Mindful eating is a simple yet very powerful tool to help cultivate presence while you eat. It encompasses not only the body’s hunger cues, but also our attention and memory before, during, and after our eating experience. When we eat mindfully, we take the time to immerse ourselves in the full sensorial experience of eating. We give our bodies the time to experience the food, to feel satiated and satisfied.

Mindful eating encourages us to be present, savouring the food, noticing the colours, flavours, smells, and textures of the food. Paying more attention to what, when, and how we eat allows us to better tune in to the body’s true physiological hunger cues and make choices that truly resonate with our body.

The practice of Mindful eating is a simple concept but can be daunting for new and seasoned practitioners alike. It is important to start gradually and to always observe a beginner’s mindset. Ideally, you should start with implementing one or two practices then incorporate more as you familiarize yourself with Mindful eating.

Here are 6 Mindful eating tips for the holiday season:

1. Give yourself permission

Set the intention to enjoy the food you eat, whether it be a healthy or unhealthy option. As we all know, when you forbid foods, you often crave them even more. When you do eat those forbidden foods you end up feeling guilty which can lead to unhealthy food behaviours such as overeating and obsessive food thoughts.

Permission does not necessarily mean you have to eat everything that is offered, but it does give you back your personal power which in turn will result in less overindulging. The best way to put this into practice is to start with a small serving of the foods that you usually avoid. Eat calmly, enjoying every bite but don’t get a second serving. You will most likely feel very empowered.

2. Be present

Being fully present can be a challenge especially when you are eating in a room full of distractions such as engaging conversations around the table, listening to music or playing games. If only for the first few bites of your meal, try to sit down, turn off your phone, and avoid conversations or other distractions. Setting the intention to reduce distractions while eating gives you the opportunity to really tune into your body.

3. Observe physical and emotional hunger cues

Tuning into your body’s hunger signals makes it easier for you to choose foods that are healthy and nourishing. You may even notice that even if you choose unhealthy options, you will choose smaller portions or tend to overindulge less. Observe when your innate hunger begins to subside then refrain from eating more. You should full content and comfortable, instead of feeling bloated and excessively full.

4. Slow down When conversations are in full flow at the dining table, it can be very easy to become completely distracted while eating. With this in mind, try slowing down so you can fully appreciate the flavour of the food you are eating. After every bite put down your knife and fork and finish your mouthful. Engage in some conversation or make the intention to chew your food fully before taking another bite.

5. Eat with all 5 senses

Eating is a deeply rooted sensory experience but more than often not we eat so fast that we rarely engage all of our senses. Bringing awareness to each of our 5 senses during eating improves the entire experience. Before you take a bite, notice the subtleties of the food; the colour, size, and texture. Hold the food in your hand, bring it to your nose and smell the aroma, place the food in your mouth and wait to start chewing it. Once you have brought awareness to all your senses, you can slowly start to chew your food.

6. Observe self-compassion

The fact of the matter is you cannot eat mindfully 100% of the time, but you can make small changes to your routine and mealtimes that make you feel empowered and more present. One of the most challenging aspects of any new routine is the pressure that we impose on ourselves when we feel like we’ve fallen off track or ‘failed.’ Remember to observe a beginner’s mindset. If you don’t succeed, try again, and do so with self-compassion and kindness. Even the simplest intention or smallest success has the potential to kickstart a fresh mindset and healthier eating habits.

Inspired to dive deeper into Mindful eating?

Take my FREE 5-day Mindful Eating Challenge!

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Like a monkey, our minds work in the same way, hence the expression “Monkey mind.” Zen Buddhists use this term to describe the mind chatter, the constant state of distraction, and feelings of being unsettled or restless.

Consider that we humans have thousands of separate thoughts each day. If you could imagine that each thought is like a branch, and the attention of your conscious mind is like a monkey, swinging from thought-branch to thought-branch.

All. Day. Long.

Perhaps, the image of the monkey jumping from tree to tree sounds like fun, but our minds are complex and for the most part our thoughts often reflect our fears, anxieties, regrets from the past, concerns for the future, and the pressures of every day life.

We live in a world of excessive stimuli. It is in our very nature to give our attention to numerous things at once. We are constantly on the go, rushing from one appointment to the next, and we so easily forget how important it is to slow down and pause. We constantly focus on what we did and what we are going to do, as opposed to what we are doing in the NOW. This is when the Monkey Mind can take over. It feeds on the mind chatter and instigates the stories that we create in our minds, leaving us feeling anxious, stressed, and overwhelmed.

We all have a Monkey Mind, and it is nothing to be ashamed of. We cannot simply fight the Monkey nor make it go away completely, but we can learn to observe it, understand it, tame it and live in harmony with it. What we need to do is create space and time to PAUSE.

