It’s estimated that we make about 250 decisions about food every day, and some are mindless ones that could lead to overeating. But there is a healthier way. How can you can go from mindless to mindful eating in a few steps.

In order to get to mindful eating, we must understand what causes mindless eating. Our environment, it seems, includes a lot of triggers that encourage us to eat more and continue to nibble even through we’re not hungry anymore. Have you ever wondered how you managed to finish an entire bag of potato chips even though you’ve eaten a healthy dinner?

For example:
•Plate size — we dish out 25% more food when using bigger plates
•Television — watch TV while eating and expect to eat 40% more food
•Proximity — the closer the snack, the more likely you’ll reach for it; and we’ll eat 20% more when serving containers are on the dinner table
•Labels — we eat more of something labeled “low fat” (even though we may not like the taste)
•Choice — we eat more when faced with a lot of choices, such as at a buffet

All of these can lead to mindless eating. Most of us know what that’s like.
Drink a glass of water before every meal..to help cut the hunger pangs.
Nibble on snacks like apple and low-fat cheese, hummus and veggies like baby carrots while making dinner.
Do not keep ‘junky’ snacks in the house! If it ain’t there, you can’t eat it!
Keep a bag of almond, granola bars in your bag/car to munch on, if hunger strikes!
But by practicing mindful eating, you’ll find that you may eat less, enjoy what you’re eating more and help keep unwanted pounds from creeping up. You may also find that you feel better about yourself because of your newfound willpower — even though willpower has little to do with mindful eating.

•To help relax before eating, try this deep breathing exercise or this 5-minute stress buster.

Conscious Eating
At some point in our lives, we have all heard the phrase: “we are what we eat”!
Dr. Gabriel Cousins takes that idea beyond the physical level and describes it in far more eloquent words. He says: “What we eat is both the cause and effect of our awareness. It reflects the totality of our on-going harmony with ourselves, the universe and all of creation”.
Let us explore the term “consciousness” a bit further. As Max Velmans and Susan Schneider wrote in The Blackwell Companion to Consciousness:
“Anything that we are aware of at a given moment forms part of our consciousness, making conscious experience at once the most familiar and most mysterious aspect of our lives.” ]So it seems that we make choices based on our awareness. Awareness is a very individual thing. Awareness can be the sum of all our cumulative experiences, learning and obsevations. Awareness can be roused by an actual experience, or information one gathers about a particular topic.
For example, if we know we get an allergic reaction eating peanuts, logic would dictate that we avoid peanuts at any cost..right? But does the same logic apply when it comes to ice cream?
Everyone now knows and awareness has been raised about the harmful effects of smoking? But why are people still struggling with the isse? No two people will have the same awareness,,and therefor the same consciousness.
Unlike in primitive times, we do not have to kill for our food. We do not have to roam through forests facing dangers and risking our lives to secure our food! We just drive in the comfort of our cars to the local supermarket and choose our food.
The question I like to ask today is, when you pick up each food item, what thoughts go through your mind? Are you making conscious choices of what you want to eat? If so, what criteria are you using to make those decisions….?
Is it the cost of the food –do you decide based on price?
Are you choosing for convenience? Eg. pre-made foods
Are you choosing foods to enhance your health? Eg. Foods rich in anti-oxidants and vitamins.
Are the choices you make hurting any living things – humans, animals or plants? Eg.pain and suffering..
Is it hurting the planet – depleting our natural resources, upsetting our eco-systems?
Is it because of a religious taboo? Eg. Moslims cannot eat pork, and Hindus avoid beef.
But ultimately what would you choose for yourself?

Since I was a child, I wanted to give up eating meat!  Not that I didn’t enjoy it…I loved my mom’s Sri Lankan chicken curry, or my Dad’s Beef Badung, and I have eaten Venison by the truck load.   It was amazing!  When I was growing up in Sri Lanka, on my way to school I saw herds of cattle being dragged to a slaughter house nearby. It was not a pretty scene!  So when I sit at the dinner table and I see a meat dish on the table, the memory of those poor distressed animals would flash back into my mind.  So I refused to eat meat, but  my parents(being meat-eaters) would warm me of the perils of giving up eating meat. “You will not get adequate protein” and “you will grow skinnier” they warned me, and coaxed me into eating even a little bit. I did comply, but however my body having its own intelligence decided for me…soon I became allergic to meat!  It was such a relief when  they stopped forcing me to eat meat!

