The Mindful Meal

Mindfulness can be practiced in a variety of ways when it comes to nourishing your body and maximizing your health. The Mindful Meal starts when you plan what you’re going to eat and what you’ll buy at the grocery store. Choosing foods high in powerful nutrients can boost your energy and mood, keep you satisfied, and prevent or fight illness. Once you’re seated at your meal, mindful eating will help you get the most out of your eating experience. You can eat mindfully by slowing your eating pace and savoring each bite.

Mindful Meal for Curbing Munchies

Have you ever eaten a meal only to find out that you’re hungry again in an hour?  Two of the most common reasons this occurs is because the meal is low in fiber or doesn’t have enough protein.  Fiber helps to fill you up and keep you satiated for longer periods of time.  Choose whole grain products (breads, cereal, crackers, tortillas, etc.) that have at least 3 to 4 grams of fiber per serving.  Protein helps to slow digestion and the absorption of glucose (carbohydrate) into the blood stream which also provides longer lasting satisfaction. Be sure to kick up your meal with lean proteins like chicken, fish, and beans.

Mindful Meal for a Mood Makeover

Be sure to eat adequate carbohydrates throughout the day.  Eating meals with very little carbs may contribute to depressed mood, irritability, and carb cravings.  At each meal choose whole grains, fruit, and/or milk to give yourself a boost.  These carbs help to promote a healthy level of the feel-good hormone called serotonin.  Moderation of carbs is important, so stay tuned for future tips on portion strategies!

Mindful Meal for Disease Prevention

Pack your meals full of antioxidants to fight against heart disease and various cancers!  Antioxidants are disease fighting compounds that act like “rust cleaners” in our bodies.  Choose deep, bright colored fruits and veggies for maximum fighting power.  Aim for a minimum of 2-3 servings of fruits per day and 3-5 servings of veggies per day.  Fit them in any way you can!  Get some new and exciting produce when you go to the grocery store next time – like radishes, sprouts, sweet bell peppers, mangoes, berries, and red pears.  Don’t forget to flavor up your meals by using plenty of herbs and spices as they also contain high levels of antioxidants.  Try cinnamon, ginger, cocoa powder, and garlic!

Take time to make thoughtful meals and enjoy them!