Tips for Mindful Eating


Do you often find yourself consuming more calories than you had originally planned or over-indulging in foods you don’t really love out of habit or convenience?

Below are some tips to help you implement more mindful eating habits:

1) Ask yourself: am I eating this because I truly WANT IT or because it’s in front of me? We often over-indulge in foods because we eat them without much thought. Pay attention to every bite you take & check in with yourself about whether you want it and whether you’re even actually hungry. Same goes for drinking.

2) Notice your food associations. Do you always drink beer with the football game? Do you always eat cake at a birthday party? Do you always get popcorn at the movies? Check in with yourself about whether or not you even ENJOY eating these things or if you’ve just been conditioned to indulge in them with certain behaviors. Let yourself enjoy the things you really love, but find healthier swaps for the things you feel indifferent about.

3) Once you’ve established which foods you really love & enjoy vs. which foods you’re eating mindlessly out of habit or convenience, enjoy SMALL PORTIONS of those foods you really love. You will get the same satisfaction out of eating 6 wings as you would out of eating 20 & you will feel a lot better afterward, too.

4) If this all makes sense, but you still struggle with self-control, impulse-control, or being mindful/present while eating and drinking, consider setting alarms on your phone to remind you to check in with yourself during events where you know over-indulging is a possibility.

5) Don’t shame yourself. If you’ve eaten something that didn’t make you feel great or even if you’ve over-indulged in something, the worst thing you can do is beat yourself up about it or feel guilt and regret. Instead, the best thing to do is start with a clean slate and take back the control by making healthier choices the next day.

This may sound like a lot of work, but practiced over time these techniques will become second nature and lead you toward the healthier lifestyle you desire.

Crockpot Buffalo Chicken Lettuce Wraps

This one is a real treat, you guys! Delicious, easy to make, and fiance approved. Not to mention it’s a much healthier alternative when you’re craving buffalo wings. Which, for us, is pretty much always. 🙂 So whip out that helpful crockpot and give this one a try! If you don’t have a slow cooker, you can also boil the chicken on a stovetop– it’s just as delicious that way.



For the chicken:

  • 24 oz boneless skinless chicken breast
  • 1 celery stalk
  • 1/2 onion, diced
  • 1 clove garlic
  • 16 oz fat free low sodium chicken broth
  • 1/2 cup hot cayenne pepper sauce (I used Frank’s)

For the wraps:

  • 6 large lettuce leaves, Bibb or Iceberg
  • 1 1/2 cups shredded carrots
  • 2 large celery stalks, cut into 2 inch matchsticks




In a slow cooker, combine chicken, onions, celery stalk, garlic and broth (enough to cover your chicken, use water if the can of broth isn’t enough). Cover and cook on high 4 hours.

Remove the chicken from pot, reserve 1/2 cup broth and discard the rest. Shred the chicken with two forks, return to the slow cooker with the 1/2 cup broth and the hot sauce and set to on high for an additional 30 minutes. Makes 3 cups chicken.

To prepare lettuce cups, place 1/2 cup buffalo chicken in each leaf, top with 1/4 cup shredded carrots, celery and dressing of your choice. Wrap up and start eating!

Source: (of course!)