After several years, as my memory of the distressed cows faded from my mind, I resumed eating meat with no repurcusions.  But some where deep within me, I knew there was an inner wisdom guiding me to quit.  So I made a compromise with myself.  I decided  to quit eating any flesh such as beef, pork and chicken and decided to be content with eating fish and seafood for several reasons.  Having been raised on an island, fish and seafood was part of our natural diet and I also enjoyed the taste as well as how I felt after eating.  Perhaps, our human intelligence can guide us to foods that make us feel whole and well.  Fish was such a comfort food for me. 

Well call it an expanded consciousness, if you will, but  lately the internal debate about eating another living thing has re-surfaced! I have been debating whether my own selfish reasons for eating fish could  be any longer justified –considering  that no animal or fish would be willing to undergo even the slightest suffering and to be put to death just to please someone else’s taste buds!  Do they really have a choice?  But we do!

I can understand when a carnivorous wild animal like a lion kills its prey to satisfy its hunger…because it has no other choice.  Carnivores are genetically wired to eat that way..they cannot survive eating plants or grass! But we humans..have so many choices and no shortage of foods like grains, beans, lentils, vegetables and fruits. We also have eggs and dairy products, if we choose to enjoy them.  Although my vegan friends may disagree with me, I can still occasionally have the pleasure of supplementing my diet with them, since I have the comfort of knowing that the chicken who lays the egg is not put to death; neither is the cow who gives us milk!

So it all goes to show that we make our food choices based on  the level of our own understanding…We can make conscious decisions based on whether the food is good or bad for us…whether it is good for our environment, whether it is safe to eat, and whether we can continue to ensure a safe and adequate food supply for future generations. Yet for some people,  none of these reasons will withstand the their strong desire or craving for the taste of meat. 

So choosing to be or not to be a vegetarian, will ultimately rest on their own conscience –which stems from one’s own inner level of consciousness and how they relate to the outer environment.

All the reasons given for choosing a vegetarian diet..whether they be  religious,  ethica, or ecological are irrelevant.

As for me the choice is clear…. “If  I know another living being is killed or subject to pain in order to satisfy my eating needs, then I am not eating it!”

Jini Aroon

Types of Chinese cuisine

People in North America tend to generalize the food from another country and tend to label it in terms of what is familiar to them.  One has to remember that China is a vast country with many regions and each region has their own culinary specialties and styles of cooking based on taste preferences and the availability of ingredients.  In North American restaurants the common styles of food are mainly Cantonese, Shanghai, Sichuan or Hunan. Beijing cuisine commonly referred to as Mandarin finds its roots from various other regions of China, and is closely associated with Huaiyang cuisine which has long been praised since ancient times in China.  This cuisine is interesting and unusual as they are very plain and simple and each dish characteristically uses one main ingredient as opposed to the more common North American Chinese styles of stir-fry dishes which combine a number of ingredients such as chicken with vegetables.  The way that ingredient is cut is also pivotal to its cooking and its final taste. The unique sweet and sour flavour of the vegetable dishes such as  soy beans, cucumber or cabbage  is derived by the use of sesame oil and  Chinkiang vinegar, which is produced in the Zhenjiang region. The dishes are almost never spicy, in contrast to some cuisines of China (e.g., Sichuan or Hunan). Pork, fresh water fish, and other seafood  serve as the meat base to most dishes, which are usually more meticulous and light compared to the more “brash” eating styles of northern China. Beijing Duck is also a popular dish featured in many Beijing restaurants as a specialty.                         The element of traditional Beijing culinary/gastronomical culture of enjoying artistic performances such as Beijing opera while dining directly developed from the similar practice in the culinary/gastronomical culture of Jiangsu/Huaiyang cuisine.

Chinese Imperial cuisine that originated from “The Emperor’s Kitchen” which was a term referring to the cooking facilities inside of the Forbidden City, Beijing where thousands of cooks from the different parts of China showed their best cooking skills to please royal families and officials. Therefore, it is at times rather difficult to determine the actual origin of a dish as the term “Mandarin” is generalized and refers not only to Beijing, but other provinces as well. However, some generalization of Beijing cuisine can be characterized as follows: Foods that originated in Beijing are often snacks rather than full courses, and they are typically sold by little shops or street vendors. There is emphasis on dark soy paste, sesame paste, sesame oil, and scallions, and fermented tofu is often served as a condiment. In terms of cooking method, methods relating to the different ways of frying are often used.^]There is a lesser emphasis on rice as an accompaniment than in many other areas of China, as local rice production is limited by the relatively dry climate.  For dishes of Beijing cuisine served as full courses, they are mostly originated from other Chinese cuisines and some of the following in particular have been central to the formation of Beijing (Mandarin) cuisine.

