cottage cheese - photo

10 Delicious Ways to Cook with Cottage Cheese (You Haven’t Tried Yet!)

by with No Comment Healthier

Before I started on my wellness journey, you could’ve told me every cottage cheese recipe in the book, and I still wouldn’t have thought twice about adding it to my grocery list—let alone using it as a key ingredient in my favorite dishes. Maybe it was the word “cheese,” or the lumpy texture that threw me off. But I thought there was no way I could fit into my lifestyle. But wow, was I wrong! 

If you don’t incorporate cottage cheese into your diet already, let me change your mind!

On its own, cottage cheese tastes like an unflavored yogurt. Though if you add anything to it, it will immediately take on the flavor of the seasonings- The magic happens when you get creative with it! Throw in some herbs, a dash of nutritional yeast, and BOOM—you’ve got yourself some cheesy goodness without the guilt. It’s not just versatile, it’s a total powerhouse.

Cottage Cheese Can be Used in Dishes like…..

When I discovered all the ways I could incorporate it into my meals, I was hooked! For me, cottage cheese became a secret weapon to satisfy cravings guilt-free. The best part? It’s a protein-packed superstar with so many benefits!

Benefits of Cottage Cheese

  • There is about 25 grams of protein per cup of cottage cheese
  • About 70% of the calories in cottage cheese come from protein, making it a game changer, especially if you’re like me and not a big fan of daily protein shakes.
  • Cottage cheese helps lower ghrelin, the hormone responsible for making you feel hungry, so you stay full longer and are less tempted to overeat.
  • It does have lactose, but due to the protein content and the way your stomach digests it so slowly,  cottage cheese acts more like a protein in your body rather than a fat.
  • A great source of calcium which is good for your bones
  • Packed with vitamin B12 which plays an important role in preventing anemia and giving you energy.

So if you haven’t already embraced cottage cheese on your wellness journey, now’s the time! There are endless ways to have fun with it, and the variety of guilt-free recipes you can make while still losing weight is impressive. Whether you’re blending it into a smoothie, stirring it into pasta, or even turning it into a delicious low-calorie dessert, it’s time to give cottage cheese a spot on your grocery list! So, get creative, have fun, and let’s keep moving toward those wellness goals—cottage cheese in hand!

emotional health image

From Burnout to Balance: Unlocking the Power of Emotional Well-Being

by with No Comment Happier

The human experience is unique to each individual, and while we all encounter the ups and downs of life, there are times when we find ourselves irritable, burnt out, and overwhelmed. This often occurs because we become so engrossed in our day-to-day responsibilities that we might neglect a crucial aspect of our well-being: our emotional health.

Physical health usually receives more attention than emotional health, leading to a potential oversight of our emotional well-being. This is primarily due to the body exhibiting more measurable symptoms, especially when things are amiss, in comparison to emotional health. Additionally, physical health is more widely understood in society and has more immediate, tangible consequences on our overall well-being.

Our mind and body are closely connected, and what many people don’t realize is how an imbalance in caring for one can cause direct consequences in the other.This is why it is vital to equally prioritize the care of your emotional and physical health every day. But, as stated, so many of us only focus on the physical aspect, and therefore may overlook how our emotional health could be causing the physical issues at hand.

Let’s delve into why emotional self-care is indispensable and explore actionable strategies that can transform your journey towards holistic well-being. 

Emotional Health: How do you know when it is suffering?

Recognizing you may be dealing with emotional struggles is the first step in finding the best solution for you. Here are some signs to help you identify if you might be emotionally unwell due to neglecting your emotional health:

  • Persistent Negative or Irritable Mood: If you consistently feel down, anxious, or overwhelmed, it could be a sign that your emotional well-being needs attention. You might find it challenging to experience positive emotions and maintain a balanced mood.
  • Physical Symptoms: Emotional stress can manifest as physical symptoms, including headaches, muscle tension, digestive issues, and a weakened immune system.
  • Difficulty Concentrating: Emotional distress can make it hard to concentrate, make decisions, or focus on tasks. You might find yourself feeling mentally scattered or forgetful. Possibly, you may be experiencing brain fog due to stress or other related lifestyle factors.
  • Fatigue and Low Energy: Emotional unwellness can contribute to feelings of fatigue and low energy, making it difficult to engage in daily activities. It can also contribute to changes in sleeping patterns such as insomnia, oversleeping, or disrupted sleep.
  • Changes in Appetite: Emotional distress can lead to changes in appetite, such as overeating or loss of appetite
  • Heightened Stress Levels: If you’re constantly under stress and finding it challenging to manage daily stressors, it’s a sign that your emotional health might be compromised.

