How to Master Mindful Eating

Understanding Mindful Eating:

 Mindful eating extends beyond the act of consuming food; it's a holistic approach that encourages intentional awareness of the entire eating experience. By immersing ourselves in the sights, smells, tastes, and textures of our meals, we forge a deeper connection with our food choices. This intentional focus promotes gratitude for the nourishment our meals provide, enhancing the overall eating experience.

In the broader context of mindfulness, we learn to observe our eating habits without judgment, recognizing that various eating experiences exist. This gentle self-awareness empowers us to make choices that are not only satisfying but also nourishing to our bodies, fostering positive changes for both ourselves and the environment.

Seven Practices of Mindful Eating From the Harvard School of Public Health:

• Honor the Food: Acknowledge the origin and preparation of your meals. Eliminate distractions during eating to deepen your connection with the experience.

• Engage All Senses: Immerse yourself in the colors, smells, sounds, tastes, and textures of your food. Pause to appreciate these sensations periodically.

• Serve in Modest Portions: Use a smaller plate to avoid overeating and reduce food waste.

• Savor Small Bites: Take your time to chew thoroughly, allowing the flavors to unfold and promoting a slower, more enjoyable meal.

• Eat Slowly: Recognize feelings of satisfaction and fullness, aiming to stop eating when you are about 80% full.

• Don't Skip Meals: Maintain regular meal times to prevent strong hunger, which can lead to less healthful food choices.

• Embrace a Plant-Based Diet: Consider the long-term effects of your food choices on both your health and the planet. Opt for plant-based options to reduce environmental impact and promote personal well-being.

In order to begin a mindful eating journey, start with the basics. Cultivating a better understanding of the food we eat is important when planning for a new year of health and wellness.

Fat Burning & Brain Boosting Recipes:

Here are some of my favorites to power performance-

Masala Egg Bites

Ingredients:

• 4 eggs

• ½ cup full-fat cottage cheese

• ½ cup shredded Cheddar cheese

• ½ cup diced red bell pepper/capsicum

• 2 tablespoons diced onion

• 2 tablespoons chopped cilantro/fresh coriander

• 1 Indian green chile, jalapeño pepper, or Thai chile, chopped

• 1 teaspoon grated ginger

• ½ teaspoon ground turmeric

• ¼ teaspoon salt

Method:

1. Preheat the oven to 350°F/175°C. Lightly grease a 24-cup mini-muffin pan with nonstick spray. (If using a regular muffin pan, increase the baking time by 5 minutes in Step 5.)

2. Combine the eggs, cottage cheese, and Cheddar cheese in a blender or food processor and blend until smooth. The mixture will be the consistency of heavy cream/double cream.

3. Add all the other ingredients to the blender and pulse a couple of times until evenly distributed (we don't want to blend the toppings smooth; just distribute them evenly throughout the mixture).

4. Pour the mixture into the prepared mini muffin pan, filling each muffin cup no more than two-thirds full.

5. Bake for 15 minutes

Longevity Coffee 

Ingredients: 

• 1 cup hot coffee

• 1 tablespoon raw cacao powder 

• 1 teaspoon raw maca powder

• ¼ teaspoon ground turmeric

• ¼ teaspoon ground cinnamon 

• ½ teaspoon vanilla extract 

• Natural sweetener of choice (raw coconut sugar, pure maple syrup)

• Splash of heavy cream or almond milk 

Method:

1. Combine all ingredients in a blender or mix well in a coffee mug. 

Beauty Boosting Smoothie 

Ingredients:

• 2 cups almond milk 

• 2 scoops vanilla collagen protein powder

• ½ avocado 

• 1 cup frozen blueberries 

• 1 banana 

• 3 tablespoons nut butter

• ½ cup frozen spinach 

Method:

1. Blend all ingredients and enjoy

Nora's Naturals Recipes

These smoothie recipes swap out the standard processed and packaged foods that are full of unnecessary sugar, without sacrificing taste. When we eat too much sugar, the body produces more and more insulin to move it out of the bloodstream. When there is too much insulin, it has nowhere to go because the cells can’t use it fast enough. This leads to insulin resistance, causing rapid weight gain, chronic disease and metabolic syndrome. By cutting out excess sugar in your daily diet, your body can better balance insulin levels and in turn, protect the brain.

The Energy Elixir  

Star Ingredient: Strawberries 

Why: These fruits are loaded with vitamin C, which helps lower inflammation and boost the immune system. Vitamin C helps to prevent free radicals from harming the body. When the immune system is suppressed from stress or over-activity, it creates an inflammatory environment in the body. Vitamin C helps to prevent that from happening. 

• 1 cup fresh or frozen strawberries 

• 1 cup almond or coconut milk

• 1 tablespoon flaxseed 

• 1 teaspoon honey

• ½ teaspoon vanilla extract 

• 3 ice cubes

The Performance Pickup 

Star Ingredient: Walnuts 

Why:  Walnuts are high in omega 3 fatty acids, which protect the brain and improve cognitive health. Their high levels of antioxidants, vitamins and minerals also improve mental alertness. The properties of walnuts also protect against inflammation, which can affect the brain. 

