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5 Tips de ‘Mindfulness’ para tu dieta

21/01/2019 130 comments

Hay que aceptarlo.

La gran mayoría (y me incluyo) tendemos a comer sin pensar ni darnos cuenta de qué estamos comiendo, a qué supo la comida o si ya estamos saciados. Un claro ejemplo de ello (y que estoy segura, les ha pasado) es estar en el cine comiendo canguil, ya estás llena y aun así, ¡Sigues comiendo hasta acabarte el bote!

Comer sin pensar hace que comamos de más, y, por ende, vienen los excesos.

Para evitar esto, tuve el placer de poder preguntarle a mi querida Ana Trueba (@mindfulmom.ec), PhD Sicóloga, Neurocientífica y Profesora USFQ, cuáles serían, bajo su experiencia y conocimiento en el tema, los 5 tips para comer de manera consciente y evitar subir de peso.

He aquí sus respuestas:

Tip 1.

COMER CON TODA TU MENTE.

Cuando estés comiendo solo concéntrate en eso. 

Ya que cada vez que piensas en otras cosas (lo que vas a hacer mañana, pendientes, etc.) te estás distrayendo y allí es cuando regresas a la comida.

Tip 2.

PON PALABRAS A LA EXPERIENCIA.

Descríbete a ti mism@ con cada bocado:

cómo se siente la textura, cómo está la temperatura de la comida, qué tal la sazón, cuáles son los ingredientes, qué tan ácido o picante está. Como si le estuvieras describiendo a alguien que nunca ha comido ese alimento.

Tip 3.

ESCUCHA TU CUERPO.

Durante el día trata de notar cuando tu cuerpo tenga hambre (¿Sientes acidez en el estómago?) describe esa sensación. Cuando estés comiendo trata de enfocarte en cómo se siente cuando tragas y se llena tu estómago. Esto es importante para poder notar las señales de saciedad de este. Al escuchar a tu cuerpo comes cuando tienes realmente hambre y esto reduce el chance de comer emocionalmente. Cuando hacemos hábito de comer de forma emocional perdemos la capacidad de percibir hambre y saciedad. Tratemos de crear un hábito alrededor de estar más conscientes de nuestras señales corporales. No comas cuando no tengas hambre. Si estás emocional usa otro mecanismo de afrontamiento.

Tip 4.

NO JUZGUES LA COMIDA.

No la evalúes como buena o mala, rica o fea, engordante o dietética, etc. Si empiezas a tener pensamientos como: “no me voy a llenar con esto“, “necesito más comida“, “¿cuántas calorías tiene esto?“, “¿será que me engorda esto?” no les des fuerza. Es decir, observa que estás teniendo estos pensamientos, pero no te enganches, y más bien regresa a la experiencia de comer. Solo observa la comida sin evaluar. Si sientes que no te vas a llenar (un pensamiento típico) solo piensa en que habrá otras oportunidades para comer.  Cuando juzgamos a la comida de forma negativa crea insatisfacción que después, puede llevar a que comamos más.

Es como si el cuerpo sufriera una desilusión por esa experiencia y ahora se merece ¨algo rico¨ para compensar.

Tip 5.

NO ALIMENTES LA CULPA.

Si comes de más, comes emocionalmente o comes sin pensar: No te juzgues. No alimentes la culpa. Literalmente. Estudios han demostrado que mientras más culpa sientes cuando rompes una dieta, más probabilidades hay de que vuelvas a comer de más. Piénsalo de esta forma: Si eres una persona que acostumbra a comer emocionalmente, el sentir culpa te va hacer sentir mal y tendrás más ansias de comer para sobrellevar el malestar que generó la culpa. En vez de alimentarla, trata de verlo como un desliz y continúa tratando de comer más conscientemente. No importa cuántas veces tengas un desliz de comida, solo vuelve a tratar de generarte conciencia. Muchas personas abandonan las metas de un estilo de vida fitness cuando tienen un pequeño desvío. Es el efecto todo o nada, pero no tiene que ser así.

Seguro que, como yo, quedaste sorprendid@ con estos tips, y si quieres conocer un poco más del desarrollo del pensamiento consciente,
te invito desde ya a que sigas a:  www.instagram.com/mindfulmom.ec/ y ya sabes

¡A evitar excesos siendo responsables con nosotros mismos!

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electricista matriculado caballeros templarios 10/02/2020 - 6:08 pm

Una vez lo he consultado quería saber donde puedo comprar el cacillo M 30 M 25 para monodosis E.S.E pues he llamado a el sat que figura en Illescas Toledo y me dicen que no tienen nada de recambios ni que son sat de minimoka. Si hay alguno en Madrid que tengáis seguridad que tiene accesorios para comprarlos agradecería la dirección datos. La única web oficial de Minimoka es esta que ya conoces y, de momento, al menos, no tenemos venta de recambios ni accesorios por internet.