If you recognize several of these signs in yourself, it’s important to take proactive steps to address your emotional well-being. Prioritize self-care, seek support from friends, family, or professionals, and consider engaging in activities that promote emotional healing and balance. Remember that seeking help is a sign of strength, and taking care of your emotional health is essential for overall well-being.

Emotional Health: What steps can I take to improve my mental health?

Making lifestyle adjustments isn’t always easy, but by integrating these self-care strategies into your routine, you can yield transformative results:

  • Balanced Diet: Focus on a well-rounded diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit processed foods, sugary snacks, and excessive salt. Stay hydrated by drinking plenty of water.
  • Regular Exercise: Engage in regular physical activity, incorporating both cardiovascular exercises (like walking, jogging, or swimming) and strength training (using weights or bodyweight exercises) to improve your endurance, strength, and flexibility.
  • Quality Sleep: Prioritize sleep by establishing a consistent sleep schedule, creating a comfortable sleep environment, and practicing relaxation techniques before bed.
  • Stress Management: Practice stress-reduction techniques such as deep breathing, meditation, yoga, or mindfulness. Engaging in hobbies and activities you enjoy can also help reduce stress.
  • Social Connections: Maintain and nurture relationships with friends and family. Social interactions contribute to emotional well-being and can help combat feelings of loneliness.
  • Hygiene and Preventive Care: Maintain good hygiene practices and adhere to preventive care recommendations, such as vaccinations and regular dental check-ups.
  • Engaging in Activities that Ignite Joy: Engage in activities that bring joy and laughter. Laughter has been shown to have positive effects on overall health.

Remember, improving your overall health is a gradual process. Start with small, achievable changes and build on them over time. It’s important to listen to your body, make adjustments as needed, and seek professional guidance when necessary. Your well-being is a journey, and each step you take brings you closer to a healthier and happier life.

Emotional Health: How can I get the support I need?

Supporting your emotional health requires a combination of strategies and practical tools. Here are some that you can use to support your wellness journey:

  • Journaling: Writing down your thoughts and feelings can help you process emotions, gain insights, and track patterns. A simple notebook or digital journaling apps can be useful.
  • Support Groups: Connecting with others who share similar experiences can provide a sense of belonging and understanding. Look for local support groups or online communities related to your specific needs.
  • Therapy and Counseling: Professional therapists provide a safe space to discuss your emotions and challenges. You can find therapists in your area or use online platforms like BetterHelp and Talkspace.
  • Wellness and Lifestyle Experts: Trained experts in the health and wellness field may have programs that can combine both physical and mental health into a lifestyle plan for your specific needs.
  • Professional Help: If you’re struggling with severe emotional challenges, seeking help from mental health professionals, such as psychologists, psychiatrists, or counselors, is recommended.

Remember that emotional well-being is unique to each individual, and different tools may work better for you at different times. It’s important to create a personalized toolkit that fits your needs and preferences.

Sponsored

Consider checking ZOE Wellness out for help on your journey to emotional well-being! They are able to assess your current state of health through technology and consultation to create a wellness plan tailored to your specific needs. Their programs focus on addressing physical health issues that may also be contributing to difficulties with emotional wellness. Through coaching, they are able to guide you into gaining healthier lifestyle habits and provide support in areas of achieving a healthier physical and emotional state of being. 

 

cooking with broth photo

How Broth Can Transform Your Cooking Game

by with No Comment Healthier

When embarking on a wellness journey, every choice in the kitchen can make a difference in achieving your goals. One of the most impactful changes involves rethinking the everyday ingredients we often take for granted. Take cooking oils, for example. They may seem harmless, but many are highly refined, processed, and capable of triggering inflammation in the body, potentially leading to long-term health issues. For anyone aiming to maximize the benefits of a nutritious diet without sacrificing flavor, there’s a game-changing alternative: broth.

Broth isn’t just a substitute for oils; it’s a powerhouse of nutrients and a versatile ingredient that can elevate the taste of almost any dish. Whether it’s a hearty soup, a flavorful base for grains, or even a hot drink, broth can enhance your meals while supporting your health. Let’s explore why broth deserves a permanent place in your kitchen and how it can become your secret weapon for creating delicious, wellness-focused meals.

