Weekly Challenge: Mindful Eating

Happy Monday! I hope you all had a great weekend.


Welcome to your MINDFUL EATING challenge.

Your challenge this week is to EAT MINDFULLY at least 1 meal each day

You may never go back. 

The whole idea of mindful eating is to PAY ATTENTION to how you feel before, during, and after your meals …

From how full you get while you’re eating … to how the food tastes and feels in your mouth … and even how you feel afterward.

This helps you tune in to your body so you can recognize when you’re feeling satisfied and good … 

Versus eating out of habit or because you’re stressed, happy, or for entertainment.

Plus, you’ll likely develop a newfound appreciation for the food you eat.

Here’s how to get started:

When it’s time to eat …

  • Turn off the TV and put your phone out of reach.
  • Eat slowly, taking time to thoroughly chew and taste each bite. It takes your body about 20 minutes to recognize that it’s full.
  • Focus on how each bite of food makes you feel.
  • Stop eating when you’re full.
  • And also, before and after you eat, note – without judgment – whether you are truly hungry, and whether the food you chose is of benefit to your health, goals, and well-being.

At first, this might feel a little frustrating but hang with it … it’s just ONE meal a day.

When you start to tune in, you’ll probably find your habits and food preferences begin to change.

đź’ˇWhat do you think? Are you in? Let me know in the comments. Join my private Facebook group.

Love and Light,


About Me

I’m Shaline Miller and I’m a Certified Integrative Nutrition Health Coach, Precision Nutrition Certified Nutrition Coach, Blogger, Author, and Yogi.

I graduated with a Bachelor’s of Science degree in Business Administration with a major in Human Resources Management from California State University Long Beach.

It is my health issues with acid reflux that led me to study holistic nutrition and become a Health Coach.  I took several acid reflux medications but found that none of them alleviated my acid reflux. One day, I decided that I needed to stop taking medication and make some changes. I naturally alleviated my acid reflux symptoms by changing my diet and making some lifestyle changes. 

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What is Mindful Eating?

Happy March!


Quote of the Month

I have made it a rule to give every tooth of mine a chance, and when I eat, to chew every bite thirty-two times. To this rule I owe much of my success in life.  – William Gladstone


Mindful Eating

Mindful eating is taking the time to slow down and chew more. This one simple strategy can make a big difference.

When it comes to increased health, it’s not just what we eat but how we eat. Digestion actually begins in the mouth, where contact with your teeth and digestive enzymes in your saliva break down food. But these days most of us rush through the whole eating experience, barely acknowledging what we’re putting in our mouths. We eat while distracted—working, reading, talking and watching television—and swallow our food practically whole. On average we chew each bite only eight times. It’s no wonder that many people have digestive problems.

There are many great reasons to slow down and chew your food.

  • Saliva breaks down food into simple sugars, creating a sweet taste. The more you chew, the sweeter your food becomes, so you won’t crave those after-meal sweets.
  • Chewing your food adequately allows your body to absorb and assimilate more nutrients and improves digestion.
  • More chewing produces more endorphins, the brain chemicals responsible for creating good feelings.
  • It’s also helpful for weight loss, because when you are chewing well, you are more apt to notice when we are full.
  • In fact, chewing can promote increased circulation, enhanced immunity, increased energy and endurance, as well as improve skin health and stabilize weight.
  • Taking time with a meal, beginning with chewing, allows for enjoyment of the whole experience of eating: the smells, flavors and textures. It helps you to give thanks, to show appreciation for the abundance in your life and to develop patience and self-control.

The power of chewing is so great that there are stories of concentration camp survivors who, when others could not, made it through with very little food by chewing their meager rations up to 300 times per bite of food. However, you can experience the benefits of chewing by increasing to 30 chews per bite. Try it and see how you feel.

Try eating without the TV, computer, smart phone, or noisy company. Instead just pay attention to the food and to how you are breathing and chewing.

This kind of quiet can be disconcerting at first, since we are used to a steady stream of music, TV, reading email, and demands from others. But as you create a new habit, you will begin to appreciate eating without rushing. You have to eat every day—why not learn to savor and enjoy it?

Because you’re taking more time to chew, you’ll also notice that you feel full sooner, which means you’re much more likely to consume fewer calories while still feeling full. This can help with weight loss and/or weight maintenance.

