Strategies for Mindful Eating
Remove Distractions: Turn off the TV, put away your phone, and ensure you're eating in a calm environment. This allows you to direct your full attention to your meal.
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Engage All Your Senses: Before you begin eating, take a moment to appreciate the appearance and aroma of your food. As you eat, pay attention to the texture, temperature, and taste of each bite.
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Chew Thoroughly: Take the time to chew your food slowly and thoroughly, which aids in digestion and allows you to truly taste what you’re eating.
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Check-in With Your Hunger Cues: Before starting and during your meal, ask yourself how hungry you are. This can help you decide how much to eat and recognize when you’re satisfied, not just full.
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Practice Gratitude: Before you eat, take a moment to express gratitude for your meal. This can be a simple acknowledgment of the effort it took to prepare the meal or gratitude for the nourishment it provides.
Mindful eating is not about strict rules or deprivation but about fostering a deeper understanding and appreciation for the act of eating. It encourages a harmonious relationship with food, where meals become an opportunity for nourishment, pleasure, and reflection. By integrating mindful eating practices into your daily routine, you can enhance your overall well-being and enjoy a more balanced, fulfilling dietary journey.
Day 18 Recipes and Instructions
Fast Breaker: Cheddar Cheese and Turkey Bacon Bites
Ingredients:
2 slices turkey bacon, cooked and chopped
1 oz cheddar cheese, cut into small cubes
Toothpicks for serving
Instructions:
Cook the turkey bacon until crispy, then chop into bite-sized pieces.
Skewer one piece of turkey bacon and one cube of cheddar cheese onto a toothpick.
Repeat with the remaining bacon and cheese.
Serve immediately.
Macros: Approximately 200 calories, 15g protein, 15g fat, 1g carbohydrates.
Meal 1: Cobb Salad with Grilled Shrimp
Ingredients:
4 oz shrimp, peeled and deveined
2 cups mixed salad greens
1/4 cup cherry tomatoes, halved
1/4 avocado, diced
1 hard-boiled egg, sliced
1 tablespoon blue cheese, crumbled
1 tablespoon olive oil (for dressing)
1 teaspoon balsamic vinegar
Salt and pepper to taste
Instructions:
Season the shrimp with salt and pepper and grill until opaque and cooked through, about 2-3 minutes per side.
Arrange the mixed salad greens on a plate.
Top with the grilled shrimp, cherry tomatoes, avocado, hard-boiled egg, and blue cheese.
Whisk together the olive oil and balsamic vinegar, then drizzle over the salad.
Serve immediately.
Macros: Approximately 400 calories, 30g protein, 25g fat, 10g carbohydrates.
Meal 2: Baked Chicken with Creamy Spinach
Ingredients:
6 oz chicken breast
1 cup spinach
1/4 cup heavy cream
1 clove garlic, minced
1 tablespoon Parmesan cheese, grated
Salt and pepper to taste
1 tablespoon olive oil
Instructions:
Preheat the oven to 375°F (190°C).
Season the chicken breast with salt and pepper.
In a skillet, heat the olive oil over medium heat. Add the garlic and sauté until fragrant.
Add the spinach and cook until wilted.
Stir in the heavy cream and Parmesan cheese, and cook until the sauce thickens slightly.
Place the chicken breast in a baking dish, and top with the creamy spinach mixture.
Bake for 20-25 minutes, or until the chicken is cooked through.
Serve immediately.
Macros: Approximately 450 calories, 40g protein, 30g fat, 5g carbohydrates.