Simple Ways to Tell if Your Food is Nutritious

by Caitlin H,

Mar 6, 2023

Proper nutrition is one of the most important ways to ensure you lead a healthy, happy, long life. In fact, studies show that eating a balanced diet plays a role in all sorts of things. 

It can be challenging to know whether your food is nutritious. Labels can be confusing if you’re not a nutrition expert, and honestly, how many of us are? But don’t stress! Check out our easy to follow beginner’s guide to deciphering food labels.

8 Essential Elements for a Healthier Heart

by Caitlin H,

Feb 27, 2023

February is American Heart Month, an annual observance of the importance of cardiovascular health. The American Heart Association and all health providers use the month to remind us to engage in healthy habits that reduce our heart disease risk.

That’s why the American Heart Association (AHA) identifies these eight essential elements to better heart health. Read on to learn more!

Break That Snacking Habit with These Expert Tips

by Caitlin H,

Feb 20, 2023

It’s 8 p.m., and you’re enjoying your favorite TV show or cozied up on the couch with a good book. Then, you get up and find yourself standing in the kitchen, reaching for a handful of chips or a couple of cookies.

If this sounds all-too-familiar, you’re not alone. Mindless snacking is a habit many of us deal with daily, whether sitting at the office (or home office), perusing social media, or even snuggling up in bed.

Thankfully, there are ways you can cut back on snacking.

10 Delicious, Healthy Dinners to Wow Your Sweetheart

by Caitlin H,

Feb 14, 2023

Did you remember Valentine’s Day? If you or your sweetie are trying to eat healthily, why not keep the momentum going by whipping up a delicious dinner?

Want to try a new recipe to surprise your sweetie for Valentine’s Day (or any day)? We’ve got your covered with some tasty choices! Bon appétit!

7 Ways to Make the Most of Your First Day at the Gym

by Caitlin H,

Feb 6, 2023

You did it. You committed to your health and fitness and signed up for a gym membership. And now, it’s time to step into that world of weights and cardio machines for the first time. It can feel pretty darn intimidating. That’s more than okay. It’s a brand new situation, and doing anything for the first time can be nerve-wracking.

Thankfully, the gym is actually a place you can have fun and spend time — you just have to set yourself up for success before showing up for the first time.

These 5 Simple Dietary Swaps Could Lengthen Your Life

by Caitlin H,

Jan 30, 2023

If the potential of adding years to your life by making small changes appeals to you, listen up.

Improving the quality of foods you eat daily — even just a little — can extend your life, no matter how old you are.  Making some simple swaps to your overall diet can improve your nutritional intake — and maybe even add years to your life!

Step Outside Your Comfort Zone This Year

by Caitlin H,

Jan 23, 2023

The new year is often when we think about hitting the reset button on some (or several!) aspects of our lives. We consider our intentions, set goals, and start doing what we can to achieve them.

This year, consider the following: How often do you set a goal to do something extraordinary that will give you a sense of true exhilaration?

Maybe it’s time to step outside your comfort zone and live life to the fullest!

8 Simple Ways Women Can Move More While At Home

by Caitlin H,

Jan 16, 2023

You’ve heard it before, and you’ll hear it again; physical activity is crucial to controlling your weight, gaining healthful benefits, and expanding your lifespan. 

A recent study found that physical activity was associated with a lower risk of death for women. By participating in daily activity of any intensity, a woman could lengthen her expected lifetime. Fitness guru, Dr. Gabe Mirkin tells us “You do not need to have a specific exercise program to stay fit, you just need to keep on moving for a large part of each day.” That’s good news if you’re not a big fan of what we traditionally associate with exercise.

So, what can you do to make sure you can keep your body in motion each and every day? We have 8 simple ideas for you! (Men, you can do these things, too!)

Lorrie Mills Lost 15 Pounds In Just Three Months

by Caitlin H,

Jan 9, 2023

Lorrie Mills is a giving person. During the holiday season, he sponsors families in need by fulfilling their wishlists and providing food. But in April 2022, Lorrie learned some troubling news that meant it was time to give something to himself, too.

When his doctor started making notes in his medical records about his chances of stroke or heart attack (or worse) Lorrie took him seriously. That same day he found Diet-to-Go, and three months later he’s happy to share what he’s learned.

