meal with that, that way you fill up on a lot of volume without a ton of calories or fat or anything like that.

Then you wanna make a fourth of your plate that lean protein. And then you wanna make a fourth of your plate that carbohydrate source. Again, you wanna aim for a good carbohydrate source. So again, three grams of fiber or more per serving. So if you had something like brown rice, that would be a great way to fill up that fourth of your plate.

The government, they also incorporate fruit into the MyPlate. Which is great and all, you can even have that on the side. So I kind of alter it a little bit where I say half your plate non-starchy vegetables, one fourth protein, one fourth a starch and then you can have that fruit on the side.

You can also have dairy on the side as well too. Like a glass of low-fat milk, or skim milk, or something of that nature. And then in terms of your plate, you also wanna make protein the main component of your meal. So, you want to complement that protein with your non-starchy vegetables and your complex carbohydrate.

So I think about an example like Maggiano’s. If you do go there and you order pasta, I’m sure it’s delicious and all but your plate is filled completely with pasta versus having something like chicken and maybe a side of pasta for example, and then you could have like a side salad.

So that would be a great way where you’re achieving kind of that MyPlate principle. The other thing you wanna do is you wanna make your plate as colorful as possible. So especially with vegetables, if you’re eating lots of different colors, you’re more likely to achieve lots of different vitamins and minerals by eating that rainbow, that colorful rainbow of the vegetables.

Okay, so I just wanna give you also some tips for staying on track. First one is you wanna choose frozen vegetables and fruits. That’s just a tip that I give. If you kind of are one that you buy fresh fruits and vegetables and they go bad quickly, then if you’re buying frozen stuff which, again, I have right here in front of me.

You can put that in your freezer and it stays good for a lot longer time. And whenever you’re ready to have that, you can just pull it from your freezer and you’re good to go. The other thing is you can shop for on-the-go items. So I know we’re all busy people and everything.

So if you shop for things that are easy to grab and take with you, you’re more likely to stay on track, rather than going through a drive-through, for example. So something as simple as this, this is actually a great example I have in front of me, is guacamole. It’s the 100 calorie pack.

This would make a great snack if you needed something quick. You can grab a few pretzels, for example, grab this, and then you have a great snack for later on in the day. You also wanna make sure that you can buy shelf-stable and frozen items in bulk. So you can see I have a really large bag of strawberries in front of me.

That way, you have lots of that frozen, again, in your freezer. You can just grab that when you need it, versus buying tons of fresh fruits and vegetables that could go bad. You also wanna think about meals that you can prepare in ten minutes or less. So eating healthy does not mean you have to grab tons of pots and pans, and have everything going.

You wanna maybe think about meals that you could just throw together really quickly, cuz then you’ll be more likely to stay on track as well. At least I know that’s something I do. You always wanna have your backup plans for meals, too. So I am not one to say that pizza’s bad for you.

I always keep a frozen vegetable pizza in my freezer. And that’s just a great thing that you can throw in the oven if you, again, wanna kinda keep that balanced nutrition. You also wanna grocery shop at least once a week. So if your kitchen’s not stocked with groceries on a regular basis, you’re more likely to go out to eat or go through a drive-through.

So by kind of keeping your pantry and your fridge stocked on a regular basis, then you can stay on track. You also wanna make sure you have a grocery list ready when you do go to the grocery store. So I know when you don’t go in without a plan, you’re more likely to buy more junk food or something along those lines versus having that grocery list prepared.

One thing that I do, I have a staple grocery list. So what I do is, things that I buy on a regular basis, I actually typed it up in a Word document. So whenever I go grocery shopping, I just print that out and I have that ready to go with me and I kind of know exactly what I need and I can go to the grocery store more quickly.

You also wanna make sure, if you have a day off, for example, like Sunday, you can prepare meals in advance. And think of things that you could pop in the oven, have throughout the whole week. So right now, I actually have a great vegetable lasagna in my freezer. I made that on a Sunday, and then now it’s in my freezer.

So I can have dinner throughout the whole week by just popping that in my oven, and then I have leftovers available. And then also make sure that you snack. Like I said before, don’t be afraid to snack because that kind of keeps you in check in terms of you want to avoid eating when you’re too hungry because then you’ll overeat.

So by snacking and making sure that you’re only slightly hungry when you eat, and then you eat when you’re comfortably full. That’s incorporating snacks can help you stay on track. Okay, so you may be asking, Jessica, that’s great and all, but what do you do as a dietitian? How do you stay on track, or what are things that you keep in your pantry or fridge?

So I actually have a bunch of things laid out right here on the slide. As you can see, I have a lot of different things that I keep in my fridge and pantry. So I can show you a couple things right now. I had been discussing frozen fruits and vegetables.

So again, I always had these in my freezer ready to go. Another great thing is natural peanut butter. So again, great thing to put on fruit. So if you’re grabbing a banana, you can add this to the banana, and then you have a great protein and carbohydrate source going on there.