Chinese Islamic cuisine is another important component of the Beijing cuisine, with the first major introduction when Beijing was selected as the imperial capital of the Yuan Dynasty.

Shandong Cuisine: 

The most significant contribution to the formation of Beijing cuisine came from Shandong cuisine, as most chefs from Shandong came to Beijing en masse in Qing Dynasty. Unlike the earlier two cuisines which were brought by the ruling class such as royalties, aristocrats and bureaucrats, and then spread to the general populace, the introduction of Shandong cuisine begun with serving the general populace, with much wider market segment, from the wealthy merchants to working classes.

Note: An interesting observation I made in Beijing is that the locals are not big on desserts! A plate of water melon or other fruit was offered as dessert along with a pot of green tea.

Our recent visit to Beijing was full of  pleasant surprises!  First, we had no idea that a city with a population of 18 Million people would be so orderly and clean!  I expected traffic noise , clutter and pollution, but instead traffic moved smoothly even during rush hour.  The people were friendly and courteous even though our language skills were less than perfect! We were fascinated to learn about their ancient culture..how the elderly are well-respected and not isolated as in Western Societies. The young people are adapting to modern times…learning to survive  in a fiercely competitive society.  Children have to study very hard to get admission to  Universities and adults have to work hard at their jobs.  The government enforces population control by the ‘One family – one child ruling”!

Highlights of our visit:

We visited the  ”Forbidden City”, Tiananmen Square( where the great massacre occured about 20 years ago), the  Summer Palace,.  the Temple of Heaven with it’s beautiful gardens where the retired people come to relax, socialize and practice Tai Chi.  We felt priveledged to visit the  “Great Wall of China” estimated to be about  8,000 km long and leave out humble  foot prints on this great Wonder of the world! A rickshaw ride to the Hutong district was yet another highlight of the trip, where we were treated to a very authentic lunch by a local family. We also visited the Capital Museum, Lama Temple, Beijing Zoo and ofcourse the Pearl factory, Jade Factory and silk Factory show rooms.  Shopping at the various Markets  for name-brand shoes, handbags, scarves and jackets was a crazy but worthwhile experience!

What is a perfect gift?

During the holidays and special occasions we often give gifts because it is customary to give. This Christmas, the big box stores struggling under a huge economic burden, are slashing prices and fast forwarding their sales. It makes it so easy for us to pull out our credit cards and get into the game. Gift baskets filled with chocolates, nuts and candies in attractive packaging glistening with cellophane and tinsel ribbons, just waiting for a new home! But think again…the unfortunate thing is many of these gifts somehow add to the clutter, and collect dust over the years! Many people track to the stores after Boxing Day to exchange or return unwanted gifts! Think about the unnecessary packaging that adds to the mess in the environment!

Giving from the Heart!

A few weeks ago, I asked my 20 year-old daughter what she needs for Christmas, she firmly replied that she does not need anything! Instead of giving unnecessary gifts to each other, she suggested that we contribute to United Way to give a gift hamper to a needy family. What a brilliant idea! The whole family agreed but my husband came up with a better one…instead of giving $500 to United Way, and part of it going in administrative costs and the hamper going to an unknown family, he suggested we make up the food hamper ourselves and give it to a family we know, facing dire economic circumstances. Being an advocate of gift certificates, I suggested filling a gift hamper is tricky, because we may not know exactly what they need. So instead, we all settled for a gift certificate to a local grocery store so that they can choose what they need when they need.

Why wait for Christmas?

These days, there are many who are feeling the pinch of losing jobs, facing illness or losing a loved one. Gift-giving can be all year round. I often take a home-cooked meal, a basket of fruit, a bowl of soup, to a lonely person in the neighborhood. It can be done throughout the year. So here are my criteria for a perfect gift: It is…

- A gift from the heart
- A gift of learning – ie: a course at a school board
- A gift of health -ie: a membership to a fitness/yoga/dance class
- Something the other person may really enjoy, but may not buy!
- Something that will not add to the clutter.
- Something that will not burden the environment.

Here are a few suggestions from Jini’s Ethnic Gourmet:

Gift Certificates which can be used for:

- Whole fruit baskets & platters (from $25.00)
- Cut fruit arrangements for special occasions (from $50.00)
- Theme Night Cooking Parties (from $50.00 per person)

Special offer…

The first 10 baskets ordered will get $5.00 off.