Clever Hacks To Help You Get a Better Night’s Sleep

by Caitlin H,

Dec 19, 2022

A quality night’s rest is one of the best feelings. It makes it much easier to take on the day’s tasks, make time for exercise, think clearly, be productive and even make better nutrition choices.

Unfortunately, many of us may struggle to get quality sleep. 

If you’re one of those people, you may want to take a peek at our list of things you can try in order to up the quantity (and quality) of those zzzzs! 

20 Weight Loss-Themed Gifts They’ll Love

by Caitlin H,

Dec 12, 2022

Finding the perfect gift for a loved one can be challenging, especially if you want to support their weight loss goals tactfully.

Thankfully, there are options to give them what they want (or need!) with class. Our holiday gift roundup below includes ideas for 20 thoughtful, quality weight loss-related gifts that will make them smile and help them achieve their goal!

10 Festive & Fun Light Christmas Cocktails

by Caitlin H,

Dec 5, 2022

Holiday get-togethers are often synonymous with high-calorie adult beverages like spiked eggnog, mimosas, wine and beer. While it’s okay to indulge occasionally, there are also a ton of fun, lower-calorie beverages you can whip up instead.

Keep these 10 Christmas-themed cocktail recipes on hand for any upcoming festivities and you can enjoy without going overboard. As always, be sure to drink responsibly!

Dont JUST Diet. Create a Healthy Lifestyle

by Caitlin H,

Nov 28, 2022

Anyone who’s ever struggled with weight knows how challenging it can be to find a diet that works, especially with so many options.  

Well, here’s the thing. While selecting a healthy, well-rounded diet that works for you is essential, changing your mindset to focus on changing your overall lifestyle is even more critical. By approaching your weight loss plan to improve your health and overall wellness, you’re much more likely to find success.

But how do you do that?

8 Common Ailments a Better Diet Can Help Remedy

by Caitlin H,

Nov 21, 2022

Many of us pursue healthy eating in an effort to lose weight. While that is essential, consistently eating meals that are balanced for nutrition can also help with many common ailments we face throughout our lifetimes.

Read on for a list of expert and science-backed health issues that eating right can help reduce, tame, and support, so you can live life to the fullest!

8 Ways to Benefit from Meeting with a Dietitian

by Caitlin H,

Nov 14, 2022

Losing weight is a challenge. 

It’s okay to feel overwhelmed and unsure. Thankfully, there are professionals who can provide guidance, answer your questions, and help you create an individual weight loss plan that works best for you. 

Diet-to-Go believes that having a dietitian available to our clients is an essential service, which is why Rebecca Mohning, our in-house dietitian and nutritionist is on standby to help you create a plan that will work for you.

Is Your Diet Really Healthy? 10 Quick Tips to Eat Better

by Caitlin H,

Nov 7, 2022

If you’re incorporating plenty of fruits, vegetables, lean protein, complex carbs and whole grains into your diet, you probably think you’re eating a well-rounded diet. There’s a solid chance that may be true! But, a recent study published in the American Society for Nutrition found that many of us think our diet is healthier than it really is.

Thankfully, you can take control of your diet and ensure you’re getting the proper nutrition that can support you in reaching your goals, and WE CAN HELP!

8 Keto-Friendly Halloween Dishes Party Guests Will Love

by Caitlin H,

Oct 24, 2022

Halloween is a fun time for everyone, but it can be difficult for those of us on the keto diet to resist all that candy, unhealthy food and those baked goods sitting around this time of year.

Thankfully, just because you’re low-carb living doesn’t mean you can’t enjoy yourself. We’ve come up with a few Halloween-themed snacks… it’s scary how yummy they are!

10 Different Types of Yoga to Master Your Body and Mind

by Caitlin H,

Oct 17, 2022

Controlling both your mind and body are two things that can work wonders toward improving your overall health and weight loss efforts. And yoga is a highly effective way to get that control.

Yoga combines breathing and meditation (mind) with movement (body) to boost various elements of your health, including flexibility, endurance, strength, inner peace and well-being. Yoga is practiced by millions of people and the varieties and forms of the practice is growing. You can try out for mediation, fitness, spirituality and, of course, fun!

Work your way down our list of 10 different yoga types! You’re sure to find the perfect yoga workout.

3 Strategies to Maximize Weight Loss Through Portion Control

by Caitlin H,

Oct 10, 2022

Most diets focus on restricting your eating by cutting out things like refined sugars, carbohydrates, fat content, etc. And while reducing your intake of those things can aid in weight loss*, the constant restriction can also make it more challenging to stay dedicated and consistent.