Unexpected Benefits of Broth

Broth is a nutrient-dense liquid made by simmering a combination of meats, bones, spices, and vegetables in water. For a richer and more nutritious option, bone broth incorporates bones or connective tissues to extract additional nutrients. While broth is often associated with soups, sauces, and gravies, its benefits extend far beyond culinary versatility. Here are some of the standout health advantages:

  1. Hydration: Broth is primarily water, making it an excellent way to stay hydrated. Since water makes up about 70% of the human body, staying properly hydrated is essential for almost every bodily function.
  2. Better Sleep: Broth’s protein content includes glycine, an amino acid known to promote relaxation and improve sleep quality.
  3. Collagen Boost: Collagen, a key protein for skin, bones, and muscles, is abundant in bone broth. It supports tissue strength and helps maintain youthful, bouncy skin.
  4. Reduced Inflammation: Some studies suggest bone broth may help lower inflammation, which is linked to conditions such as arthritis and Crohn’s disease.
  5. Weight Loss Support: With around 10 grams of protein per serving, bone broth helps build lean muscle, which in turn supports calorie burning and aids in weight management.

Despite these impressive benefits, some may worry that replacing oils with broth might compromise the flavor of their dishes. However, the opposite is true. Cooking with broth not only retains flavor but can enhance it, as registered dietitian and certified athletic trainer Dana Angelo White, MS, RD, ATC, confirms: “Cooking with broth is a no-fail way to add flavor to foods that may otherwise get lost in the background.” With the right techniques, broth can become a culinary ally, turning meal prep into a satisfying and flavorful experience.

Creative Ways to Incorporate Broth into Meals

Using broth in place of oil or water is an easy way to add both flavor and nutrition to your meals. Here are some simple and delicious ways to make broth a kitchen staple:

  • Cooking Grains Like Rice or Quinoa: Swap water for broth when cooking grains to infuse them with flavor and nutrients. This simple change transforms grains from a basic side dish into a flavorful and satisfying component of your meal.
  • Sautéing or Steaming Veggies: Use broth instead of water or oil to prepare vegetables. This method keeps the dish low-calorie and oil-free while enhancing its taste. Your veggies will be full of flavor without feeling greasy or heavy.
  • As a Base for Soups and Stews: This classic use is a no-brainer. Broth provides a rich and flavorful foundation for your favorite soups and stews.
  • Sipping It Like a Hot Drink: There’s no need to wait until you’re feeling under the weather to enjoy the soothing comfort of a warm cup of broth. It’s a savory alternative to tea that nourishes your body anytime.
  • Making Sauces and Gravy: Broth is the perfect base for creating flavorful sauces and gravies. For example, try overboiling cauliflower with broth to create a delicious mashed cauliflower dish and accompanying gravy that’s bursting with flavor.

Tips for Choosing the Right Broth

To get the most out of your broth-based dishes, follow these tips:

  1. Opt for Low-Sodium Options: Choose broths with minimal sodium to avoid “silent killers” in your dishes. This leaves room to season your meals to taste without overloading on salt.
  2. Match the Broth to the Dish: Research which type of broth complements your recipe’s main ingredient. For example, use chicken broth for chicken soup or vegetable broth for cauliflower rice to ensure cohesive flavors.

By incorporating broth into your cooking, you can enhance both the flavor and nutritional value of your meals while staying aligned with your wellness goals.

How Stomach Acid Fuels Your Gut Health

The Power of pH: How Stomach Acid Fuels Your Gut Health

by with No Comment HappierWhole

When it comes to health, stomach acidity probably isn’t the first thing that comes to mind. But what if I told you this unsung hero of your digestive system does more than just break down food? From helping your body absorb vital nutrients to acting as a powerful shield against harmful invaders, stomach acid plays a critical role in keeping you healthy. Let’s dive into why maintaining the right balance of acidity is essential and how it might be the missing piece to unlocking better digestion, stronger immunity, and overall well being. 

The Role of Stomach Acidity

Most people don’t attribute issues like anxiety, hormonal imbalances, or digestive troubles to stomach acidity. However, stomach acids play a vital role beyond breaking down food. Here’s why they’re essential:

  • Nutrient Absorption: Stomach acids facilitate the absorption of important nutrients, ensuring that your cells receive what they need to function optimally.
  • Regulating Digestive Enzymes: Proper acidity levels help regulate enzymes that manage various digestive processes.
  • Defense Against Pathogens: Stomach acids are one of your body’s primary defenses against harmful bacteria, pathogens, allergens, and toxins. By killing or deactivating these invaders, they prevent infections.