Let’s try it! Take a deep inhale and exhale and say the word P-A-U-S-E out loud. Feel the vibration of the letter sounds in the back of your throat. (Calming, isn’t it?). There you go! You just settled your mind and practised 5 seconds of Mindfulness.

Just how we have the ability to jump from thought to thought, we also have the ability to slow down and focus. Mindfulness practises can inspire and encourage us to take mental breaks during the day. Finding the time to P-A-U-S-E is easy when you can do it on the spur of the moment, while you do any random act during the day. You do not need to meditate for hours, nor force yourself to sit still in an uncomfortable position for an excessive period of time. You’re not pushing away thoughts, you are actually embracing what comes up. It’s simple. You’re focusing your mind and using your senses to bring awareness to whatever it is that you are doing, seeing, feeling, listening to, and smelling in any given moment, whether that be watching the sunset, smelling hand soap, listening to birds chirping, chopping vegetables, etc.

The mind is like a muscle. It needs to be trained to slow down and ‘un-think.’ We can motivate that muscle by setting the intention to practise Mindfulness during our day. Perhaps, we begin with one Mindful moment then create space for more of these moments as we become more observant and conscious of the importance of pausing embracing the now. A Mindfulness moment can happen even only 30 seconds to a minute!

Want to learn how you can integrate these short, meaningful moments into your day? Download my free Daily Mindfulness Checklist and Check-In template.

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For so many of us, winter has been far too long and cold this year – even for us here in Sardinia. Case in point, we experienced the first major snowfall on the island in over 30 years! Lucky for us the snow lasted only for a day here, and although the weather is unseasonably cool for the island, temperatures are rising and the sun is shining. Spring is on its way!

Farmers’ markets are on the verge of the new season, and soon we’ll be savouring all kinds of fresh fruits and vegetables. Considering mother nature is still somewhat confused about temperatures, it still feels a little bit early to be preparing fresher, lighter dishes. This healthy salad is the perfect transition recipe from winter to spring. It’s loaded with versatile chickpeas (a vegan’s stick-to-your-ribs staple for winter), fresh crunchy rocket and has the perfect blend of nuttiness and bitter, fresh-tasting greens. The crumbled feta, dill, tangy olives, and easy to prepare lemon vinaigrette are reminiscent of traditional Greek flavours. If you’re not a fan of chickpeas or arugula they can be substituted with lentils or your favourite legume and kale or other bitter leafy greens. This chickpea salad is great for a quick lunch, a pack n’ go picnic staple, and a simple and unique salad to serve to guests at a dinner party.

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We recently visited the stretch of northwest coastline, running from the Li Junchi beach in Badesi to Castelsardo. A few hours of driving in complete silence is the perfect antidote to a busy and stressful week. Greenery, serenity, cork trees, cows…lots of cows!

We stopped for photo ops in some of the small towns along the drive. Something so simple as a white granite place of worship nestled off the beaten path brought me such serenity and inner silence – and inspired a yoga pose or two!

Kilometres and kilometres of windy roads lined with bright yellow flowers (weeds never looked so beautiful!) was the perfect contrast to the bright blue sky. So many bright colours – and a reminder that spring is on its way.

We arrived in Castelsardo, a traditional medieval town that dominates the Golfo dell’Asinara, shortly before (a late) lunch. We took a brisk walk through the picturesque medieval old part of town, with its narrow streets and charming squares as far as the Castello dei Doria, the only fully intact castle in Sardinia and from which you can enjoy a breathtaking view towards Asinara.

After a mouth-watering seafood-inspired lunch, we headed to Badesi, stopping to admire the Roccia dell’Elefante (Elephant Rock), a large boulder of trachyte stone standing beside State Road 134, just outside Castelsardo. The origin of the rock is quite interesting: part of the rocky complex of Monte Casteddazzu broke off and rolled down the valley along the road. After years of erosion, the rock assumed the appearance of an elephant, with its trunk turned towards the road.

Our next, and last stop was Badesi, a small town along the coastline that welcomes thousands and thousands of tourists during the summer. We arrived just as the sun was setting along the horizon shining down on the calm sea along Li Junchi Beach.

We saw all of this in only one day, yet it felt like we were there for much longer. Time seemed to stand still, which often happens when immersed in the stunning nature of this island. Coincidentally, our cultural day trip was finished off with the perfect view of some nuraghe – just one of the thousands of neolithic stone formations that line the inlands and coastline all over Sardinia.

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Early last week Sardinia saw its first major snowfall in over 30 years. It was a winter wonderland in Northern Sardinia – or shall I say it was snowmaggedon! People scrambled to the supermarkets to stock up on food and water, schools closed for the day, and the general consensus was to stay indoors. To say this was the snowfall of the century is an understatement. For most Sardinians – many of whom have never seen snow, this was a major event. For a born and raised Canadian like myself, this snowfall was far from the Canadian winters I’m used to, but still quite a surprise considering the anomaly of this event.

