Cooking Together With Friends
  • Home
    • The "Best Ever" Dinner Party!
    • Structuring the Evening
    • Rafting Food
    • Diane & Jerry's Socially Distanced Thanksgiving
    • A Gregory Virtual Food Event
    • GAND Virtual Event
    • The Joy of Meals with Friends
    • Cooking for Two >
      • Blog
    • Expeimenting with new recipes
    • Fat Tuscan - Cooking Class
    • A New Style Church Dinner
    • Camp Cooking
    • Sushi Feast
    • The Young Cook >
      • Willow
      • Ryan - A Talented Cook >
        • Ryan's Menu
        • Sausage and Potatoes, Onions, and Peppers
        • Lemon Bars
      • Veronica
  • Menus
    • Menu #1 >
      • Shopping List - Menu 1
      • Warm Spinach Salad
      • Pasta alla Puttanesca
      • Peach and Blueberry Crisp
    • Menu #2 >
      • Shopping List - Menu 2
      • Risotto with Peas
      • Chicken Saltimbocca
      • Tiramisu
    • Menu #3 >
      • Shopping list - Menu 3
      • Broccoli & Squash Soup
      • Salmon en Papillote
      • Creamy Brandied Cherries
    • Menu #4 >
      • Shopping List - Menu 4
      • Salad with Greens and Stawberries
      • Paella
      • Pineapple Coconut Crumble
    • Menu #5 >
      • Shopping List - Menu 5
      • Citrus Avocado Lettuce Salad
      • Shrimp with Feta and Orzo
      • Pears with Raspberry Sauce
    • Menu #6 >
      • Shopping List - Menu 6
      • Fennel and Orange Salad
      • Moroccan Turkey Stew
      • Doughnuts with Chocolate Glaze
    • Menu #7 >
      • Shopping List - Menu 7
      • Beet, Apple, and Walnut Salad
      • Chicken with Goat Cheese
      • DOUBLE CHOCOLATE SOUFFLE
    • Menu # 8 >
      • Shopping List - Menu 9
      • Green Salad with Roasted Pears and Blue Cheese
      • Orange-Raisin Chicken with Toasted Cashews
      • Nutty Brownies
    • Menu # 9 >
      • Shopping List - Menu 9
      • Green Waldorf Salad
      • Baked Fish with Ripe Olives and Feta
      • Chocolate-Cherry Oatmeal Cookies
    • Menu #10 >
      • Shopping List - Menu 10
      • Squash Mushroom Soup
      • Quinoa Salad
      • Banana Strawberry Frozen Dessert
    • Dinner for Two
  • Recipes
    • Salads >
      • Fennel and Orange Salad
      • Caramelized Shallot Salad
      • Green Waldorf Salad
      • Beet, Apple, and Walnut Salad
      • Green Salad with Roasted Pears and Blue Cheese
      • Salad with Greens and Stawberries
      • Warm Spinach Salad
      • Hurricane Salade Niçoise
      • Saautéed Spinach with Almonds & Raisins
      • Tossed Salad with Marinated Apple Slices
      • Citrus Avocado Lettuce Salad
    • Vegetables & Legumes >
      • Roasted Potatoes, Beans, and Mustard Dressing
      • Cauliflower, Chickpeas, Curry, and Quinoa
      • Curried Lentil Stew & Sweet Potatoes
      • Black beans and Corn
      • Pasta Primavera
      • Brandied Winter Squash
      • Roasted Beets with Goat Cheese
      • Cuban Black Beans
      • Asian Broccoli Salad with Peanut sauce
      • Balsamic Root Vegetables
      • Chickpea and Potato Stew
      • Brussels Sprouts
      • Spinach, Mushrooms, and Red Peppers
      • Cauliflower Appetizers
      • Garlic Parmesan Roasted Carrots
      • Braised Cabbage with Apples & Pecans
      • Sautéed Rainbow Chard
    • Grains & Potatoes >
      • Risotto with Peas
      • Risotto with Mushrooms & Gruyere
      • The Best Sweet Potaoto Wedges
      • Sweet Potato Salad
      • Creamed Corn
      • Sweet Potato & Black Bean Burrito
      • Roasted Turnips
      • Quinoa Primavera
      • Quinoa Salad
      • Pesto Bruschetta
      • Les Trois Pommes
      • Fruit and Nut Tabouli
      • Polenta
      • Fruit and Nut Tabouli
    • Tofu & Eggs >
      • Impossible Quiche
      • Savory custard
      • Salmon Souffle
      • Spinach Egg Muffins
      • Cheesy Soufflés
      • Sautéed Tofu with Broccoli in Chili-Orange Sauce
      • Tofu and Bacon Vegetable Bake
      • Tofu & Pepper Stir-fry
    • Soup >
      • Chicken Soup