First 10 hostesses to book Theme Parties will get 10% off!

* You will have 1 year to redeem your gift certificate.

* To qualify for discount, all bookings must be made by 31 January, 2009.

Theme Night Cooking Parties!

New & exciting themes… full of fun and learning at the same time!
All you need is a minimum of 6 friends or 3 couples! The perfect gift for holidays, anniversaries or birthdays!

Sensational salads

Perfect for people who hate cooking! Learn to build a wholesome meal around a salad!

A sure way to stay healthy and slim all year round!

Learn creative tips and short cuts to make easy salads with the right touch of herbs and spices. You will love the flavors of these salads bursting with the goodness of fresh veggies, dairy, chicken, sea food, beans, sprouts, nuts and seeds.

Mexican Fiesta

Put on your sombreros and move to the Latin beat! Enjoy the bold flavours of fresh salsa, guacamole with nachos, quesadillas, tacos and more and chase it with a margarita or two! Ole!

Bollywood Bling!

Feel like an Indian princess or a Rajah for a day! Put on a saree and deck yourself with jewellery! Be entertained with Bollywood music, while you master the secrets of making a perfect curry with exotic Indian spices.

Tapas

Tapas is a Spanish term for light appetizers and tasty morsels of meats, seafood, olives, artichokes, sundried tomatoes, roasted peppers, cheese and veggies all drenched with true Mediterranean flavours… served to your guests in an easy and casual style throughout the evening. Paired with the right wines to match the food, your party is surely going to be a hit!

30 minute dinners

Ideal for young couples or singles just starting out on their own. Practical solutions to making healthy dinners with home-made goodness faster than ordering pizza or definitely better for you than frozen entrees!

I am not a compulsive Oprah fan, but lately I have been drawn to her website www.oprah.com and enrolled in the free webseminar  for the weekly lessons on A New Earth by Vancouver’s own popular spiritual writer Echhart Tolle.  What a delightful treat for the whole world to come together in a pure consciousness-raising exercise that is not limited by any religious beliefs!  As of last week, 6 million people have joined in this quest for inner peace. 

According to Eckhart Tolle, this is not an exercise that will appeal to everybody, but if some of these questions hae ever crossed your mind, you may want to check out these lessons on the Web.

• What does it feel to be fully present and in the moment?
• Can I ever stop thinking..?
• Who am I?
• Would you like to be at peace with yourself and the surroundings, inspite of everything going on in the world today?

Exploring this path may not seem as simple as this sounds,  as this is something that has been practised by Hindu gurus, Buddhist and Zen monks for over 5,000 years! There are an increasing number of Yoga schools, meditation classes and millions of dollars worth of self-help by great authors like Deepak Chopra, Wayne Dyer and many others on the subject.

It seems we are in a speeded-up world where everything is running in fast-forward mode.  So many hours lost in traffic and commuting to jobs and appointments to keep up with busy schedules. Cell phones and black berries run our lives! Many families don’t have (or don’t make the time) to unwind at the end of the day to do things like enjoy a home-cooked dinner, play with the kids or go for a walk.

These teachings come from ancient philosophies and are nothing original.   What is refreshing about Eckhart’s teachings is their simplicity and clarity of language used.  They are delivered in a medium that is right for the present moment in time!There are no mantras to chant — no fasting, religious taboos,  or rigorous spiritual practices to follow.   Just simple suggestions to bring awareness to our Inner Self and the present moment we are in by sitting down for a few moments and bringing awareness to our breath, walking in a park and observing the trees and flowers and taking a moment to enjoy their natural beauty.  Simple things that anyone can do.

Meditation is an over-used word that is flaunted around lightly.  Only someone who has genuinely tried to do it will know it is a hard thing to do, and many have tried to do it and given up!  For most of us it is just a fleeting moment or gap between each emerging new thought that constantly plague our minds.   Those who engage in meditation try to stay in that gap longer enjoying the peace of mind and rest . 

Why meditate?

There seems to be a growing awareness that it is the No.1 method to reduce stress, overcome insomnia, lower blood pressure, heart rate , pain and even has an impact on preventing cancer. Even the medical community is authenticating these benefits on a purely emotional and physical level, though spiritual teachers like Eckhart Tolle tell us  of the far-reaching benefits that come from cultivating self-awareness — the key to our spiritual growth.