Mindful Eating
Nutrition Blog

Mindful Eating

Maybe you have heard of mindfulness, which is the psychological process of bringing one's attention to experiences occurring in the present moment, such as meditation. But have you heard of Mindful Eating? If you’d like to learn more, come to our free class called Mindful, Healthy Eating on the last Friday of every month at 2:00, at Henry Mayo Fitness and Health. But for now, you could try “The Mindful Bite” at home by yourself or with your family.

The Mindful Bite

1. Hold your food item

2. As you bring food to your mouth, slow down and become aware of your movements.

3. Once the food is in your mouth, clear your hands. Put hands (or silverware) or remaining food down.

4. Chew this bite with your mind in laser-sharp focus on the process. Concentrate on the taste of the food and the act of eating. Don't do anything else while you're chewing. Simply chew and pay attention.

5. Keep chewing until the food is uniformly smooth. Use this consistency of the food as a signal to swallow. 

6. After you swallow, but before you bring more food to your mouth, rest for a few seconds, thereby inserting a pause into your eating.

Taco Stuffed Peppers

Recipe and photo courtesy of Delish.com

  • Extra-virgin olive oil
  • ½ onion, chopped (about 1 cup)
  • 1 clove garlic, minced
  • 1 lb. lean ground turkey, chicken, or beef
  • Salt and pepper
  • 2 tbsp. chopped cilantro
  • 1 tsp. chili powder
  • ½ tsp. ground cumin
  • ½ tsp. smoked paprika
  • 3 bell peppers, halved (seeds removed)
  • ½ cup shredded cheddar
  • ½ cup shredded monterey jack
  • 1 cup shredded lettuce
  • Pico de gallo, for serving
  • Hot sauce, for serving
  • Lime wedges, for serving


  1. Preheat oven to 375° and spray a large baking dish with cooking spray.

  2. In a large skillet over medium heat, heat about 1 tablespoon olive oil.

  3. Add onion and cook until the onion is tender, about 5 minutes. Stir in garlic and cook until fragrant, about 1 minute more. Add ground turkey or chicken, cook until no longer pink, about 5 minutes. Drain fat.

  4. Add chili powder, ground cumin, and paprika to mixture, then season with salt and pepper.

  5. Drizzle bell peppers with olive oil and season with salt and pepper. Place the peppers, cut side up, in the baking dish and spoon meat mixture into each pepper. Top with cheese and bake until the cheese is melted and the peppers are crisp-tender, about 20 minutes.

  6. Top each pepper with lettuce and serve with pico de gallo, hot sauce, and lime wedges