      • Potato and White Bean Puttanesca Soup
      • Squash & Mushroom Soup
      • Parsnip Soup with Walnut Pesto
      • Corn Chowder
      • Miso Soup
      • Blue Zones Longevity Soup
      • Lemony Shrimp & Bean Soup
      • Turnip Soup
      • Turkey Mushroom Rice Soup
      • Pear & Carrot Soup
      • Broccoli & Squash Soup
      • Lentil Soup
      • Hearty Vegetable Soup
      • Onion Soup
      • Squash Mushroom Soup
      • Avocado Cucumber Soup
    • Seafood >
      • Shrimp & Tomatoes
      • Shrimp with Feta and Orzo
      • Sesame Stir-Fry Shrimp and Spinach
      • Shrimp, tomatoes, and feta
      • Flavorful Shrimp
      • Scallop, Shrimp Risotto
      • Paella
      • Fish with Pesto
      • Salmon en Papillote
      • Fish with Lemon Garlic Sauce
      • Fish with a Nut & Mustard Crust
      • Pecan Crunch Salmon
      • Pasta alla Puttanesca
      • Willow's Tuna Cakes
      • Baked Fish with Ripe Olives and Feta
      • Baked Fish with Garlic & Aleppo Pepper
      • A Great Lobster Roll
    • Meat >
      • Nach Waxman's Brisket
      • Pepper Steak
      • Shepherd's Pie >
        • Shopping List - Shepherds Pie
      • Texas Chili
      • Oven Baked Mini Meatballs
      • Pork Tenderloin with Mustard & Maple Syrup
      • Herb & Garlic Pork Tenderloin
      • Mustard Maple Pork Tenderloin
    • Chicken & Turkey >
      • Chicken Marsala
      • Orange-Raisin Chicken with Toasted Cashews
      • Crispy Chicken Parmesan
      • Chicken Veronique
      • Chicken, Apricots, Sweet Potatoes, & Prunes
      • Hurricane Chicken Salad
      • Aleppo Pepper Glazed Chicken
      • Grapefruit Chicken with Roasted Vegetables
      • Chicken with Goat Cheese
      • Chicken Saltimbocca
      • Penney's Chicken
      • Chicken Stir-fry
      • Moroccan Turkey Stew
      • Sweet Potato, Turkey, & Peanut Stew
      • Turkey Chili with Beer
    • Sweets & Breads >
      • Baked Alaska
      • Banana Strawberry Frozen Dessert
      • Tiramisu
      • Sally's Strawberry Pie
      • Sun-Dried Tomato Cheese Bread
      • Ryan's Cranberry Sauce
      • Chocolate Prune Cake
      • Pear & Custard Dessert
      • Chocolate Yogurt Pavlova
      • Chocolate-Cherry Oatmeal Cookies
      • Peach and Blueberry Crisp
      • Banana-Walnut Souffle >
        • Shopping list - Banana Souffle
      • Powerful Bran Muffins
      • Easy Graham Crust Cheesecake
      • Pineapple Coconut Crumble
      • Orange Walnut Torte
      • Nuts - 2 Ways
      • Stollen
      • Creamy Brandied Cherries
      • Upside Down Apple Bacon Pancake
      • Peanut Butter, Chocolate, & Cherries Protein Bars
      • Roasted Chickpeas
      • Pears with Raspberry Sauce
      • Cherry Pistachio Topping
      • Doughnuts with Chocolate Glaze
      • Flan - Traditional Cuban Custard
      • Pumpkin Souffle
      • DOUBLE CHOCOLATE SOUFFLE
      • Nutty Brownies
      • Actcado Chocolate Pudding with Dates
      • Boozy Strawberries
      • Snack Bars with Almonds, Oats, & Pretzels
      • Chickpea Blondies
  • Your Ideas
    • Kosher Foods
    • Ashima's Tasty Cuisine
    • Jessica's Garden >
      • Jessica's Recipes
      • Jessica's Cooking Together
      • Chili info from Jessica
    • Debra's Salmon "En Papilote"
    • Renee's Plant-Based Cooking
    • Maureen & the Air Fryer >
      • Fish En Papillote
    • Becky's Creative Dishes
    • Ohan's Perfect Steak
    • Jennifer's Dishes
    • Myra's Recipes >
      • Lentil Soup - Egyptian
    • Ron's Sweet Potato
    • Sallie's Quinoa Salad
    • Ezra, the cook
    • Ezra Shrimp Bahn Mi
    • Ron & Brenda's Puttanesca on Coucous >
      • Roasted Asparagus with Mustard Sauce
      • Ron's Terrific Rhubarb Cake
    • Julie's Crunchy Cheese Snack
    • Turkish Eggplant and Beef
    • Fred's Bread
    • Klaus & Giselas birthday meal >
      • Wild Duck with Sour Cherries
      • Mussels & Clams
    • Gainesville Free Grocery Store
  • Blue Poo Muffins
Picture

