Eat Mindfully

Eat Mindfully: Keep these tips in mind to get the most out of your clean - eating or weight loss plan!

1. Eat when you're hungry. If only a specific flavor, texture or food can satisfy your desire to eat, you're probably having a craving. Take a minute to plan your meal before packing your plate.

2. Stop eating when you're full. Try using a hunger and fullness scale before and during your meals (one being very hungry, seven being very full). Learn to pay attention to the cues of your body, and stop eating or snacking when you are moderately full, about a 5.5. It usually take about an hour for your food to "settle" and your body to be completely satisfied. Take your time and eat slowly!

3. Focus on each bite, not the whole meal. Pause with each bite to appreciate the different flavors and textures. This mindset will help you to stop eating once you reach the bite that makes you feel full.

4. Minimize distraction. Turn off the TV and put down the newspaper, giving all your attention to your meals.

5. Be aware of how your surroundings impact your eating. Do you eat more in a certain place, at a certain time of day or around certain people? Recognize your temptations and eliminate your bad habits.

Coco Cran Nut Muffins

This is a great recipe for holiday muffins that are healthy! Recipe makes 18 muffins and total time to make is about 40 minutes.

INGREDIENTS:

• Olive oil cooking spray (optional)
• 1 cup spelt flour
• 1/2 cup whole wheat flour
• 1/2 cup 5-minute oatmeal
• 1/4 cup unsweetened cocoa powder
• 1/2 tsp sea salt (optional)
• 1 medium apple, peeled and diced (about 1 cup)
• 1/2 tsp baking soda
• 2 tsp baking powder
• 1/2 cup unsalted pecans, chopped
• 3/4 cup 1% buttermilk
• 1/3 cup 2% Greek yogurt
• 2 tsp pure vanilla extract
• 3 egg whites
• 1/2 cup raw organic honey
• 1 1/4 cups fresh or frozen cranberries

INSTRUCTIONS:

1. Preheat oven to 375 degrees F. Prepare muffin tin with paper liners or cooking spray.

2. In a medium bowl, combine spelt and whole-wheat flours, oatmeal, cocoa powder, salt (if desired), apple, baking soda, baking powder and pecans. Stir until combined.

3. In a large bowl, mix together buttermilk, yogurt, vanilla, egg whites and honey. Add dry mixture to wet mixture and stir until moistened. Then gently stir in cranberries. Fill muffin cups halfway. Bake for 20 minutes or until toothpick comes out clean. Let cool for 5 minutes.

Nutrients per muffin: Calories: 120, Total fat: 3g, Carbs: 21g, Fiber: 2g, Sugars: 10g, Protein: 4g, Sodium: 115mg, Cholesterol: 1mg