2. TOPICS FOR DISCUSSION
• 10 Effective Steps to Healthy Living
• Eating on a Budget: Plan and Purchase
• Fruits and Veggies Resources
• Ways to Stay Healthy via Shopping & Eating
• How to Chew Before/During/After Meals
• Mindful Eating Exercise

3. 10 Steps to Healthy Living
An Old World Approach by Jovial Foods
http://www.jovialfoods.com/recipes/healthy-living.html
1. IDENTIFY HIDDEN FOOD INTOLERANCES
Symptoms may include abdominal pain, hives, skin rash, asthma, fatigue, irritability, headaches, acne, a lack of
concentration, a child’s slow growth and many more. Undiagnosed food allergies cause many chronic health problems.
Identify and isolate the foods that may be causing the symptoms and diligently avoid them. Opt out on your daily favorites
for a change and you may notice that one of your staple foods may be causing a problem.
2. VARIETY IS ESSENTIAL
No one really knows exactly what’s good or bad for each individual, so don't get into a dietary rut. Many years ago, food was
eaten seasonally and this created natural variety. Too much of anything is not good, so broadening your selections will
enhance the mix of nutrients you absorb from your diet.
You will find it is the lack of good recipes that cause you to eat the same things each day. If there is a vegetable in season
that you do not like, search for new recipes that sound appetizing.
3. CHOOSE PROTEIN WISELY
If you are not vegetarian, cut back and eat smaller portions of meat because it is healthier for you and better for the
environment.
Beans are an excellent source of protein and remember that lentils, chickpeas and peas were founder crops domesticated
with wild Einkorn thousands of years ago. Wild-caught fish is low in saturated fats and a good source of essential omega-3
fatty acids that we do not normally consume.

4. 10 Steps to Healthy Living
An Old World Approach by Jovial Foods
http://www.jovialfoods.com/recipes/healthy-living.html
4. FOCUS ON VEGETABLES
They contain a rich mix of pure antioxidants, vitamins and
minerals that your body can easily assimilate.
Place more emphasis on vegetables and less on protein.
Don't forget herbs. Cooking with freshly minced basil, chives, oregano, dill, sage,
rosemary, and thyme can boost the free-radical scavenging power of your food.
5. EAT FRUIT FREQUENTLY
In the Old World perspective food is beloved, seasonal, and perfect as is.
Trust the inherent power of fresh, seasonal fruit.
Mother Nature created a precise balance of vitamins and mineral
so don’t discount their potential.

5. 10 Steps to Healthy Living (continued)
An Old World Approach by Jovial Foods
http://www.jovialfoods.com/recipes/healthy-living.html
6. RELAX AND ENJOY YOUR MEAL
Everyone has a busy life and it's difficult to enjoy a relaxing meal. Make a regular
habit of eating in a relaxing environment with family and friends. Seize this
sacred time, start good conversation and have fun.
In Europe, setting the table neatly every evening with a crisply ironed tablecloth is
a common practice and makes meals feel special. Try it or simply light a
candle.
7. EAT AT REGULAR INTERVALS
Try not to delay or skip meals to the point of becoming excessively hungry.
Prepare your meal before you're overly hungry—eating too quickly makes
digestion difficult and causes overeating.
By eating at regular times each day, you can eat less and stay light.

6. 10 Steps to Healthy Living (continued)
An Old World Approach by Jovial Foods
http://www.jovialfoods.com/recipes/healthy-living.html
8. TRY GROWING YOUR FOOD
Getting closer to nature and experiencing how food is grown
enhances food awareness and appreciation.
Plant a garden.
Because vitamins and minerals degrade over time
and with refrigeration,
a garden lets you enjoy vegetables and fruit
that are packed with nutrition.
Even freshly cultivated herbs in a small container works fine.
Spice up a sandwich with fresh whole basil and chopped chives instead of lettuce.

7. 10 Steps to Healthy Living (continued)
An Old World Approach by Jovial Foods
http://www.jovialfoods.com/recipes/healthy-living.html
9. GET CHILDREN TO EAT EVERYTHING
This is the most important foundation that ensures kids grow up to be
healthy adults.
Offer variety and don't force them to try, just set a good example.
Children learn by observing their parents so don't allow their
preferences to limit your diet, take the lead and have patience.
10. ENJOY PREPARING MEALS
Cooking at home doesn’t have to be a laborious task if you keep it
simple. wholesome, yet quick and delicious pasta meals.