Mindful Holiday Eating

12/16/2018

0 Comments

 
Doesn't it make sense to wait until the holidays are over to talk about mindful eating?  There are so many special  foods during this holiday season, why don't we just wait until the new year begins?
Picture
Mindful eating allows you to maximize the enjoyment of your foods!
     Mindful eating is about how you eat and why you eat and not primarily about what you eat.  It means eating with intention and without judgement.  So does that mean you can eat all you want of anything?   Yes!   Doesn't that mean that you'll blow up like a ballon?  Probably not.  Though you might start by gaining a little weight, many find that as they give more attention to their food, learning to savor every bite and noticing when they are full, they slow down and start to eat less  
     But can't mindful eating be used for weight loss?  Yes, it can certainly be an important tool to help with that.  However, since our culture is filled with so many calorie-dense foods available all the time, additional approaches are sometimes necessary.  The first research studies using mindful eating techniques were with binge eaters and it was found to be very successful with this population.  There have been a number of other studies which have shown that it can help with weight loss, diabetes, and a number of other diseases.
     So how can you start eating mindfully?  Take a deep breath  (or two) and understand that it takes practice.  Be clear about why you are interested in starting.  There are lots of good reasons to eat mindfully.  Know what yours are.  There are many great books to help guide you in this practice and I've listed two below.  
 But while you are getting your book or plan together, here are  a few techniques that you can try.
    >  Close your eyes and count to at least 5 (10 is even better) before you put anything in your mouth.
     > Notice how hungry you are - quantify it on a 1-10 scale.
     > Don't take a second bite until you've completely swallowed the first.
​      > Try to recognize the various flavors and become aware of 
how their intensity changes as you chew.
     Mindfulness in all areas of life is beneficial.  The American lifestyle is a hectic, stressful one and often results in mindless eating contributing to obesity and many of our other diseases.  Enjoy your next meal to the fullest - do it mindfully. 
 Two good books to get you started.
         Eating Mindfully by Susan Alber, Psy D
                                               & Liliam Cheung, DSc, RD
         Discover Mindful Eating by Megrette Fletcher, MEd, RD
#stonesoupblog  #mindful eating #cookingtogetherwithfriends #holiday eating
0 Comments



Leave a Reply.

       Tricia Gregory,               MA,RD/N

     A dietitian who is a foodie and loves a great dinner party with wonderful food and terrific friends.

    Archives

    March 2022
    January 2021
    September 2020
    July 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    February 2018
    October 2017

