Cultivating Mindful Eating Habits

Nourishing Your Body and Soul

Are you mindful of your eating habits as you age?

In today's fast-paced world, the act of eating has often become a rushed, mindless routine, squeezed between meetings, deadlines, and endless to-do lists. The concept of mindful eating invites us to slow down, savor each bite, and reconnect with the experience of nourishing our bodies and souls.

Mindful eating is not a diet; it's a practice—a way of approaching food with awareness, attention, and gratitude. It's about engaging all the senses, being present in the moment, and fostering a deeper relationship with food.

My published cookbook, Healthy Food Healthy Brain, is your definitive guide to doing more to ensure you stay healthy by eating the right foods and making sure you feed your brain the very best, every day, every meal.

For a complimentary copy of my book, tap this link and get started! ? www.brainhealthyrecipes.com .

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Here's how to cultivate mindful eating habits in your daily life:

1. Slow Down and Savor:

In our hurried lives, we often inhale our meals without truly tasting or enjoying them. Slow down the pace; take smaller bites, chew slowly, and savor the flavors. Engage with the textures, aromas, and colors of your food. This deliberate approach allows for a more profound appreciation of what you're eating.

2. Be Present:

Before diving into your meal, take a moment to appreciate the journey of the food—its origins, the hands that cultivated it, and the nourishment it provides. Sit down at a table, free from distractions like phones or screens. Focus on the act of eating, the sensations in your body, and the company if you're sharing the meal.

3. Listen to Your Body:

Tune in to your body's hunger and fullness cues. Notice when you're hungry and when you're satisfied, rather than eating on autopilot or due to external cues like stress or boredom. This awareness helps build a healthier relationship with food, allowing you to respond to your body's needs more effectively.

4. Respect Portions:

Mindful eating isn't about restriction but about honoring your body's needs. Pay attention to portion sizes and serve yourself accordingly. Eating mindfully involves being conscious of how much you consume while honoring your hunger and satiety signals.

5. Practice Gratitude:

Express gratitude for the nourishment your meal provides, acknowledging the effort that went into producing the food. Reflect on the interconnectedness of food, nature, and the people involved in bringing it to your plate.

6. Embrace Non-Judgment:

Let go of any guilt or judgment associated with eating. Mindful eating encourages self-compassion and self-kindness. If you find yourself eating something indulgent, savor it without negative self-talk. Allow yourself to enjoy the experience fully.

7. Mindful Eating Beyond the Plate:

Extend mindfulness beyond eating itself. Consider the impact of your food choices on your body, the environment, and communities. Choosing foods that align with your values can enhance the mindful eating experience.

By incorporating these mindful eating practices into your daily routine, you can transform the way you relate to food. Over time, these habits can lead to a more balanced, nourishing, and enjoyable relationship with eating, promoting both physical health and emotional well-being.

Mindful eating isn't a quick fix; it's a lifelong journey—a continual practice that evolves with you. With patience and commitment, it can become a transformative way to honor your body, cultivate gratitude, and find joy in the simple act of eating.

Below is one of my amazing recipes from my cookbook! Please feel free to let me know if you enjoy it.

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Overnight Oats

If you are in a hurry in the morning and don’t have time to make breakfast, overnight oats are the perfect option. They provide plenty of fiber, protein, vitamins, minerals, and healthy fats.Look for one-pint mason jars with lids to make it easy to make this delicious recipe the night before and it will be good for up to five days in the refrigerator.

Ingredients

• ? cup oats
• ? cup of quinoa
• 1 tablespoon of chia seeds or ground flaxseeds
• 1 tablespoon almond butter
• ? cup milk of choice for a very thick consistency, or up to ? cup milk for a lighter consistency (use unsweetened vanilla almond,soy or oat milk)
• ? cup blueberries or raspberries, or sliced fresh strawberries
• ? teaspoon ground cinnamon

Directions:

1. In a one-pint mason jar add oats and your desired ingredients.
2. Add a splash of milk and mix the nut butter into the oats.
3. Then add the rest of the milk and stir to combine.
4. Place the lid on the jar and refrigerate overnight, or up to 5 days.
5. When you’re ready, shake and top with fruit of your choice and serve, enjoy chilled.

327 calories

23 grams protein

36 grams carbohydrates

11 grams fat

As I bring you essential information each month about the connection between eating healthy and long term overall active aging, it is important to keep in mind that the number one way to potentially prevent dementia and cognitive decline is to FIRST TREAT YOUR HEARING LOSS!

Please remember this month and every month to treat your hearing loss and tinnitus and feed your brain for optimal performance.

And, again, don’t forget your complimentary free copy of my book! www.brainhealthyrecipes.com

To learn more about aging gracefully, treating hearing loss, and maintaining a healthy brain, please visit – www.excellenceinaudiology.org .