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In our modern, diet-obsessed culture amidst an abundance of food, we often have a love-hate relationship with food and feel guilt for our mindless consumption. Our fast-paced lifestyle can leave little time for us to truly tune into our needs, and daily activities, such as eating, lend themselves more to this state of autopilot than others.

We encourage you to cultivate an intuitive and mindful eating practice – to consume food with attention and intention, to be aware of the nourishment available through the process of various food preparation and to appreciate the nutritional qualities of food. Zen your diet and read on for super doable tips on how to become a mindful eater.

1. Know your body’s personal hunger signals

Is your desire to munch on food an environmental trigger, an emotional response or of true physical hunger? Before you reach for those chocolates, pause and tune into your body. Is your stomach growling? Do you feel thirsty or lightheaded? Are you bored at work? Sometimes, we feel hungry simply because of our psychological state of mind, and not truly because our body is hungry for fuel.

Ask why you want to eat and if you really need to eat. Don’t eat just because there is food around, but don’t wait till you’re famished either. Such a pattern will cause you to overeat, lead to guilt and eventual excessive weight gain. You can even help to bolster the habit of excessive eating by drinking beverages such as tea to improve your well-being. Nilufer Tea offers a unique and interesting selection of organic herbal teas that can help to improve your mood and body.

2. Know your food

Mindfulness is really about rekindling a relationship with food and connecting with the stories behind our food. Think about the source of your food item, consider its origins, journey and health value, read the nutritional labels with more intent. What country did this food item start its journey in? How has it been processed, cooked or prepared? As you become more aware, you may even decide to choose to purchase organic, unprocessed and ethical foods and groceries in the future.

3. Adopt an attitude of gratitude

 

Acknowledge the time and effort that has been put into your food. Take some time, perhaps even just a few seconds, to think about the ingredients on your plate, the time needed to prepare the food, and also the intention behind all the effort that entered the plate. Thank your server or the person who prepared the food. A little gratitude promotes satisfaction and mindful habits.

4. Attend to your plate

Multitasking and eating all at once is a recipe for chaos. It distracts and disallows us to listen to our bodies’ needs. Remember how you went to the movies with a tub full of popcorn and before the advertisements were over, you realised your tub was almost finished? To be mindful, we need to be present and we can’t be present when we’re multitasking. It’s akin to meditation; it’s difficult to meditate when our thoughts are drawn elsewhere. In a similar vein, it’s a challenge to notice our bodies’ satiety signals and savour our food if our attention is scattered or plugged to our devices.

With your next meal, try to attend to your plate without your emails, a magazine or the latest episode on Netflix. Be attentive to the aroma, colour, texture of the different foods on your plate and as you chew, try to identify all the ingredients, seasonings and more. And if you are eating with someone, make conversation instead of gluing your eyes on your phones.

5. Eat better, eat clean

Make a conscious choice to eat healthier, wholesome foods or even go vegan! Mindful eating is not a weight loss cure-all, but it can catapult healthful weight loss as it shapes your food philosophies and bodies at the same time.

See beyond the rim of your plate, see the dangerous toll that some processed meats and dairy products can take on your bodies, and the destruction that meat production and dairy farming has on the environment. Consume foods that are all-natural, unrefined and minimally handled, foods which are closest to their natural form as possible. But of course, do note that eating clean does not give you free reign to eat endless quantities. Think about portion size control and only eat till you’re full.

Eating clean and mindfully is a continuous process which requires diligence but once you begin to get into the swing of things, it’s almost effortless! Mindful eating may be integrated into any routine overtime so embrace this new approach to mealtimes and you might find that it offers a renewed sense of enjoyment, inner peace and health. It’s not just what you eat, but how you eat that matters.

Water retention is a common problem faced by many of us, regardless of age nowadays. This has mainly got to do with the type of diets that we engage in and the type of physical activities or the lack thereof of it. Water retention can affect the way you look, most of the time most obviously and this can make some people feel less confident about themselves as they feel a bit of 'weight gain' and the 'rounding' of their faces.

However, there are many ways to beat water retention and get yourself back to where you once were. Here are some easy remedies that you can partake to ease your water retention.

Eat less salt

It might be hard to control salt levels in your food, especially if you're in an office all day long and tend to eat out most of the time. The best way to control salt intake is to have Raw food more often. Salads, nuts, poke bowls, fresh fruit etc. Are great lunch alternatives compared to fried rice and your hawker local favourite, char kway teow. Although it may be delicious, the consequence might really not be that worth to be frank.

 

Drink Floral Tea

Floral teas are known for their anti-oxidant properties and their ability to boost cleansing levels in ones digestive system. The compounds found in any sort of floral tea help to aid urinary and bowel movement and has been said to improve the sleep of many as well. This is one of the herbal remedies you can try out! Of course, the more of this your drink in a day, the more frequently you have to visit the bathroom to expel urine as teas are a diuretic and hence, will help fix the problem of water retention overtime.

Try Nilufer Tea's Floral tea, Floral blossom today! 
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Increase your magnesium Intake

If you're not keen on taking dietary supplements, don't worry, you just have to increase your intake of food that is rich in magnesium. Magnesium is a very important mineral that is involved in more than 300 reactions that keep the body functioning. Increasing your magnesium intake  may help to reduce water retention. Naturally occurring amounts of magnesium can be found in a long list of veggies and fruit. Some examples include: papayas, bananas, kale, wholegrains and sweet potatoes. If you're looking for snack options, then do seek out for dark chocolate and nuts!

Consume Dandelion-based products

Dandelions have been sought as a source of natural medicine for a long time. Just like the floral tea mentioned above, dandelion is another form of natural diuretic that may not necessarily be consumed in the form of tea. Dandelion leaf extracts are used commonly as a herbal remedy for water retention and to help with circulation. Many people have experienced an increase in the amount of urine since they they started using dandelion extract daily, studies show.

Have a go at these tips and herbal remedies for water retention and let us know if they worked for you in the comments!

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