The Importance of pH Levels

The pH level is a measure of acidity or basicity of a liquid. For stomach acid, a normal pH level ranges from 1.5 to 3.5. To put this into perspective, battery acid has a pH level of 1. This acidity is crucial because:

  • It aids in extracting nutrients from the food you consume.
  • It ensures your stomach operates efficiently by neutralizing pathogens that could lead to illness.

Factors That Affect Stomach Acidity

Several factors can alter your stomach’s acidity, leading to either low or high acidity levels:

Causes of Low Acidity

  • Prolonged Use of Antacids: These can reduce stomach acid over time.
  • Significant Stress: Chronic stress can impair digestion and lower acidity.
  • Eating Too Quickly: This can lead to improper digestion and lower acid levels.
  • Food Sensitivities and High Sugar Intake: Both can disrupt normal acidity levels.

Symptoms of Low Acidity

  • Bloating
  • Iron deficiencies
  • Headaches
  • Increased susceptibility to bacterial and yeast overgrowth

Causes of High Acidity

  • Overconsumption of Coffee and Alcohol: These can increase stomach acid production.
  • Processed Foods and Carbonated Sodas: These items can disrupt acid balance.
  • Smoking and Certain Medications: Both can contribute to elevated acidity levels.

Symptoms of High Acidity

  • Heartburn immediately after eating
  • Burping
  • Nausea and vomiting
  • Sensation of food being stuck in the throat

Maintaining Proper Stomach Acidity

To ensure your stomach acidity remains at a healthy level, consider the following tips:

  • Monitor your intake of acidic foods and beverages.
  • Manage stress through relaxation techniques and regular exercise.
  • Eat mindfully, taking time to chew and savor your food.
  • Be aware of any food sensitivities and adjust your diet accordingly.

Understanding and maintaining proper stomach acidity is crucial for your overall health. By keeping these factors in mind, you can support your digestive system and enhance your body’s natural defenses. Stay informed and proactive in managing your health!

goal blog photo

Ready, Set, Goal: Crush the New Year with Soul, Spirit, and Body in Harmony

by with No Comment Whole

Ahh, the time is here! The season of sparkly lights, warm mugs of cocoa, and, yes, those infamous New Year’s resolutions. “New Year, New You!” we chant. It’s fun and exciting to jump on the resolution bandwagon. But let’s be real for a second, how many times have we set a big goal on January 1st, only to have it fade into the background by February? (Guilty as charged, right?)

Here’s the thing: There’s a HUGE difference between simply setting goals and being goal oriented. And we’re going to chat about how to take your goals from fleeting dreams to fabulous realities with your soul, spirit, and body in the mix.

What’s the Difference?

  • Setting goals: It’s the act of writing down a specific thing you want to achieve. For example, “I want to lose 10 pounds” or “I’m going to run a 5k.”
  • Being goal-oriented: This takes it to the next level. It means actively working toward those goals every day—celebrating wins, learning from stumbles, and keeping that drive alive.

So, how do we go from goal setting to goal crushing? Let’s break it down!

4 Steps to Becoming a Goal-Oriented Rockstar

Step 1: Choose a Specific Goal (Be Realistic)

Pick something you can actually accomplish! Dream big, yes, but keep it manageable. Instead of saying, “I want to lose all the weight I’ve ever gained,” try, “I want to lose 10 pounds over the next 3 months by eating healthy and staying active.”

Step 2: Align Your Goal with Your Vision and Values

Ask yourself: Why do I want this? When your goal lines up with your deeper “why,” it’s easier to stay motivated. For example, if your vision is to feel stronger and more energetic for your family, remind yourself of that every time you’re tempted to skip a healthy habit. 

Step 3: Track Your Progress (Hold Yourself Accountable)

Tracking is your BFF. Write down your progress in a journal, use a fitness app, or create a fun chart you can hang on your fridge. If your goal is to eat more nourishing meals, snap photos of your plate or keep a food diary. Seeing progress (no matter how small) fuels your fire!

Step 4: Celebrate Progress

Pop the confetti and do a happy dance when you hit milestones. Celebrating doesn’t mean stopping; It means recognizing how far you’ve come. Maybe you treat yourself to a new workout outfit or take a relaxing self care day. Small wins deserve big smiles!