    Categories

    All

    RSS Feed

  • Home
    • The "Best Ever" Dinner Party!
    • Structuring the Evening
    • Rafting Food
    • Diane & Jerry's Socially Distanced Thanksgiving
    • A Gregory Virtual Food Event
    • GAND Virtual Event
    • The Joy of Meals with Friends
    • Cooking for Two >
      • Blog
    • Expeimenting with new recipes
    • Fat Tuscan - Cooking Class
    • A New Style Church Dinner
    • Camp Cooking
    • Sushi Feast
    • The Young Cook >
      • Willow
      • Ryan - A Talented Cook >
        • Ryan's Menu
        • Sausage and Potatoes, Onions, and Peppers
        • Lemon Bars
      • Veronica
  • Menus
    • Menu #1 >
      • Shopping List - Menu 1
      • Warm Spinach Salad
      • Pasta alla Puttanesca
      • Peach and Blueberry Crisp
    • Menu #2 >
      • Shopping List - Menu 2
      • Risotto with Peas
      • Chicken Saltimbocca
      • Tiramisu
    • Menu #3 >
      • Shopping list - Menu 3
      • Broccoli & Squash Soup
      • Salmon en Papillote
      • Creamy Brandied Cherries
    • Menu #4 >
      • Shopping List - Menu 4
      • Salad with Greens and Stawberries
      • Paella
      • Pineapple Coconut Crumble
    • Menu #5 >
      • Shopping List - Menu 5
      • Citrus Avocado Lettuce Salad
      • Shrimp with Feta and Orzo
      • Pears with Raspberry Sauce
    • Menu #6 >
      • Shopping List - Menu 6
      • Fennel and Orange Salad
      • Moroccan Turkey Stew
      • Doughnuts with Chocolate Glaze
    • Menu #7 >
      • Shopping List - Menu 7
      • Beet, Apple, and Walnut Salad
      • Chicken with Goat Cheese
      • DOUBLE CHOCOLATE SOUFFLE
    • Menu # 8 >
      • Shopping List - Menu 9
      • Green Salad with Roasted Pears and Blue Cheese
      • Orange-Raisin Chicken with Toasted Cashews
      • Nutty Brownies
    • Menu # 9 >
      • Shopping List - Menu 9
      • Green Waldorf Salad
      • Baked Fish with Ripe Olives and Feta
      • Chocolate-Cherry Oatmeal Cookies
    • Menu #10 >
      • Shopping List - Menu 10
      • Squash Mushroom Soup
      • Quinoa Salad
      • Banana Strawberry Frozen Dessert
    • Dinner for Two
  • Recipes
    • Salads >
      • Fennel and Orange Salad
      • Caramelized Shallot Salad
      • Green Waldorf Salad
      • Beet, Apple, and Walnut Salad
      • Green Salad with Roasted Pears and Blue Cheese
      • Salad with Greens and Stawberries
      • Warm Spinach Salad
      • Hurricane Salade Niçoise
      • Saautéed Spinach with Almonds & Raisins
      • Tossed Salad with Marinated Apple Slices
      • Citrus Avocado Lettuce Salad
    • Vegetables & Legumes >
      • Roasted Potatoes, Beans, and Mustard Dressing
      • Cauliflower, Chickpeas, Curry, and Quinoa
      • Curried Lentil Stew & Sweet Potatoes
      • Black beans and Corn
      • Pasta Primavera
      • Brandied Winter Squash
      • Roasted Beets with Goat Cheese
      • Cuban Black Beans
      • Asian Broccoli Salad with Peanut sauce
      • Balsamic Root Vegetables
      • Chickpea and Potato Stew
      • Brussels Sprouts
      • Spinach, Mushrooms, and Red Peppers
      • Cauliflower Appetizers
      • Garlic Parmesan Roasted Carrots
      • Braised Cabbage with Apples & Pecans
      • Sautéed Rainbow Chard
    • Grains & Potatoes >
      • Risotto with Peas
      • Risotto with Mushrooms & Gruyere
      • The Best Sweet Potaoto Wedges
      • Sweet Potato Salad
      • Creamed Corn
      • Sweet Potato & Black Bean Burrito
      • Roasted Turnips
      • Quinoa Primavera
      • Quinoa Salad
      • Pesto Bruschetta
      • Les Trois Pommes
      • Fruit and Nut Tabouli
      • Polenta
      • Fruit and Nut Tabouli
    • Tofu & Eggs >
      • Impossible Quiche
      • Savory custard
      • Salmon Souffle
      • Spinach Egg Muffins
      • Cheesy Soufflés
      • Sautéed Tofu with Broccoli in Chili-Orange Sauce
      • Tofu and Bacon Vegetable Bake
      • Tofu & Pepper Stir-fry
    • Soup >