8. Eating on a Budget
PLAN • Make a grocery list.
• Plan meals for the week • Check for sales and
• Find quick recipes coupons.
online. • Ask but a loyalty card.
• Include meals to stretch
food items (stews).

9. Eating on a Budget (continued)
PURCHASE
• Buy groceries when you • Purchase items in bulk.
are NOT hungry. • Choose fresh fruits in
• Stick to the grocery list. season.
• Buy store brand items. • Buy canned veggies w
less salt.

10. Fruits and Vegetables More Matters
http://www.fruitsandveggiesmorematters.org/

11. Eating on a Budget (continued)
• PREPARE • Put leftovers into
• Prepare meals in another meal.
advance. • Use fruits or veggies in
• Double up on recipes different ways.
and freeze.
• Substitute meat with
beans or peas.

13. Ways to Stay Healthy
SHOPPING
Eat a snack before you leave
the house.
Buy sweet fruits & veggies
instead of candy.
Buy baked (not fried) chips.
Buy low or non-fat foods.
Buy spice & herbs to flavor
foods.
Choose whole wheat & grains.
Select olive oil or vegetable oil
instead of margarine.

14. Ways to Stay Healthy
Select a healthy breakfast
cereal (steel oats) and
top with fresh fruit(s).
Switch to low fat milk or
almond milk instead of
whole milk.
Eat lean meats instead of
fatty.
STOP buying soda, especially
not diet soda, and drink
beverages without sugar.

15. Ways to Stay Healthy
EATING
ALWAYS eat breakfast.
Eat on a regular schedule.
Cook your meals at home
(instead of eating out).
Grill, bake, or steam your
food (instead of frying).
Only eat light, healthy
snacks after 8 p.m.

16. Ways to Stay Healthy
Eat slower. Have meals w candles
Use portion control: & conversation (not T.V.)
half the plate w veggies Drink filtered water.
¼ of plate w protein
¼ of plate w a healthy
grain.
Keep a food diary.

17. Exercising
Exercise at least 30 minutes a day.
Go to the gym.
Get a personal trainer.
Ride a bike, walk, take the stairs.
Plan family activities such as
hiking and swimming.

18. Mindful Eating
Doing so with directed attention
Sight: Look at your food and
imagine you are a Martian scientist.
You just arrived on Earth and have never seen
this food before. Look at it carefully without naming it.
Smell: Bring the food up to your nose.
Without naming the scent,
experience smelling the food, and then
describe what you smell.

19. Mindful Eating
Doing so with directed attention
Physiological reaction: Now focus on what is going on in
your mouth. Begin to notice that saliva is produced, even
though you haven't yet put the food in your mouth.
Notice the mind/body phenomenon and how the senses
respond to the anticipation of food being eaten.
Touch: Now explore how the food feels. Without naming
the sensation, just experience touching your food.

20. Mindful Eating
Doing so with directed attention
Motion and movement: As you bring the food up to your mouth, notice what
happens next. The mouth receives the food. Observe what the tongue
does with it. How does it get the food between the teeth? It's amazing
that the tongue is so skilled, and that such a remarkable muscle can
actually receive food and then know what to do with it every time.

21. Mindful Eating
Doing so with directed attention
Taste: After becoming aware of the food in your mouth, start biting into it very slowly.
Then begin to chew. Notice that the tongue decides which side of the mouth it's
going to chew on. Give all your attention to your mouth and take a few bites. Then
stop to experience what's happening. What is happening is invariably an explosion
of taste. Express what's going on. Be really specific. What is the experience? Is it
sweet or sour or juicy? There are hundreds of words to describe the experience of
tasting.

22. Mindful Eating (continued)
Doing so with directed attention
Texture: As you continue to chew the tastes change, as does the consistency.
At a certain point you will become aware of the texture of the food
because the taste has mostly passed. Try to keep it in your mouth.
Swallow: Stay with the impatience and the inborn impulse to swallow.
Observe what is involved in getting the food over to the place where it's
going to be swallowed. When you detect the impulse to swallow, follow it
down into the stomach, feel your whole body and acknowledge that your
body is now exactly one bite heavier.

23. Mindful Eating
Doing so with directed attention
Breath: Next, pause for a moment or two, and see if you can
taste your breath in a similar way. Bring the same quality of
attention to the breath that you gave to seeing, feeling,
smelling and tasting the food.
Silence: Be silent. By this point, you understand something of
what meditation is. It is doing what we do all the time, except
we're doing it with attention: directed, moment-to-moment,
non-judgmental attention.