Another practical approach is to allow some of the foods you enjoy most while focusing on portion control instead. Portion control is when you focus on the amount of food you’re eating and adjust it according to your calorie and nutritional goals.

Applying some simple routine tips to your meal portion control can go a long way toward helping you reach your goals!

Former Ballroom Dancer Reverses Diabetes while Shedding 45 Pounds with Diet-to-Go

by Caitlin H,

Oct 3, 2022

For 77-year-old Florida resident Judith Nelson, weight loss came secondary to a deep desire to regain control of her health and expand her lifespan.

“Healthy living is what’s most important to me,” Judith said. “Right now longevity and not being a burden to my children is my primary goal, and that comes from being healthy.”

Find out how Judith Diet-to-Go helped Judith work towards her goals, and find out how YOU could be our next success story!

An easy weeknight dinner or side dish ready in less than 30 minutes, this kung pao vegetables recipe is made with eggplant, broccoli and bell pepper, coated in a sweet and savory sauce with a little spice.

There is nothing I love more than a savory and spicy sauté of all my favorite vegetables!

Inspired by kung pao chicken, which originated in the Sichuan Province of south-western China, this version boasts veggies like eggplant, broccoli and bell pepper, but you can use whichever veggies you have on hand! It’s easily customizable.

Make this a more complete and satiating meal by adding a source of protein! Think chicken, tofu, tempeh, shrimp or steak!

What really makes this recipe is the robust savory, sweet, and spicy sauce inspired by Asian flavors.

And the peanuts give the dish a satisfying crunch that complements the vegetables and adds a nice nutty flavor too.

The best part of this recipe is you need less than 30 minutes to make it!! Weeknight dinner rotation, here we come!

Ingredients You’ll Need

Notes on Ingredients:

Equipment You’ll Need (affiliate links – if you make a purchase I receive a small commission)

How to Make Kung Pao Vegetables

Marinate the eggplant. Toss eggplant, broccoli and marinade ingredients (mirin, soy sauce and corn starch) together until fully coated. Set aside.
Make the sauce. Add black vinegar, soy sauce, sugar, ginger, garlic, and corn starch to a small mixing bowl, and whisk to combine.
Sauté vegetables. In a wok or large sauté pan, melt 2 tablespoons oil on high heat. Add eggplant and broccoli and cook until lightly golden brown and tender, about 6-8 minutes, deglazing the pan as needed. Transfer cooked vegetables back to the large mixing bowl and set aside.
Add some spice. Add remaining 1 tablespoon oil to pan, add dried chiles and saute until fragrant, about 1-2 minutes. Add the bell pepper and cook until just tender, about 5-7 minutes.
Toss with the sauce. Add the cooked eggplant and broccoli, peanuts, scallions, and the sauce and toss to coat. Cook until sauce is thickened, about 1 minute.

Expert Tips:

Try chopping the vegetables as evenly as possible so they all cook evenly.
To lessen the heat, remove seeds from chiles.
Substitute vegetables for any that you desire or are in-season! Frozen can work as well! Defrost first and then drain out any remaining liquid before using.
If the sauce is too thick, I recommend reconstituting with a little bit of water or extra soy sauce! If it’s too thin try adding more cornstarch.

Recipe FAQs

1. What exactly is kung pao?

The classic dish made with chicken in Sichuan cuisine originated in the Sichuan province of south-western China and includes Sichuan peppercorns. Kung pao sauce is sweet, savory, and spicy.

2. What if I don’t like eggplant?

That’s totally okay! You can substitute any of the vegetables for zucchini, squash, snap peas, mushrooms or any veggie you love!

3. Can I prep this in advance?

You can chop up the eggplant and broccoli in advance, and you can even whisk together the sauce ahead of time. But once you make the recipe I recommend serving it immediately as the vegetables can get mushy over time. 

Substitutions and Additions

If you don’t have red chiles on hand, you can substitute with 1/2 teaspoon red pepper flakes (less if you want it milder)
Add shrimp, chicken, tofu, tempeh, or steak for a source of protein and to make this more filling!
Other vegetables that would work well in this dish are mushrooms, snow peas, onion, baby corn, carrots, squash, zucchini, etc.