Albeit I’m no stranger to snow, there was something peculiar about waking up and stepping outside to see snow – in Sardinia. I’ve never been a fan of neither the cold nor the snow, but to my surprise that early morning crisp, cold air made me nostalgic. It reminded me of home. The home I miss every single day. Mother Nature gave me a gift, a small but significant reminder of home, a day to reminisce about winters in Canada, and a chance for the kids to enjoy the snow they left behind.

The snow fell and within a day the snow melted. But the memories were made – snow in Sardinia, after 30 years, the exact year we decided to move here. Perhaps it was a coincidence, or perhaps it was Mother Nature’s way of sending us a little reminder of home.

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Living on a Mediterranean island means I am no stranger to calamari, let alone every other sea creature that resides in the ocean. I’ve had my fare share of calamari, in fact, I have eaten if for days at a time. It goes without saying that I love calamari! What is usually a fancy ingredient on Italian or Greek restaurant menus,  is actually quite attainable and easily prepared for the average at-home chef. If the sight or the idea of gutting a calamari scares you, but you love the flavour, simply ask your local fishmonger to clean it up and do the dirty work for you!

Quick and risotto really don’t go hand in hand when it comes to preparing an authentic dish. Opting for some quick tricks can help you spare some time in the kitchen, yet still ensure the final dish is just as flavourful and as the original. The easiest trick in the book? Using pre-cooked arborio rice. The second easiest trick? Prepare the calamari in a pan and create a flavourful, soupy broth that will get soaked up by all the rice once combined.

This easy, quick risotto may have few ingredients in it, but if you choose them wisely – fresh and local, the overall flavour is a palate-pleaser – sweet, tender calamari cooked in a light broth of sweet onion, tangy capers, tart cherry tomatoes, and bitter olives, and combined with starchy Italian rice that adds texture and creaminess. This recipe is a winner, and one your entire family will enjoy!

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My mission to get my kids to eat more veggies has taken a turn, for the better. My kids have decided, since literally the first few days of January, that they would eat more veggies. No bribes. No hiding the veggies in their meals or smoothies. Just me, simply stating that I had had enough (throwing in that if they wanted to grow up strong and healthy they needed to eat more veggies). Perhaps, there was a just little pressure put on them on my part. Regardless, whatever I said, whatever I did, they agreed – and just in time for the New Year. A New Year’s Resolution, perhaps?

Lately their veggie of choice has been zucchini; tempura zucchini, zucchini sautéed with tomato sauce, cheesy baked zucchini crisps, zucchini with pasta, zucchini and eggs, and their favourite; zucchini pesto – which happened to be my inspiration for this recipe. Zucchini and pesto are one of my favourite flavour combinations, and this cold weather has me cooking up a ton of soups and stews, so way not combine the two in a healthy, rich and creamy (but not cream-based) soup? Wait, a creamy vegan soup? My secret ingredient? Potatoes! They add a ton of richness to any soup, but when you puree them they another depth of richness and creaminess. To add even more flavour (if you are not vegan), you can add in a big piece of Parmesan rind to the pot. Either way, you are going to love this healthy, green soup! The pesto is the quintessential ingredient in this recipe so I suggest you do not skimp on quality. Homemade basil pesto is best to ensure optimal flavour and freshness, but if you purchase jarred pesto just be sure to get top quality. The pesto can really make or break this recipe!

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Time for a resolution check in. How are yours going? Personally, I’ve never really been much of a resolution maker. In fact, I think they’re over-rated. Resolutions always seem to come with a price – that feeling of failure or defeat for not having accomplished our goals from the year gone by. I prefer viewing January as the perfect time to recharge my system and give my digestive system a do-over. A sort of return to the cleaner eating habits and regular workout schedule that always seems to take a back seat to the consumption of all those sweets, desserts, and alcohol over the holidays.

The cabbage is the star of the recipe, a blank canvas for all the other delicious flavours in this soup that make it so rich and flavourful. As opposed to throwing everything into the pot at once, I prefer cooking the ingredients a few at a time, coaxing out all the natural sugars and seasoning step by step. This soup does not have any grains or noodles and only a small amount of heart-healthy fats from the olive oil. The rest of the soup is loaded with vegetables and spices, like celery, carrots, turmeric, and ginger, that help nourish  and cleanse the body.

This comforting, vegan soup is my homage to the infamous cabbage soup diet craze from the 90’s, but with so much more depth and flavour. And let me clarify, you do not have substitute it for every meal for days on end. Instead, you can make a huge batch and enjoy it through the week, or store some in the freezer and save for a later date – when perhaps you’ve overdone it at the dinner table again!