And I also love low-fat cottage cheeses you can see here. So that’s another thing that I like to keep in my fridge on a daily basis, so that way I have a great protein source going there. So again, I have a lot more examples on the slide of things that I like to keep in my fridge or freezer.

Feel free to take a look at those and see what I’ve got going on. Okay, and then in terms of taking all these things together and putting together a meal, I just wanna give you some concrete examples of kinda how you can, again, incorporate that carbohydrate, that protein into your meal.

Still kinda get that balanced nutrition. So one thing that I definitely do is salads on a regular basis. You kinda can throw a lot of different things in that salad to make it interesting, and it’s not a lot of work. So you can just take bagged lettuce, I have beans right here.

I always have beans on hand, that way I can throw in my salad. You could also get low-fat shredded cheese, throw that in there. I actually put cottage cheese in my salad as well, too. But if you wanna hard boil a bunch of eggs on a Sunday, for example, then you can just kinda crack that open, put that in your salad.

And then also if you buy fresh vegetables, if you were one to buy fresh vegetables, something as easy as cucumbers or grape tomatoes. You can cut that cucumber up, you can put those grape tomatoes in that salad. That way you’re getting a lot of different colorful vegetables in your salad as well.

A great thing that I do as well is a fruit smoothie. It’s actually really easy to put together and it’s a time saver as well. So it’s a great on-the-go breakfast. So what you can do is you can take something like this, it’s non-fat Greek yogurt, plain Greek yogurt.

Take your frozen fruit, so right here I have strawberries. You can add a scoop of protein as well. And then I add some almond milk. You just throw that together in a blender. And then I throw it in a cup with a straw. And I actually have that in my car, and it’s a great breakfast that I can sip on all morning while I’m at work as well.

Another thing you can do is tuna roll up. So this is a great staple as well too. It’s a great on-the-go thing that I can just throw in my lunch box. I’ll put this on six inch corn tortillas. Add a little bit of this guacamole on there and laughing cow cheese.

And then I have a great kinda quick protein source, quick lunch that I like to put together. And then another thing that you can do when I’m stressing those vegetables on the side. So again, I always go for frozen vegetables. So I have this frozen vegetable, you just throw this in the freezer, it’s ready to go.

You can make it a little more interesting, so another thing that I do is green beans. You can take green beans, take a low fat vinaigrette. You can also add a little bit of low-fat feta and some sunflower seeds. And then you have a delicious vegetable on the side that you can have with chicken, for example.

So those are just some examples. I have included some other examples on the slide for you to see, too. So those are some other ways that you can kinda stay on track or at least see what I kinda do on a daily basis. So, again, going back to talking about the importance of snacks.

I wanted to give you some examples of snacks that you can do too. Something like you can do crackers, which I have right here, and peanut butter, that’s always a great on-the-go snack. The other thing that I love to put together, I’m one that I love trail mix. So you wanna make sure you put together a healthy trail mix.

So you can do something as simple as taking a whole grain cereal, which I have here. Again, it has three grams of fiber. It actually has 13 grams of fiber, so it’s following that rule of three grams of fiber or more per serving. I have some dark chocolate M&M’s.

I love dark chocolate. So, I, of course ,wanna incorporate that in if I have a little bit of a sweet tooth. And then you have something like this, where it’s nuts and dried fruit. So you put that all together and you can put that in a little plastic baggie and that’s a great snack for on-the-go.

So that’s something you can take with you as well, if you are in a hurry and you just need something to throw in your bag, for example, or your purse on-the-go. The other thing I love to do is I, again, have a huge sweet tooth. So if you like ice cream, for example, you can take low fat ice cream or even regular fat ice creams, okay, every now and then.

And I actually mix it with non-fat plain Greek yogurt. And that way I’m getting a little bit of protein and those good bacteria from the yogurt. But then I’m still kind of giving into my sweet tooth craving as well. So, that’s just something that I like to do. There, again, are more examples on the slide that you can do.

So feel free to try it out and see what you think. [BLANK_AUDIO] That concludes the nutrition lectures for today. So just to summarize, balanced nutrition leads to a better health. And it impacts the way you feel, look, and function in a positive way. Remember that eating empty calories as well, that’s not getting you the bang for your buck in terms of nutrition.

If you’re choosing more nutrient dense foods, you’re gonna get better bang for your buck in terms of vitamins and minerals and nutrition. And remember those components of the healthy diet that I had discussed earlier. And then just remember I gave you some great example of what you can do on a day-to-day basis.

So it’s not as difficult as it seems, and don’t make it hard on yourself to eat healthy, because it’s not as hard as it seems. So thank you so much for tuning in today. Just remember that balanced nutrition equals a better you.

REQUIREMENT
This week you learned about “eating to live, not living to eat,” and the 80/20 rule. On average, what percentage of your total daily calories include empty calorie foods? According to the video, what do most people experience when they consume too many empty calories? What steps can you take to change your ratio of nutrient-rich calories/empty calories?
please answer each question separately