An Example in Action

Let’s say your goal is to move your body more.

  • Goal Setter Mindset: You write, “I want to exercise more in 2024.”
  • Goal-Oriented Mindset: You say, “I’ll go for a 30-minute walk 3 times a week.” Then you:
    • Add walking time to your calendar like an important meeting.
    • Find a buddy to walk with and make it fun
    • Track your steps and reward yourself with a new playlist when you hit a streak.
    • Celebrate when you’ve walked consistently for a month and feel AMAZING!

The Perfect Time to Start? NOW!

You don’t have to wait until January 1st to change your mindset and become goal oriented. Start small today. Take one action step. Drink a glass of water, go for a quick stretch, or write down a single goal that excites you. The key is consistency and keeping your soul, spirit, and body in balance.

2025 is YOUR year, but why not get a head start? Let’s make the magic happen together!

causes of weight gain

Beyond the Calories: What’s Really Making You Gain Weight

by with No Comment HappierHealthier

I remember the moment I decided to take my wellness journey seriously. I was scrolling through my timeline, flooded with influencers who seemed to have cracked the code on living their best, healthiest lives. Their glowing skin, toned bodies, and endless energy—it was all I wanted. So, I jumped into my health journey full force.  I prepped my meals, stuck to a strict cardio routine, and thought I had the formula down for the weight loss results I wanted. But after weeks of effort and seeing little change, I started wondering, what was I missing?

After I started working here at Zoe, the team helped me realize there is a lot more to weight loss than just food and exercise. So of course, I dove deep into the internet to learn more. Turns out, it’s true! I found that there are many internal and external factors that can make it harder for your body to lose fat. When I realized all the things that could be holding me back, I started to see wellness in a whole new light. My journey became about more than just diet and exercise. With a new perspective, it became a complete wellness transformation.

So, what are these factors, and how might they affect your weight too? Let’s dive in.

STRESS

1. Stress does more than just mess with your mood. It also impacts your weight. When you’re stressed, your body releases hormones, such as cortisol, that can make you crave high calorie, sugary foods. Stress also disrupts the hormones that tell you when you’re full or hungry, making it hard to gauge your appetite. The key here is learning to manage stress in a way that doesn’t trigger unhealthy eating habits. Finding healthier ways to cope like mindfulness, exercising, or talking with someone can make a big difference. (2)

SLEEP

2. Did you know that not getting enough sleep can be just as harmful to your weight as eating junk food? Research shows that poor sleeping habits impact your body’s hunger and stress hormones, making you more likely to crave high calorie foods and feel less motivated to move. In fact, kids who don’t get enough sleep are 89% more likely to become overweight, while adults have a 55% higher risk. Lack of sleep also raises the risk of heart problems and type 2 diabetes. Making sleep a priority is a small change with big benefits for your health.

CELLULAR HYDRATION

3. We all know staying hydrated is important, but there’s more to it than just drinking water. Proper hydration is crucial for weight loss. This is because drinking your daily allotment of water, on average 60 oz, nourishes your cells, which is essential for their optimal functioning. Think of your cells like grapes—when they’re well hydrated, they function at their best. They absorb nutrients, convert them into energy, and help your body burn fat. When your cells aren’t getting enough water, it can lead to toxin buildup, poor nutrient absorption, and stubborn fat. Making sure your body is well hydrated can make a real difference in your efforts to lose weight.

ENVIRONMENTAL TOXINS

4. We encounter toxins every day, through food, water, and the environment. When these toxins build up in the body, it can make it harder for your liver to perform its natural detox process. This causes an issue in the body’s ability to metabolize fats and filter toxins from the blood. This, in turn, can cause digestive issues, bloating, and inflammation, all of which can contribute to weight gain. There’s even a special name for toxins that disrupt fat metabolism: obesogens. They make it difficult for your body to burn fat, which can lead to that stubborn weight that just won’t go away. (3)

HORMONES

5. Your body’s hormones play a huge role in regulating your body’s health. Specifically, they regulate metabolism, energy levels, and weight. If you’re experiencing unexplained weight gain, persistent fatigue, sleep issues, or mood swings in your daily life, it may be a sign that a hormone imbalance is contributing to your weight gain. While lifestyle changes—such as improving your diet, exercising, managing stress, and getting enough sleep—can help support hormone balance, it’s a good idea to consult with a doctor before attempting to correct it on your own. Hypothyroidism: This occurs when your thyroid isn’t producing enough thyroid hormone, slowing down…” with STRESS“

If you’re feeling stuck in your weight loss journey, despite all of the efforts you’re making, it’s worth looking beyond food and exercise. Sometimes, subtle changes like getting enough sleep, managing stress, staying hydrated, and addressing hormonal imbalances, can make a big impact on your progress. It’s time to shift from thinking about weight loss as just a diet or workout plan. It’s about taking care of your whole body. By making small changes to support your overall wellness, you’ll not only see results but feel better too. Let’s make wellness the focus and watch those changes unfold!