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boletim escolar sp 10/02/2020 - 9:41 pm

Por poner ejemplos, un serie 3 Compact 320d de 150 CV alcanza valoraciones indignas para un coche de su fiabilidad, un Citroën SM esta sobrevaloradísimo para lo malo que salió y otros muchos coches de imagen más tierna pero muy buenos electrodomésticos no tienen una valoración acorde con sus valores objetivos. En el mercado de los clásicos, el precio de un vehículo depende de factores más importantes que la fiabilidad. Después, recorra España de Sur a Norte con cara de confort, y al llegar al final pise a fondo.

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reparacion energetica de un electrodomésticos siemens 12/02/2020 - 2:26 am

Reparamos todo tipo de electrodomésticos BOSCH en Figueres, ofreciendo un servicio de reparación y mantenimiento completo para cualquiera de sus electrodomésticos BOSCH. En Figueres ofrecemos a nuestros clientes un servicio para BOSCH de calidad cumpliendo las más altas expectativas y ofreciendo garantía en nuestras reparaciones a sus electrodomesticos. El Servicio Técnico BOSCH Alcorcón Cuenta con unidades móviles en todo Madrid y pueblos de la comunidad.

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reparaciones y servicio tecnico de electro domesticos 12/02/2020 - 2:57 am

Confíe la reparación de su Frigorificos Liebherr a los mejores profesionales especializados y conocedores del electrodoméstico que tiene y aprecia. Con envases plásticos papel de aluminio, ya que la falta de humedad reseca a más velocidad los alimentos, por eso los fabricantes incorporan sistemas de humedad en según qué cajones y compartimientos, pero eso lo trataremos en otro artículo. Sobre la parte de arriba… Debería revisarlo un técnico de la marca ya que ese tipo de avería es algo mas complejo. El ventilador del frigorífico solo debe parar de girar cuando en el interior se alcanza la temperatura solicitada. Hace 1 año compré un frigorífico FAGOR he tenido que llamar varias veces al servicio técnico.

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consumo electrodomesticos inti college 12/02/2020 - 1:36 pm

Actualmente ofrecemos servicio de asistencia técnica en electrodomésticos Frigorificos, siendo independientes y especializados en todos los electrodomésticos, atendemos a domicilio todas las reparaciones en toda la isla de Gran Canaria, y todos los municipios en Las Palmas, Telde, Ingenio, Vecindario, Maspalomas, Mogan, Arucas, Tafira… Le atendemos de manera urgente (sin cobrarle más por asistencia urgente) en menos de 12 horas servicio de asistencia técnica rápida GARANTIZADO.

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fontanero para colorear 14/02/2020 - 2:23 am

Vamos a ver, Jose: Lo de la luna cóncava no hay que pensar mucho ni ser un científico para saber que tiene más inclinación que una luna tradicional (en el C ), por lo que las gotas de agua salen más rápidamente. Imgínate por un momento Alvaro que en estos momentos de crisis en España te pasees con un Mercedes último modelo de 50.000 euros por algún lugar de la España. Ayer hice viaje a Madrid desde Burgos y a la vuelta tuve la oportunidad de tropezarme con un C color plata.

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fontaneros moratalaz mapa conceptual 14/02/2020 - 6:44 am

Llegamos lo antes posible a su hogar en Lleida y dejamos su Lavadoras como nuevo, al mejor precio, con la mayor calidad técnica de la ciudad. No todas las averías de Lavadoras Fagor exigen la asistencia de un reparador a su hogar, es posible que simplemente en la misma llamada le podamos indicar dónde está la solución y así no tendría que gastar dinero alguno.

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alate fontaneros cachondos pillados 14/02/2020 - 11:52 am

Por lo que podemos realizar reparaciones de todos los aparatos. Somos tecnicos especialistas en la reparacion de aparatos electronicos en Madrid de todo tipo

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Encuentra Más Aquí| 16/02/2020 - 6:24 pm

Es un proceso manual, la forma más antigua de sacar viruta. El mecanizado de piezas también se puede clasificar por el tipo de herramientas que se utilizan. En el caso de que las piezas mecanizadas a medida estén hechas para industrias de precisión como la industria aeroespacial, se utilizará una maquinaria más compleja como máquinas de 7 ejes y cortadores de plasma y láser.

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link útil| 17/02/2020 - 1:50 am

Torno: el torno es la máquina herramienta de mecanizado más difundida, éstas son en la industria las de uso más general, la pieza se fija en el plato del torno, que realiza el movimiento de corte girando sobre su eje, la cuchilla realiza el movimiento de avance eliminando el material en los sitios precisos.

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click aquí| 17/02/2020 - 2:29 am

Trabajamos en equipo para ser referentes en calidad en el sector de mecanizados en España y a nivel internacional. 54. Bulón mecanizado por decoletaje en acero © Kuzu, S.L. 24. Pieza especial mecanizada por decoletaje en acero © Kuzu, S.L. Más de 30 años de experiencia nos avalan en la industria del mecanizado de piezas y decoletaje, gracias a nuestro equipo humano que considera su trabajo como un oficio de arte y precisión, hemos evolucionado.

