NOWvember – Mindful Eating
written by – Sally Powish-Campbell
And poof, a month of pumpkin spice lattes is behind us and it’s NOVEMBER! We the #wildtribe are dubbing November “NOWvember”… because who doesn’t love a good play on words?!
So what’s this theme all about? Bringing you into the present over the course of a month leading into the month of December that’s full of presents and consumption. The energy of which can be so strong as to turn capsule wardrobe and small house dwellers to shopping sprees and McMansion house hunting. We will share practical mindful living rituals you can integrate into your life from the plate to the mat and everywhere in between!
As a psychologist specializing in nutrition psychology and mindful eating, I love supporting clients — age 2 to 92— in playing with their food as a means of bringing more mindful awareness into daily life.
Mindful eating is using all your senses in choosing to eat food that is both satisfying to you and nourishing to your body.
interacting with your food in a joyful way—eating salad with your hands, licking your fingers, or stopping to smell the herbs—makes the food, and the process of creating it, better.
7 Ways to Play With Your Food
- Select ingredients that engage your senses, from bold colors, to interesting textures, or contrasting tastes.
- Interact with your food in a joyful way while preparing your food. Start with a Buddha like half smile and take it away from there!
- Make things you often opt to buy premade, such as chocolate! Speaking of, read on for a 3 ingredient chocolate recipe that will have you (mindfully) drooling!
- Plate a work of art. I often switch up my canvas — getting second hand one-off plates from thrift stores, or artful/seasonal plates from William Sonoma. Instead of simple eating an apple or banana whole, I slice and meticulously display on the plate. Then I hit the pantry and pick seeds, nuts, berries, nut butter of all colors and textures to decorate my canvas. By making food beautiful, we wan feast with our eyes to bring us into the present moment for the eating experience.
- Eat with your hands for a more playful (and sensual) experience! From eating salad or pancakes with your hands, to licking your fingers throughout your meal.
- Take kids’ lead! Children are naturally mindful eaters — using their senses as investigative tools they poke, prod, snif, squish, smash, and listen to their food!
- Don’t follow a food dogma! Let go of all the food rules media, fellow gym goers, friends, or family share. Balance eating for nourishment with eating for enjoyment by mixing up what you pick up at the market or buy off the menu at foodie hot spots like Wild & Raw. It’s great to mix up what you cook and how you prepare it (raw, grilled, pickled, roasted, etc) in order to throw some playfulness onto your plate or into your Tupperware!
Learn more about the practices of mindful eating with me on December 1! Tickets are now on sale for “MERRY MOOD+FOOD :: Holiday Tastes + Mindfulness Practices to Support Your Mood (register: https://merrymoodandfood.eventbrite.ca). You can also connect with me anytime! Instagram @wholistichealthyyc // Website www.wholistichealthyyc.com // or email firstname.lastname@example.org
____________(below is a recipe to feature in the newsletter! Including the link to a blog post that gives the recipe and a chocolate meditation)
3 Ingredient Chocolate
- 1 cup coconut oil
- 1/2 cup honey
- 2 cups cocoa powder
- In a small pot over low heat, melt the coconut oil.
- Add honey & whisk until dissolved.
- Whisk in cocoa powder.
- Continue to whisk until you see the chocolate become “glossy”. Remove from heat.
- On a counter or a baking sheet covered with wax paper, put teaspoon size dollops of chocolate. Chill until set. Keep refrigerated.
- You can also spread the warm chocolate on a baking sheet covered with wax paper. Chill until set. Break the bark into pieces. Keep refrigerated.
Mix it up ::
You can get really creative with this recipe!
Add essential oils // peppermint, vanilla, orange, lemongrass, bergamot, ginger, cardamom… The Light Cellar carries great, local oils you can add to your chocolates.
Top it off // chopped candied ginger, dehydrated orange slices, citrus zest, cacao nibs, dried blueberries, dried cranberries, coconut, sea salt, matcha powder, dehydrated banana, pistachios, puffed quinoa, walnut pieces.
Stir it up // stir in peanut or almond butter into the warm mix.
- A nourished mind + body, with an array of foods you’ll sample & get a chance to co-create.
- Eating habits & foods that can boost your mood when a stressful situation strikes.
- Awareness of how to attend to your eating habits at family holiday feasts & holiday parties.
- The skills & tools to help you feel more calm, grateful, present & joyous throughout the holiday season.