John, my husband, and I have been enjoying Meatless Mondays.  We have some favorite vegetarian recipes, and are having fun finding some new ones.  I thought I’d share a couple with you.

First, I made Lemon Mint Quinoa Salad last night.  Rather than just the white quinoa, I used white, red, and black.  It was very colorful.  One of the keys (we learned the hard way) is to rinse the quinoa for a couple of minutes in a sieve.  This removes the bitter outer coating called saponins.  You’ll know if you don’t rinse long enough.

The second recipe is one John found in this month’s Runner’s World – Watermelon Salad.  One of my favorite things about summer is watermelon.  Neither of us thought the salad would be filling, but were we wrong!  I’ve shared this recipe with several others and everyone is craving it.

Let me know if you give them a try!

Mindful eating is an area where I continue to hone my skills both personally and professionally.  Recently, I have been reading Eat What You Love Love What You Eat by Michelle May, M.D.  In the first chapter she talks about being in charge, not in control.  At first glance, “in charge” and “in control” seem like the same thing.  But, something kept nagging at me about the difference.  I’m still working it through, but thought I’d share some thoughts with you about being “in charge” of your eating vs. being “in control” of your eating.

When I think of being “in control” there is a negative – not being in control.  It almost seems like that if I’m “in control” there is a chance of being “out of control”.  For some reason “being in control” sounds rigid, restricting.  Maybe that is why we think so much about being “in control” or having “self control” when we are working on changing or maintaining our weight or following a diet.  It lends itself to labeling things “good” or “bad.”  Being “in control” is being “good.”  Being “out of control” is being “bad.”  It also seems like when you are “in control” your options are limited because everything has to stay controlled.

In contrast, being “in charge” implies that you are responsible for what happens.  There is flexibility, and you have the ability to weigh the pros and cons of decisions.  You can then make a decision and take responsibility for it.  When you are “in charge” there is not the same sense of “good” and “bad.”  You can make a decision to do something (have that slice of birthday cake) or not do something (not eat that candy bar) because you have looked at the pros and cons of the choice.  You are empowered by being “in charge” and are responsible for what happens.

I like the idea that we are “in charge” of our eating.  Part of mindful eating is making decisions when and how to honor your body’s hunger signals.  It is hard to make those decisions if you are “in charge” of your eating (when your body may be asking you for something different).  Being “in control” allows you to listen to your body’s signals and decide “am I really hungry?”, “what am I really hungry for?” and decide.  You can decide to eat that candy bar when you are stressed when you are in charge and take responsibility for that decision.  However, when you are “in control” and you eat that bag of M&Ms you then may feel guilty because you were “out of control.”

“How does all of this relate to eating?” I hear you asking.  I would like for you to think about if you think you are “in control” or “in charge” of the eating choices you make.  How does that mindset affect how you eat – what you choose to eat and not to eat, when you choose to eat or not to eat.  If you have the mindset of being “in control” how would your eating change if you were “in charge” instead?

Over the next week think about being “in charge” vs. “in control” and see if you find differences in the decisions you make and what you choose to eat.

Eating mindfully can be a great way to achieve and maintain your body’s best weight.  Notice I did not say “ideal” weight.  Your body’s best weight may be higher or lower than what is calculated or found on insurance weight charts.  Our bodies are finely tuned machines.  They need fuel to run.  The better the fuel, the better they run.  Give your body excess fuel, and it stores it in case it needs it later.  Our bodies also have a fuel gauge like a car.  Unfortunately, the body’s fuel gauge is not visual and can be a bit hard to interpret.  Our body’s fuel gauge is a feeling of hunger.  However, our brains can interfere with the fuel gauge and we eat when we are not hungry but think we are, or are bored, angry, sad, frustrated. . . . the list could go on and on.

However, to start getting back in touch with your body’s fuel gauge and start working towards mindful eating, you can use three little words whenever you are thinking you need to eat: “Am I hungry?”

Do you know or remember what true hunger feels like?  Sometimes your stomach rumbles, you feel lightheaded, if you are really hungry you may get the shakes, or a headache.  It is important to ask yourself, “am I hungry” when you are thinking about eating to check you body’s fuel gauge.  If you are hungry, then choose high quality fuel for your body.  If you are not sure, maybe you should choose wait a few minutes.  If you are not hungry, but want to eat anyway, take ownership of that choice.

You can also ask yourself, “am I still hungry?” while you are eating.  Pause, put your fork down and ask yourself those three little words.  If you are still hungry, take a few more bites.  If not, stop.  If you are not sure, wait a few minutes.

For the next week, remember to ask, “am I hungry?” when you are thinking about eating and see if paying attention to that fuel gauge changes how and what you eat.

My greatest accomplishments shall never be known, perhaps even to me.  Having made someone smile and see the world a bit brighter, having given someone hope for the future, having helped someone see potential inside him or her self that he or she never might have seen otherwise, having helped someone to see just how beautiful he or she really is–these to me are the achievements that most can help this world to be a brighter, more loving place. – Tom Walsh

Do you remember something nice someone did for you?  Maybe it was as simple as holding a door open when you had your hands full.  Or, something as large as paying your way through college.  Have you paid that act forward?

“Paying it forward” is repaying something not to the person who provided it to you, but to someone else.  The person who made the first payment to you, may not know who you make the forward payment to.  The important thing, is to pay kindnesses done to you forward to someone else.

“Paying it forward” could be as simple as holding the door for someone.  Or, making an anonymous donation to a charity.  Or, it could be getting involved with a charity by volunteering.  The point is to make a difference in someone else’s life.  Random acts of kindness falls into this category in my mind.

There is an organization called Back On My Feet.  This organization promotes self-sufficiency of the homeless population through running.  It is a unique way to help those who have no home.  I read about Back On My Feet in a Runner’s World article a couple of years ago.  I was struck about how one runner paid her gift of running forward to a group people living in a shelter she ran by on her daily runs.  I was reminded of Back On My Feet when one of the runners in Tom Coyne’s group who trained for and ran the Paris Marathon decided to run and raise money for Back On My Feet.  When I met the runner, she told me one of the homeless men from Back On My Feet did all of her long training runs with her.  Imagine – helping someone train for a marathon in Paris when you are living in a shelter.  Amazing.

Back On My Feet is looking to expand to other cities.  Houston is competing with several other cities for an expansion chapter.  The decision will be made June 17.  One of the key factors in the decision is the support of the local running community.  I’m asking you to take a minute NOW to vote for Houston (or the city of your choice) to receive an expansion chapter.  This is one simple way to pay something nice done for you, or consider it a random act of kindness – voting for a city to be able to help their homeless population in a unique way.

Paying something forward is not only nice for the recipient, but nice for the person giving the payment.