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rbt electricistas a domicilio 19/03/2020 - 6:02 pm

En cuanto a aparatos de aire acondicionado el sistema invertir de ahorro energetico es ya una tecnología habitual en la climatización de los hogares tanto en aires de tipo splits conductos. Como siempre en Electro Asistencia como servicio técnico de electrodomésticos Madrid y Toledo nos gusta mencionar las características de los electrodomésticos que mencionamos de cara a su durabilidad como hacer frente a posibles averías.

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historia calentadores de gas 24/03/2020 - 5:07 pm

Nuestro objetivo es de poner a disposición de nuestros clientes un servicio de asistencia técnica global de reparación, instalación y mantenimiento en sus aparatos electrónicos e informáticos, como: microondas, radio, DVD, ordenadores, también somos servicio técnico de Polti. Llamo al servicio técnico (sábado mañana) y me dicen que en cuanto puedan, se pasan.

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repuestos de frigorificos de puntarenas 25/03/2020 - 3:45 am

Epígrafe 42.4.- Comercio al por menor, en carnicerías, de carnes frescas y congelados, despojos y productos y derivados cárnicos elaborados; así como de huevos, aves, conejos de granja, caza y de productos derivados de los mismos. Epígrafe 42.5.- Comercio al por menor de huevos, aves, conejos de granja, caza; y de productos derivados de los mismos. Epígrafe 42. .- Comercio al por menor, en casquerías, de vísceras y despojos procedentes de animales de abasto, frescos y congelados. Epígrafe 43.1.- Comercio al por menor de pescados y otros productos de la pesca y de la acuicultura y de caracoles.

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frigorificos liebherr panelables 25/03/2020 - 10:52 pm

En algunas zonas dentro del casco urbano de Madrid se cobrara Parquing, por la imposibilidad de aparcar en la calle. Si necesita de nuestros servicios profesionales a domicilio, para cualquier averia en sus electrodomésticos instalación eléctrica, rellene el siguiente cuestionaroio y le atenderemos a la mayor brevedad posible. Por favor indiquenos en el espacio de comentarios la MARCA, MODELO, y AVERIA SINTOMA que nota al aparato, tipo de instalación que necesita. Real Decreto 1801/2003 , de 2 de diciembre, sobre seguridad general de los productos (legislación consolidada).

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consumo de energia de electro domesticos del hogar animado 26/03/2020 - 3:52 pm

En el stand se colocaron electrodomésticos de nuestras factorías españolas, encimeras de gas de la fábrica cántabra, hornos pirolíticos de máxima eficiencia de la fábrica de Zaragoza y un frigorífico NoFrost de bajo consumo con puerta en acabado cristal de Esquíroz-Pamplona. Siemens valora la importancia de una buena reparación y, conociendo los inconvenientes que una avería del electrodoméstico ocasiona en la vida cotidiana del usuario, valora también la importancia de hacerlo con rapidez. El Centro de Atención al Usuario Siemens funciona las 24 horas del día, los 7 días de la semana.

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frigorificos argentina historia 26/03/2020 - 4:51 pm

Nuestros técnicos solucionarán el problema de su lavavajillas en un tiempo record y al mejor precio del mercado. Servicio de reparación de todo tipo de frigoríficos:Reparación de frigoríficos combinados, americanos, de 1 puerta, etc. Nuestros técnicos solucionarán el problema de su horno en un tiempo record y al mejor precio del mercado. Ademas, para avisos urgentes enviamos un especialista en menos de 4 horas a su domicilio.

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fabricacion de piezas fundidas acero colada shop 29/03/2020 - 7:50 pm

El departamento de calidad dispone de equipos de verificación, que incluyen rugosímetros, micrómetros interiores y exteriores, tanto analógicos como digitales, relojes comparadores, alexómetros, etc, para garantizar en todo momento la correcta trazabilidad de las piezas mecanizadas.

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CLR cuenta con más de 20 años de experiencia en mecanizados de todo tipo de piezas de precisión para diferentes aplicaciones industriales. Actualmente, una máquina CNC funciona con diseño asistido por computadora (CAD) y programas de fabricación asistida por computadora (CAM) y está altamente automatizada.

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peso de tubos de acero de mexico 30/03/2020 - 10:50 am

Normalmente, una pieza mecanizada facilita el camino hacia el moldeo en mayor medida que una pieza aditiva, por dos razones: el material utilizado en el mecanizado puede repetirse con mayor facilidad en el proceso de moldeo y es más probable que las piezas impresas con geometrías muy complicadas necesiten modificaciones para ser moldeadas eficazmente.

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proceso fundicion aluminio en 31/03/2020 - 2:28 am

Este tipo de trabajos se pueden llevar a cabo de forma manual pero lo más común es que se hagan a máquina. Control numérico y programación: Centros de Fabricación de máquinas, Francisco Cruz Teruel. Trabajamos piezas y conjuntos para la industria de artes gráficas, construcción, almacenaje, elevación, transporte, decoración, construcción de utillajes y recambios para la maquinaria industrial en general.

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