4 Tips on Mindful Eating

Mindful eating is the practice of eating with attention and intention.  Below are 4 tips to help you to eat mindfully.

Stop Multitasking
If you are reading and eating, try alternating these activities, not doing both at once? Read a page, then put the book down and eat a few bites, savoring the tastes, then read another page, and so on. Source: PsychologyToday

Only Eat at the Table
Another way to minimize mindless munching is to get into the habit of only eating when you are sitting down and able to give the food your full attention. No more snacking on the run. Source: ZenHabits

Slow Down
You can do this by taking a deep breath and noticing the aroma. Look at the food and notice as much as you can. What do you see? Now set a clear intention to savor and enjoy the bite, the flavor, this tiny moment. You can repeat this with each bite, slowing the pace of eating, chewing and assembling the next bite.  Eating in this way has become the treatment I need to manage my rushing addiction. Eating slowly, in this focused, intentional way, is also a great way to avoid overeating or mindless munching due to food abundance. Mindful eating is a gift I give to myself. Each bite is a present that I can savor. I can happily coach myself to remember that there is no need to gobble anything: “Relax, you want this moment to last.” And after a few deep breaths, I am again focused on the taste, texture, the bite, and act of eating.  Source: TheCenterForMindfulEating

Be Grateful
Honor your food and express your gratitude. Do you feel fortunate to be able to afford the food you eat? Is your food nutritious? Does it look pretty on your plate? Tell it!  I admit to complimenting my food. I say, “Wow! You look delicious!” I say, “Thank you so much for being here with me.” I say, “I am so grateful for all of the people who made it possible for my food to be here with me.” Source: Tinybuddha

If you’d like more information on mindful eating, contact us here:

Gina Vanderham Psychotherapy Practice
470 Granville St #830
Vancouver, BC V6C 1V4
(604) 733-7428

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4 Tips on How to Keep a Relationship Strong

Are you searching for help on how to keep a relationship strong?

This post provides information about 4 helpful tips on how to keep a relationship strong, including: staying involved, talking openly, scheduling “me” time, and appreciating each other.

Staying Involved
Some relationships get stuck in peaceful coexistence, but without truly relating to each other and working together. While it may seem stable on the surface, lack of involvement and communication increases distance. When you need to talk about something important, the connection and understanding may no longer be there. Source: HelpGuide

Talking Openly
Communication is a key piece of healthy relationships. Healthy couples make time to check in with one another on a regular basis. Try to spend a few minutes each day discussing deeper or more personal subjects to stay connected to your partner over the long term. Source: APA

Scheduling “Me” Time
“Every relationship needs ‘no-relationship’ time. You work all day, so when you get home you feel like you have to be with your partner for the rest of the night. No good. Let him work in the garage or play video games while you do yoga or watch the show you DVRed two weeks ago. Have an hour of ‘me’ time every day. Source: Glamour

Appreciating Each Other
Often, we forget to let other people in our lives know that we appreciate them. We think it, but we don’t remember to show it. This occurs in our romantic relationships as well. Show your special someone that you love him or her. This could be done with words, cards, flowers, acts of kindness, or more. Remember, a flower a day keeps the fights at bay. Okay, maybe not every day, but you get the point. Source: Bustle

We hope that this post helped you gain some insight into how to keep a relationship strong. If you would like to get more information, please give us a call or contact us here.

Gina Vanderham Psychotherapy Practice
470 Granville St #830
Vancouver, BC V6C 1V4
(604) 733-7428

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How to Stay Sober over the Holidays


If you have a drinking or drug using problem the Christmas season can be a difficult time to stick to your goals of sobriety.

Stinking Thinking

“Oh No! Here come the holidays and what if I can’t stay sober??” you might be thinking. Well you absolutely can with good planning and good thinking.

The above thought that begins with: “Oh no, what if…” is what is referred to as a catastrophic thought and a self-fulfilling prophecy. Continue reading »

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Depression and Codependency: Self Respect versus Serving as a Doormat


             You’re very tired. It’s been a hectic day and what you’d really like to do is just sit for a few minutes.  But instead, with a sigh, you start in on the ironing with resentment simmering inside of you.

            The phone rings and your friend asks if you can give her a lift to work in the morning. It will be tight you realize as you have to drop off your youngest child at school. Clenching your jaw, and putting a smile on your face, you agree to do it.

Continue reading »

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Couples: Stress in Marriage – Help in a Toolkit


Your drains are plugged up tight, and the serviceman hauls out his plumber’s snake.

The belt on your washing machine has gone and the repairman gets out his wrench and a new belt.

How about stress in your marriage? What do you do when things go wrong? Well there’s some gear in the toolbox for that too. Continue reading »

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Addiction on the Number Nineteen

addiction (2)

I would like to tell you a little story about a bus ride I had to work the other day.

Taking the bus is always interesting with all the different folk on board and relaxing not to have to drive, it’s nice not to have to drive but just sit back and enjoy the ride.

I have often seen the positive side of human nature on the bus. A mother was having no luck in quieting her crying baby and a stranger reached out and asked the child if she would like the paper, and offered her the daily news flyer. Continue reading »

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Trauma, Stress and Anxiety: How it Affects Your Nervous System

autonomic nervous system

Your heart is going 100 beats per minute.

Your skin is cold and clammy.

Your mouth is dry.

No, you have not just finished running the marathon.

You’re late for a meeting. You’re about to step in front of a crowd to speak. You’re experiencing stress.

Continue reading »

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Can Social Media Contribute to Depression?

upset man on computer

Thanks to social media like FaceBook or Twitter, connecting with people is easier than ever. With one click of the mouse, you can chat with a new friend or share news with a large group of people. Communication is instant.

Sounds great. What could be better?

According to recent studies, however, time spent on social media can lead to depression and anxiety. Continue reading »

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The Importance of Structure in Addiction Recovery


As we get sicker in our addiction our daily structure gets distorted and our self care falls away. When we get clean and sober our daily structure needs to change to accommodate our healthy recovery behavior. You may have wasted lots of time on using and getting over the effects of using—feeling hung over. You may have stayed up late and slept in and given up healthy eating, sleeping and recreation which often happens when drinking and using gets heavy.   Continue reading »

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Eating Disorders: Men Struggle With it Too

Men with Eating Disorders

Elton John is a multiple Grammy Award winner and a music legend known all around the world.

Russell Brand is an internationally acclaimed comedian and movie star.

Both have achieved a long string of accomplishments and public recognition.

But did you know that both of these men have also personally battled eating disorders? Continue reading »

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