Storage and Preparation

Kung Pao Vegetables leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days. I recommend reheating in a skillet on medium heat and tossing until warm. 

Recipes That Pair Well

For more Asian-inspired recipe inspiration, check out my other recipes below!

If you like this recipe, please be sure to comment and give it a 5 star rating below. If you make it, share it on Instagram and tag me @karalydonrd and I’ll re-share it with my followers! If you want to save this recipe for later, be sure to pin it on Pinterest!

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Buffalo Chicken Casserole – The Real Food Dietitians

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If you purchase an independently reviewed product or service through a link on our website, STYLECASTER may receive an affiliate commission.

Your skin might start wreaking havoc when it’s that time of the month, which is completely normal (unfortunately). You can’t just alter your hormones to stop acne from cropping up on your face; however, you can apply products that are meant to calm inflammation, improve breakouts, reduce the look of pores and even skin tone and texture. Enter: the Period Faace Mask. 

You heard that right—there’s a face mask specifically formulated for those who are on their periods. When you just can’t control what’s going on inside of your body and how it affects your skin, reach for this gel face mask that does all of the above. Apply it before, during and after your cycle to stick it to your irritated, temperamental skin. 

Keep your complexion clean and clear thanks to this formula’s all-star lineup of ingredients. You can’t have a hydrating face mask without incorporating hyaluronic acid, now can you? This ingredient locks in moisture, which is key to keeping your skin happy. Additionally, green tea is a great anti-inflammatory (perfect for hormonal acne), while lavender balances the skin and zinc and clary defend against potential breakouts. White willow contains salicin, which comes from salicylic acid, and we all know how amazing this ingredient is for minimizing the appearance of pores and evening skin tone and texture. 

Don’t let hormonal acne harsh your vibe while you’re on your period. Thanks to the Period Faace Mask, it’s totally possible to have clean and clear skin during that time of the month! 

RELATED: This Pore-Clearing Face Mask Doubles As a Primer For People Who Sweat a Lot 

One five-star shopper raved, “Period Faace Mask is the best thing I have ever put on my face! Smells amazing and really does what it says on the bottle.” 

The best part about this product is that you can apply it before, during and after your period. Swipe on a thin layer to prime your face or a thick layer for use as a leave-on mask. Does your face need even more T.L.C.? Put on a thick layer for 20 minutes or even overnight for best results. Your skin will soak up all the goodness of this face mask and look and feel so much better afterward.

Plus, ordering a tube of this gel mask will give you a whopping 40 uses, which is a lot considering this product is mainly for use during one week of each month. You’ll also get free hair clips with your purchase, and part of the sales of this mask will go towards donating a pack of sanitary products to those in need.

Say goodbye to sensitive, irritated, inflamed skin during your period and say hello to soothed, clear, smooth skin instead. Your period’s got nothing on your complexion when you apply this acne-fighting face mask.

In need of even more remedies for a specific skin concern? Check out these other offerings from Faace Beauty.

Faace Beauty Stress Faace Moisturizer

Try Faace Beauty’s new Stress Faace Moisturizer, too. It leaves behind smoother and brighter skin in just two hours, per the brand. 

Faace Beauty Tired Faace Mask 

Return some glow to your complexion with the Tired Faace Mask. It perks up your skin by brightening, exfoliating, plumping and strengthening it. 

Coconut oil has been a staple ingredient in many skin care and beauty routines for years, and for good reason: It is a natural moisturizer, offers antibacterial properties and can help protect the skin from environmental damage that accelerates the signs of aging. A versatile fat packed with skin-loving properties, it can work wonders on a dry and flaky complexion. Although its raw form can be comedogenic and clog pores, coconut oil used for skin care is formulated to be beneficial to the skin. Read on for the three ways coconut oil helps the complexion and could be the perfect ingredient for your daily skin care routine.

3 Benefits For The Skin | Coconut Product Picks

3 Benefits Of Coconut For The Skin

1. Coconut Oil Kills Bacteria

Coconut oil contains lauric acid, caprylic acid and capric acid. These fatty acids, especially lauric, have major anti-viral and antimicrobial properties that can kill off harmful bacteria and are beneficial for acne-prone skin. It should be noted that although coconut oil possesses antibacterial properties, it should not be considered as a replacement for professional medical treatment for bacterial infections.

