MindfulReflectionsW3
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Chamberlain College of Nursing *
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103
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Health Science
Date
Dec 6, 2023
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docx
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Mindfulness Reflections Week 3
Sabrina Savage
NR103 Professor Holder
September 24, 2023
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Mindfulness Reflections Week 3
It can be hard to put an exact percentage to the amount of empty calories that I personally
consume daily. Not everyday looks the same diet wise, as we rotate meals throughout the week.
My family has always had a very meat and carb forward diet, and as an adult I am trying to
incorporate fresher and less starch heavy foods while also bringing the heavier foods that “stick
to you” that I grew up on. Breakfast will consist of a meat protein, as a main source of energy to
start the day. Lunch will be lighter as the heat effects appetite. A substance rich healthy snack at
work, and then dinner will have another meat protein, vegetable, and a carb. Guessing my empty
calorie percentage, I would say 15 percent each day. Some days may be higher depending on
season or holiday. Consuming too many empty calories can leave me feeling sluggish, and
unsatisfied. The empty feeling can leave me looking for another meal or snack to try and satisfy
the substance that I’m craving. As Jessica Rusch stated in the video, it can cause energy levels to
drop, and lack of or decrease in appropriate vitamins and minerals. I have personally experienced
this myself and had to adjust my diet after routine blood work results showcasing my lack of
minerals.
While visiting the grocery store, I elect to skip certain aisles or food items. It prevents the
temptation of bringing them home and consuming less healthy foods. In her video, Jessica states
that they keep the more nutrient rich items on the perimeter of the grocery store, keeping fillers
and sweets in the middle aisles. Limiting my sweet snack intake is another way I combat empty
calories or by creating a new recipe with protein or sugar substitute and choosing certain oils. We
choose to make meat the main focal point of our meals, accompanying it with food items that
offer cohesion and taste. We constantly are learning new ways to eat more mindfully so we can
look and feel healthier.
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References
Jessica Rusch, Mindful Eating: Components of a healthy diet,
https://adtalem.edapt.ai/student/course/f1a502e7-de36-4799-9d7a-6dd089844490/unit
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Sabrina Savage
NR103 Professor Holder
September 24, 2023