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:
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.)
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.
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).
Pour the mixture into the prepared mini muffin pan, filling each muffin cup no more than two-thirds full.
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:
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:
Blend all ingredients and enjoy