If you try this recipe (and love it!) be sure to snap a pic and tag me on Instagram with #bitesforfoodies so I can see your creation!

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By now most of us have probably heard that drinking warm water with lemon juice first thing in the morning works wonders for our bodies. Lemons help stimulate digestive function, cleanse the liver, and eliminate toxins from the body. In addition, the vitamin C found in lemons acts as a natural antioxidant and helps detox the body and burn fat. The beauty of lemons is that they’re incredibly versatile in recipes, which makes it easy to add them to just about any meal, from homemade salad dressings to smoothies, curries, baked goods, and more. Try this Salmon Quinoa Salad with Lemon Caper Vinaigrette. 

Avocados

Dark Leafy Greens

Green veggies such as kale, Swiss chard, cabbage, and dandelion leaves are the essential building blocks of any healthy diet. They contain chlorophyll which rids the body of environmental toxins, heavy metals, herbicides, and pesticides, and not to mention makes your skin glow! There are so many ways to get leafy greens into your diet — eat them raw, add to soups, juices or smoothies, or sauté them with a touch of olive oil. Try these Kale & Black Beans Stewed in Tomato Sauce. 

Ginger

Fennel

This celery-like winter vegetable has a delicious anise-like flavour and is high in fiber, vitamin C and Potassium. It is a potent blood cleanser and helps purify and detox the liver. Adding fennel to your diet can help balance the pH level within your body, especially within your stomach, and can reduce reflux after meals. Fennel has a delicious anise-like flavour and be eaten raw in salads, sautéed until caramelized, or added to detox teas.

Turmeric

Turmeric has been used for centuries in Ayurvedic and traditional Chinese medicine to treat a number of conditions. Curcumin, its main active ingredient has powerful anti-inflammatory, antibacterial, antifungal, and antimicrobial effects. It is known to help fight chronic inflammation, stimulates blood flow and detoxifies the blood, relieves gas, works wonders for the skin, and its phytonutrients contribute to elevating mood –  just to name a few. Add turmeric to stir fry recipes and rice bowls, vegetables, soups and stews, granola, and even smoothies. Try this Golden Milk Turmeric Smoothie.

Grapefruit 

Grapefruit is high in vitamin C and the nutrients found in grapefruits increase  the natural cleansing processes of the liver by boosting the production of liver detoxifying enzymes. They are packed with a variety of nutrients and vitamins, including potassium and lycopene and contain certain phytonutrients that are said to inhibit tumor formation. Add grapefruit to spritzers, roast, add to salad, or enjoy on its own with some mint and a drizzle of honey.

Beets

Beets have a wide range of health benefits because of their nutritional content, including vitamins, minerals, and organic compounds like carotenoids, dietary fiber, vitamin C, magnesium, and iron. They help reduce cholesterol and they help stimulate liver the functions of the liver and keep it healthy. Beets can be added as an ingredient in soups or salads, baked goods, and act as a natural food colouring.

Artichokes

Artichokes are low in saturated fat and cholesterol and a rich source of  vitamins and minerals. They contain antioxidants that are shown to improve liver function by reducing the presence of toxins and facilitating their elimination from the liver and the body. They are also high in fiber which we knows helps stimulates healthy digestion. Add artichokes to soups and stews, risottos, roast until caramelized, use in dips and spreads, or eat raw sliced thinly with a drizzle of olive oil and lemon.

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Turmeric has been used for centuries in Ayurvedic and traditional Chinese medicine to treat a number of conditions. This vibrant yellow herb has made its way into mainstream North American cuisine and has become one of the most regarded spices on the market, It’s been hailed for its ability to prevent anything from the common cold to cancer.

Curcumin, its main active ingredient has powerful anti-inflammatory, antibacterial, antifungal, and antimicrobial effects. It is known to help fight chronic inflammation, stimulates blood flow and detoxifies the blood, relieves gas, works wonders for the skin, and its phytonutrients contribute to elevating mood –  just to name a few. Turmeric can be found in the spice aisle of any supermarket however, to ensure optimal quality always buy high qualtiy, organic turmeric or fresh turmeric root from the produce section of your local grocer.

Here are 10 ways to use turmeric daily:

1. Use it as a natural tooth whitener
2. Get youthful glowing skin with a tumeric face mask
3. Add it to a green protein smoothie
4. Make a soothing, anti-inflammatory tea
5. Add it to rice bowls
6. Toss it with roasted vegetables
7. Add it in soups and stews
8. Make a vibrant marinade
9. Use it in any baked goods
10. Add a pinch to brighten salad dressing
11. Buy the root whole and juice it with your greens
12. Make golden milk or a golden milk smoothie

How do you incorporate turmeric into your daily diet? Do you have any turmeric-inspired beauty secrets?

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