Page 5 - ROOT by Brock November December 22

Nutrition NOte: MINDFUL EATING
Mindful eating follows the principles of your work – distracted eating disconnects
mindfulness, but it is applied to how we you from the meal, leading to unintentionally
nourish ourselves. Mindful eating is a overeating. Removing distractions allows you
deliberate practice that aims to slow us to be present with the meal (and the people
down, increase awareness, and focus on our you may be eating with).
mealtimes' foods and experiences.
Start small – You can always go back for
Mindful eating is not a diet, nor is it seconds! Smaller portions put less food on the
intended for weight loss. Instead, this plate and also make it easier to check in with
practice allows us to be more aware of our your hunger if you feel you need another por-
eating habits and foster a more positive tion (which is also okay to do! If you're still
relationship with food. Following even just hungry, eat another serving).
a few steps of mindful eating may show you
something you never knew about yourself. Slow down – Slowing down makes us take
For example, you may realize that your time to chew and savor a meal. When we are
stomachaches and GI distress are caused by distracted or do not feel that we have enough
eating too quickly. By slowing down a bit time, we eat our food quickly. Taking a few
and being more present with the meal, you extra minutes lets our bodies and brains talk
may lessen the uncomfortable side effects to each other to signal if we are full.
that you have accepted as normal. Check-in with yourself – This goes hand
Mindful eating is a practice that needs to in hand with slowing down and savoring your
be honed, but if you start with one or two meal. Think about how you feel, how the food
suggestions, meal times may be a more tastes, what textures you notice, and the smells
pleasant, less stressful experience. So try to your meal may have (Savory, garlicky, sweet or
follow some of the suggestions listed here to spicy?). Focusing on your dish and how you
begin your mindful eating journey! are feeling helps you connect and be more
attentive.
Eat when you start to feel hungry – If
you can eat as soon as you begin to notice Sources:
your hunger and not when you are ravenous, https://www.health.harvard.edu/staying-
you are less likely to overeat. healthy/8-steps-to-mindful-eating
Remove distractions – Put down the https://www.healthline.com/nutrition/
phone, turn off the TV, and step away from mindful-eating-guide

On The Rise: MULTI-COOKERS

For those who may not be familiar, multi- There are multi-cookers available for all
cookers are appliances capable of cooking budgets, spaces, and needs. So, if you are
foods in several different ways. Instead in the market for a new slow cooker, air-
of jamming up your kitchen counter with fryer, or rice cooker, consider purchasing a
several devices, multi-cookers can do the multi-cooker to meet the needs of several
jobs of various machines. appliances! You’ll free up counter space and
make your culinary dreams come to life with
Today, most multi-cookers can slow cook,
steam, pressure cook, air fry, dehydrate, the ability to create all types of meals!
and even carry out sous vide-like tech- Source:
niques. Some multi-cooker appliances can https://www.thespruceeats.com/best-multi-
stir food, too. cookers-4842905