• 1 1/2 cups frozen blueberries

• 1/2 cup frozen raspberries

• 1/4 cup raw walnuts 

• 1 scoop plant based protein powder 

• 1 cup almond or coconut milk 

• 1 tablespoon hemp seeds 

• 2 teaspoon honey

Nora’s Naturals Website: https://norasnaturals.com/

Nora's Naturals Longevity Recipes

Food can be a powerful source for slowing down the aging process and bringing our energy up. Integrating anti-inflammatory ingredients into simple recipes speeds cellular turnover, clears out toxins and strengthens immunity. Here are a few simple energy snacks using powerful ingredients from around the world that can have a positive effect on longevity.

Matcha Energy Bites 

• 1 cup coconut shreds 

• ½ cup coconut oil 

• 1 cup oats 

• ½ cup honey 

• 1 tsp matcha powder 

• Mix all ingredients together, form balls, roll in excess coconut shreds

• Chill for 20 minutes 

Turmeric Energy Bites

• 1 cup oats 

• ½ cup chopped dates 

• ½ cup honey 

• 1 tsp cinnamon 

• 1 tsp nutmeg 

• 1 tsp turmeric powder 

• Mix all ingredients together, form balls

• Chill for 20 minutes 

Goji Berry Energy Bites 

• 1 cup peanut butter 

• ½ cup oats 

• ½ cup honey 

• ½ cup goji berries 

• Mix all ingredients together, form balls

• Chill for 20 minutes 

Anti-Inflammatory Recipes

Happy Friday everyone! I believe it is safe to say that I am in love with cooking! Cooking is not only a fun pass time but also a wonderful opportunity for me to experiment with all sorts of fun ideas that come to my mind. That is why it is such a treat for me every time I get to share with you all some recipes that I personally find both enjoyable and consciously sourced. Cooking my own meals is not only fun, but also ensures that I know I am fueling my body with the right sources of energy. This week’s recipes all have two things in common.

1. They are all soup related (perfect for our winter weather)

2. They are all anti-inflammatory!

Go ahead and give these recipes a try and experience for yourself how a recipe can be both tasteful and health-conscious at the same time.

Sweet Potato Turmeric Soup

Ingredients

• 2 tablespoons (30 ml) avocado oil or olive oil

• 1 small sweet onion, diced

• 1 tablespoon (10 g) finely chopped fresh ginger

• 2 cups (270 g) diced sweet potatoes

• 2 (14-ounce [399-g]) cans black beans, drained and rinsed

• 1 (14-ounce [399-g]) can diced tomatoes, with liquid

• 2 teaspoons (4 g) ground turmeric

• 1 teaspoon ground cumin

• 1 teaspoon sea salt, plus more to taste

• 3 cups (700 ml) vegetable broth

• 1 cup (240 ml) full-fat coconut milk

• Juice of 2 limes

• Optional: organic sour cream

Directions

1. Heat a large stockpot to medium heat. Coat the bottom with oil, then toss in the onion, ginger, and sweet potatoes. Cook for 4 to 5 minutes, or until fragrant.

2. Add the black beans, tomatoes with liquid, turmeric, cumin, and salt. Stir until the ingredients are combined, then add your vegetable broth.

3. Bring the soup to a slight boil; reduce the heat to a simmer. Let simmer for 10 to 12 minutes. Pour in the coconut milk and stir so that it melts in the soup. Add the juice of the limes to the pot.

4. Add sour cream on top when serving (if desired).

Chickpea Spice Bowl

Ingredients

• 1 tablespoon avocado oil

• 1 15-ounce can rinsed and drained chickpeas

• ½ teaspoon ground turmeric

• ¼ teaspoon plus a pinch of paprika

• ¼ teaspoon ground ginger

• ¼ teaspoon sea salt

• Pinch of fresh ground pepper

• 1 red bell pepper, chopped into 1-inch pieces

• 2 cups frozen cauliflower rice

• 1 5-ounce container of plain coconut or Greek yogurt

• 3 scallions, chopped

Directions

1. Chop scallions and bell pepper. Drain chickpeas.

2. Heat a nonstick skillet over medium heat with avocado oil. Add chickpeas, turmeric, ¼ teaspoon paprika, ginger, salt, and pepper. Cook for 2 minutes, stirring occasionally, then add bell pepper and cauliflower rice. Cook for 3 more minutes, stirring occasionally.

3. Spoon into two bowls. Top with dollop of yogurt, sprinkle of paprika, and fresh scallions.

Coconut Ginger Soup

Ingredients

• 1 quart bone or vegetable broth

• 1¾ cups full-fat coconut milk

• A piece of fresh ginger, peeled and finely sliced

• ½ teaspoon ground turmeric

• Juice 1 lemon

• ¼ teaspoon red chili flakes

• A small handful of cilantro, roughly chopped

• 2 teaspoons coconut oil

• Sea salt and freshly ground black pepper

Directions

1. Place all the ingredients, except for the cilantro and coconut oil, into a medium saucepan, and bring to a gentle simmer.

2. Simmer for 5 to 10 minutes, remove from the heat, and allow to cool for a few minutes.

3. Season with sea salt and plenty of black pepper, sprinkle over the cilantro, and spoon in the coconut oil. Taste and add more lemon juice if you