Being intentional about what and when we eat is frequently discussed within the TOPS community. But what would it look like to set a specific intention before a meal begins? Perhaps even prior to starting to cook or prep the ingredients that will be used? Think of it as another way to approach nutrition — with an attitude of gratitude and a clearer sense of how every breakfast, lunch or dinner can nourish the mind and spirit as much as the body. Some people overeat as a way of soothing negative emotions or shutting off the brain. Being proactive about tapping into positive feelings and thoughts can transform a dining experience.
Wellness coach and author of “The Mindful Table,” Cassandra Bodzak suggests “getting into the habit of asking your body, ‘How can I take better care of you?'” The answer to this question should satisfy your tummy and your heart. Choose one of these words to meditate on to bring a healthful mindset to the table along with your plate.
- Nourishment
- Healing
- Energy
- Respect
- Celebration
- Rejuvenation
- Community
You may choose more than one of these as an intention too. The overall objective is to eat with an increased holistic awareness of ourselves in the moment and to make nutritional choices from a place of self-love rather than detachment or loathing. I challenge each of us to reflect on whether our eating habits consistently honor our bodies and/or mental health needs.
This exercise might be particularly useful since the holiday season is about to begin. Gathering with friends and family is often a whirlwind of delight and stress that can pull our attention away from wellness goals for days — or weeks. Plus, for those who are often alone during this time of the year, the dread of impending isolation can also trigger erratic eating patterns. Be proactive about recognizing what could help or hinder you from ending 2025 feeling healthier and more confident than you did in January.
Also, if you need a little guidance on how to incorporate mindfulness into your daily routine, check out a short demo I made for the TOPS YouTube channel. Hope this video clip inspires you to continue to trade personal wellbeing tips with fellow chapter members during your next meeting, on our Facebook page or in the comments section below.
I’ll start by sharing that ‘optimism’ will be my daily manta for the remainder of October…What is yours?
~Rachel
I really liked this post. Lots of material to think about as we begin our holiday season journey. As a leader, i will be creating space for the members to think about the season in a more mindful and “taking care of our body needs” way, rather than let the mountain of available food take over our thoughts. Thanks!
I am glad to hear this post resonated with you, Cynthia! If you decide to share it at a chapter meeting before year’s end, feel free to share here any additional feedback from other members.
I’m really happy to find this from TOPS. I am a long time KOPS so I have a handle on my progress but to see TOPS step up to the plate so that fewer members are swayed by the big name expensive alternatives really makes me happy. We have so much more comradery which enables us to support one another while creating strong bonds. Ours is a fairly small chapter but we feel like family. I’m quite grateful for TOPS.
I really appreciate you taking the time to post this message here, Sidney!
This is the kind of feedback that can be really affirming for the entire TOPS community to read.