Before you eat, take a deep breath or two and relax.  Focus on the meal you are about to eat.  Do your best to chew each bite 30 times and see how you do and how you feel.

After you do this for a while, you won’t have to count anymore; you’ll know by the texture of the food, which should be completely liquefied before you swallow.  Your stomach doesn’t have teeth, so the more you can break down the food in your mouth, the easier it will be for your body to digest it.

Give it a try at your next meal today.


Food Focus: Quinoa

 Quinoa (pronounced keen-wah), is a nutritional powerhouse with ancient origins. It was originally cultivated by the Incas more than 5,000 years ago; they referred to it as the “mother of all grains.” It contains all nine essential amino acids, making it a great source of protein for vegetarians. Quinoa is also high in magnesium, fiber, calcium, phosphorus, iron, copper, manganese, riboflavin and zinc.

While quinoa is widely considered a grain, it’s actually the seed of a plant called Chenopodium or Goosefoot, related to chard and spinach. Quinoa is a gluten-free grain and has a similar effect as other whole grains in helping to stabilize blood sugar.

It has a waxy protective coating called saponin which can leave a bitter taste. For best results, rinse quinoa before you cook it or even soak it for a few hours or overnight. When cooked, it has a fluffy, slightly crunchy texture. Try it in soups, salads, as a breakfast porridge or as its own side dish.

For quinoa, and whole grains in general, the majority of digestion occurs in the mouth through chewing and exposure to saliva. For optimal nutrition and assimilation, it is vital to chew your grains well and with awareness. A great meditation is to find a calm place, without distractions, to sit down for your meal. Make it a habit to chew each bite 20 times or more. See how this simple practice can help your digestion and overall focus for the rest of your day.


Recipe of the Month: Quinoa Pilaf

Prep Time: 3 minutes

Cooking Time: 30-40 minutes

Yield: 4 servings


1 cup quinoa

2 1/4 cups organic chicken or vegetable stock

1/2 cup dried cranberries

1/2 cup walnut pieces

1/4 cup chopped fresh parsley

pinch of salt


  1. Rinse quinoa in fine mesh strainer until water runs clear.
  2. Boil the water and add quinoa and salt, cover and reduce heat.
  3. After 15 minutes add cranberries and walnuts to top; do not stir.
  4. Cook 5 minutes more, until all the liquid is absorbed.
  5. Remove from heat, add parsley and fluff with fork, cover and let sit for 3-5 minutes and serve.



What is Clean Eating?

Clean Eating is consuming food the way nature intended; it is consuming food the way nature delivered it.  Clean Eating is not a diet. No matter how many of the fad diets you try, you will notice that the weight returns.  Clean Eating is a lifestyle approach to food and how the food is prepared.  This leads to an improved life; one meal, one day at a time.

Steps to Clean Eating

  1. Eat five to six times a day. Three meals and two or three small snacks. This includes lean protein, plenty of fresh fruit and vegetables, and complex carbohydrates with each meal.  Eating throughout the day keeps your body energized and burns calories efficiently all day long.
  2. Choose organic whenever possible.  If you have a tight budget, make meat, eggs, dairy, and the Dirty Dozen your priorities.
  3. Drink at least two liters of water a day.  Use a glass or BPA-free container.
  4. Limit your alcohol intake to one glass of antioxidant rich red wine a day.
  5. Get familiar with labels.  Clean foods contain short ingredients lists.  Any product with a long ingredient list is human-made and not considered clean.
  6. Avoid processed and refined foods such as white flour, rice, salt, sugar, bread, and pasta.  Enjoy complex carbs such as whole grains as an alternative.
  7. Avoid trans fats, fried, and foods high in sugar.
  8. Consume healthy fats.
  9. Learn about portion sizes.  Eat more fruits and vegetables and a smaller portion of protein and carbs. Use the Harvard School of Public Health’s Healthy Eating Plate as a guide.
  10. Reduce your carbon footprint.  Eat produce that is seasonal and local.  It is less taxing on your wallet and our environment.
  11. Shop with a conscience.  Consume humanely raised, local meats, and ocean-friendly seafood.
  12. Slow down and savor your food – take time to chew and enjoy your food. This is mindful eating.
  13. Make meal time a family affair.