Tips for Mindful Eating / Habits for Life

Breathe – A great way to center the mind and connect to the flow of energy. Allow yourself to let go of pressing, out-of-the-moment thought and tune-IN to the present with both mind and body. Make a connection to your body through the breath. Listen and feel the motion of each inhale and each exhale as you breathe. Did you know? It is the #1 way to detoxify the body!!

Photo: Joost Nelissen

Drink up – fluids are what the body is made up of (60-70% actually) so it make sense that if you don’t flush it your body will hold on to toxins. Flush it out (literally) by taking in ½ your weight in ounces of water each day. Add more if you are exercising heavily.

TIP: Drink fluids ½ hour or more before your meal. Then do not drink with your meal. Liquids can dilute digestive juices making your stomach work harder during digestion.

Eat a salad everyday. Photo: Identity Photogr@phy on Flickr


Eat a salad every day! No kidding! The internet is chock full of tasty recipes that are sure to please any palette. Experiment with different vegetables and dressings to create dynamite, power packed, mouth-watering, nutritious culinary experience for your body. Greens are very high in calcium, magnesium, iron, potassium, phosphorous and zinc; are a powerhouse for vitamins A, C, E, and K; and aid in purifying blood, strengthening the immune system, improving liver, gall bladder and kidney function, fighting depression, clearing congestion, improving circulation and keeping your skin clear and blemish free.

Steer clear of sugar – I know you’ve heard it before, but why? Sugar can sabotage any healthy diet. Devoid of nutritious value it becomes an empty calorie. So it may satisfy a sweet tooth or appetite in the short run, but will turn on you in the end, making you hungrier than before. When the body doesn’t get the nutrients it needs it sends a signal to the brain that it is hungry. Fuel your body with the nutrients it needs and it will be sending out fewer “I’m hungry” signals. Your taste buds will be more astute when not mingling with sugar. Vegetables will taste sweeter.

Savor each bite – Chewing your food completely before the next bite is taken helps digestion. Your food is smaller going down and will assimilate faster into the blood stream. Slowing down gives the digestive juices a chance to build up and start to work while you eat. This is gentler on the stomach.

Give thanks for the bounteous harvest. This is a given – bless your food that it will heal and keep us well each and every day so that we can be our best self and in turn bless those around us.

Sit. Stay… – probably one of the hardest tricks to teach a dog, even harder to teach a Mom. Take time to sit and enjoy the meal. Stay put and allow others to serve you. Take turns with family members getting up for a forgotten spoon or dish.

Eat your veggies first! – Fill up on the greens then the meats and pastas. It makes sense that the most nutrient dense foods would be the first your body craves. If it doesn’t crave veggies then some training is likely needed. Try it for 3 weeks and see what happens.

Set a clear intention for healthy living for example (from Amanda Moxley @

  • I intend to prepare and enjoy delicious and nutritious food.
  • I intend to ride my bike three days this week.
  • I intend to walk my dog everyday for at least 20 minutes.
  • I intend to get off of the sugar/ caffeine rollercoaster.
  • I intend to let go of eating sugar every day.
  • My highest and utmost intention is to have my ideal body.
  • I intend to feel confident, radiant, strong and thin in my body.

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