      • Chicken Soup
      • Potato and White Bean Puttanesca Soup
      • Squash & Mushroom Soup
      • Parsnip Soup with Walnut Pesto
      • Corn Chowder
      • Miso Soup
      • Blue Zones Longevity Soup
      • Lemony Shrimp & Bean Soup
      • Turnip Soup
      • Turkey Mushroom Rice Soup
      • Pear & Carrot Soup
      • Broccoli & Squash Soup
      • Lentil Soup
      • Hearty Vegetable Soup
      • Onion Soup
      • Squash Mushroom Soup
      • Avocado Cucumber Soup
    • Seafood >
      • Shrimp & Tomatoes
      • Shrimp with Feta and Orzo
      • Sesame Stir-Fry Shrimp and Spinach
      • Shrimp, tomatoes, and feta
      • Flavorful Shrimp
      • Scallop, Shrimp Risotto
      • Paella
      • Fish with Pesto
      • Salmon en Papillote
      • Fish with Lemon Garlic Sauce
      • Fish with a Nut & Mustard Crust
      • Pecan Crunch Salmon
      • Pasta alla Puttanesca
      • Willow's Tuna Cakes
      • Baked Fish with Ripe Olives and Feta
      • Baked Fish with Garlic & Aleppo Pepper
      • A Great Lobster Roll
    • Meat >
      • Nach Waxman's Brisket
      • Pepper Steak
      • Shepherd's Pie >
        • Shopping List - Shepherds Pie
      • Texas Chili
      • Oven Baked Mini Meatballs
      • Pork Tenderloin with Mustard & Maple Syrup
      • Herb & Garlic Pork Tenderloin
      • Mustard Maple Pork Tenderloin
    • Chicken & Turkey >
      • Chicken Marsala
      • Orange-Raisin Chicken with Toasted Cashews
      • Crispy Chicken Parmesan
      • Chicken Veronique
      • Chicken, Apricots, Sweet Potatoes, & Prunes
      • Hurricane Chicken Salad
      • Aleppo Pepper Glazed Chicken
      • Grapefruit Chicken with Roasted Vegetables
      • Chicken with Goat Cheese
      • Chicken Saltimbocca
      • Penney's Chicken
      • Chicken Stir-fry
      • Moroccan Turkey Stew
      • Sweet Potato, Turkey, & Peanut Stew
      • Turkey Chili with Beer
    • Sweets & Breads >
      • Baked Alaska
      • Banana Strawberry Frozen Dessert
      • Tiramisu
      • Sally's Strawberry Pie
      • Sun-Dried Tomato Cheese Bread
      • Ryan's Cranberry Sauce
      • Chocolate Prune Cake
      • Pear & Custard Dessert
      • Chocolate Yogurt Pavlova
      • Chocolate-Cherry Oatmeal Cookies
      • Peach and Blueberry Crisp
      • Banana-Walnut Souffle >
        • Shopping list - Banana Souffle
      • Powerful Bran Muffins
      • Easy Graham Crust Cheesecake
      • Pineapple Coconut Crumble
      • Orange Walnut Torte
      • Nuts - 2 Ways
      • Stollen
      • Creamy Brandied Cherries
      • Upside Down Apple Bacon Pancake
      • Peanut Butter, Chocolate, & Cherries Protein Bars
      • Roasted Chickpeas
      • Pears with Raspberry Sauce
      • Cherry Pistachio Topping
      • Doughnuts with Chocolate Glaze
      • Flan - Traditional Cuban Custard
      • Pumpkin Souffle
      • DOUBLE CHOCOLATE SOUFFLE
      • Nutty Brownies
      • Actcado Chocolate Pudding with Dates
      • Boozy Strawberries
      • Snack Bars with Almonds, Oats, & Pretzels
      • Chickpea Blondies
  • Your Ideas
    • Kosher Foods
    • Ashima's Tasty Cuisine
    • Jessica's Garden >
      • Jessica's Recipes
      • Jessica's Cooking Together
      • Chili info from Jessica
    • Debra's Salmon "En Papilote"
    • Renee's Plant-Based Cooking
    • Maureen & the Air Fryer >
      • Fish En Papillote
    • Becky's Creative Dishes
    • Ohan's Perfect Steak
    • Jennifer's Dishes
    • Myra's Recipes >
      • Lentil Soup - Egyptian
    • Ron's Sweet Potato
    • Sallie's Quinoa Salad
    • Ezra, the cook
    • Ezra Shrimp Bahn Mi
    • Ron & Brenda's Puttanesca on Coucous >
      • Roasted Asparagus with Mustard Sauce
      • Ron's Terrific Rhubarb Cake
    • Julie's Crunchy Cheese Snack
    • Turkish Eggplant and Beef
    • Fred's Bread
    • Klaus & Giselas birthday meal >
      • Wild Duck with Sour Cherries
      • Mussels & Clams
    • Gainesville Free Grocery Store
  • Blue Poo Muffins