Mindful Eating

Bites of Balance: The Importance of Mindful Eating

by with No Comment Healthier

This time of year always puts my wellness journey to the test. It starts with trying to avoid those tempting Halloween candy bowls and leads to prepping the big Thanksgiving feast. With so many delicious meals on your mind, it’s important to enjoy every bite but still be aware of portion sizes and cravings. Yes, it’s okay to indulge—it’s all about staying mindful as you eat, tuning into your body’s cues, and knowing when to say “enough.”Mindful eating is like having an internal guide. Just as a stage cue tells an actor it’s their time to shine, our body gives us signals to let us know when it’s time to eat and when it’s time to stop. Studies even show that eating slowly and recognizing cues of fullness can help us manage our food intake better, leading to healthier choices and a more balanced approach to food. Mindful eating means really tasting and enjoying the flavors, textures, and smells of our food without judgment. It’s about focusing less on calories or carbs and more on the full eating experience, from the first bite to the last. This approach to eating can help us feel more satisfied, making it easier to listen to our body cues and recognize hunger and fullness naturally.Jon Kabat-Zinn, a leader in mindfulness, defines this concept as intentionally focusing on the present moment with an open and accepting awareness. This applies to food, too; when we eat mindfully, we allow ourselves to experience eating fully, enhancing our relationship with food and, ultimately, with our bodies.

I know how easy it is to lose track of our cues and fall into the habit of eating without thought. Often times it is me going for another slice of pie or grabbing a second helping of stuffing. But mindful eating encourages us to pay attention to these choices. It’s not about denying cravings but learning to enjoy treats without overdoing it. For example, when reaching for sweets or indulging in rich holiday dishes, mindful eating can help us savor each bite without guilt.Mindful eating is also about taking cues from our body to help us enjoy food without overeating. This approach doesn’t ask us to abandon cravings or restrict our favorite holiday foods; instead, it helps us appreciate them in a way that aligns with our health goals. Here are some easy ways to practice mindful eating this holiday season:

Here are some easy ways to practice mindful eating this holiday season:

  1. Eat Without Distractions: Turn off the TV, put your phone down, and focus on the food in front of you. This helps you notice every taste and flavor, keeping you connected to the experience.
  2. Chew Slowly and Thoroughly: Take your time with each bite, savoring the flavors and textures. Chewing slowly also helps your body digest and can keep you from overeating.
  3. Pause Between Bites: Put your utensils down between bites. This lets you focus on each mouthful and recognize when you start to feel full.
  4. Engage Your Senses: Notice the colors, smells, and textures of your food. Engage all your senses to enjoy the meal and feel more satisfied
  5. Check in With Your Hunger Level: Rate your hunger on a scale from 1 to 10 before you start eating. This simple act helps you stay aware of your body cues and stop when you’re comfortably full.
  6. Practice Gratitude: Before eating, take a moment to appreciate your food and everything it took to bring it to your plate. Gratitude can deepen your enjoyment and satisfaction.
  7. Choose Smaller Portions First: Start with a small portion, and check in with your hunger after finishing. This way, you can go for seconds only if you’re truly still hungry.
  8. Set a Relaxed Eating Pace: Slow down and enjoy each bite. A steady pace can help you tune into your fullness cues and prevent overeating.

Mindful eating isn’t a diet, and it doesn’t ask us to skip our favorite holiday foods. Instead, it’s a way to appreciate the food we eat and feel good about our choices. This season, let’s enjoy each meal without overindulging. With a little mindfulness, we can satisfy our cravings and still respect our body’s cues, feeling more connected, fulfilled, and healthier in the process.

  1. https://nutritionsource.hsph.harvard.edu/mindful-eating/#:~:text=A%20literature%20review%20of%2068,and%20greater%20control%20over%20eating
  2. https://www.health.harvard.edu/blog/10-tips-for-mindful-eating-just-in-time-for-the-holidays-201511248698
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5556586/