2. Coconut Oil Provides Antioxidants

Rich in antioxidants like Vitamin E, coconut oil can delay the visible signs of aging such as fine lines and wrinkles. Vitamin E is a fat-soluble antioxidant known to protect skin cells from damage caused by environmental stressors, such as UV rays. Coconut oil is also rich in polyphenols, a group of antioxidants commonly found in plant-based foods. Polyphenols are known for their ability to reduce inflammation and protect against cellular damage. By incorporating coconut oil into your skin care routine, you may be able to protect your skin from premature aging and preserve a healthy, youthful complexion.

3. Coconut Oil Replenishes Moisture

Coconut oil has emollient properties that replenish moisture, soothe the skin and strengthen the skin’s barrier to lock in moisture. As dermatologist Jane Wu explains, coconut oil may reduce transepidermal water loss (TEWL), the process of water evaporating from your skin and causing a dry, flaky complexion. If you tend to have dry skin, coconut oil could help you reduce the amount of moisture lost by the skin.

Coconut Product Picks

Coconut Age Corrective Moisturizer

With the many incredible benefits of coconut oil, it’s not a surprise that one of our best-selling and award-winning products, the Coconut Age Corrective Moisturizer, uses coconut oil as one of its key ingredients. As well as relieving dry skin, the Coconut Age Corrective Moisturizer also provides the skin with a tightened and lifted appearance due to a Natural Retinol Alternative Complex. In addition, this moisturizer is formulated with both coconut oil and coconut water to hydrate and defend the skin from visible signs of aging. You can use this moisturizer both day and night, but an evening application may be especially beneficial.  While you sleep, your skin is able to repair the damage done during the daytime hours. This moisturizer supports your skin’s natural repair process, protecting your skin from TEWL overnight.

Coconut Cream Masque

Enrich and plump the appearance of the skin with the Coconut Cream Masque. Coconut oil is combined with coconut water and shea butter to promote the look of elasticity, revitalize the skin’s appearance and replenish the skin’s moisture. This formula also contains a Biocomplex2™, a booster of antioxidants that reduces the appearance of wrinkles and improves the appearance of the skin.

Coconut Sugar Scrub

Return moisture to the skin across your body with the Coconut Sugar Scrub. With coconut oil and natural sugar cane, the skin is effectively exfoliated and returned to a soft and silky appearance. You can apply the scrub to damp skin along your legs, arms, elbows and any part of the body that needs exfoliation and rejuvenation. 

Coconut Milk Cleanser

The Coconut Milk Cleanser has a creamy texture that helps keep the skin hydrated and soft. This gentle cleanser won’t dry the skin as it contains coconut milk, coconut oil and calendula oil to moisturize and soften the look of the skin. You’ll also notice a look of radiance and vitality restored to youthful-looking skin thanks to the inclusion of Biocomplex2™.

Interested in experiencing this rejuvenating ingredient? Discover coconut products at your nearest authorized Eminence Organics spa.

This article was originally written in October 2017.

by Caitlin H,

Mar 6, 2023

Proper nutrition is one of the most important ways to ensure you lead a healthy, happy, long life. In fact, studies show that eating a balanced diet plays a role in all sorts of things, including:
 

Lowering the risk for serious health issues like heart disease and type 2 diabetes.
Managing chronic conditions to prevent complications.
Protecting against illnesses.
Increasing the quality of life.
Improving cognitive abilities and mental wellness.

That’s just a few reasons why good nutrition is so vital! Here’s the thing: It can be challenging to know whether your food is nutritious. Labels can be confusing if you’re not a nutrition expert, and honestly, how many of us are?

March is National Nutrition Month, making it an excellent time to focus on getting the proper nutrition. That’s why we put together a beginner’s guide to help you read the food label to determine if food is nutritious and worth chowing down — or low quality and suitable only for the garbage can.
 

Check the Ingredients First

Ingredients on nutrition labels are supposed to go according to their quality. So, if ingredients like sugar, salt, or enriched wheat flour are listed first, they’re the most plentiful in that particular food. That’s a quick way to tell if the food is healthful or packed with low-quality contents.
 

The Type of Fat Matters

All fats are not created equally. Some, like polyunsaturated and monosaturated, are good for you in moderation. You can find these types of fats in foods like salmon and nuts, and they can help lower your bad cholesterol. Other fats, like trans and saturated fats, can raise bad cholesterol and increase the risk of heart disease.
 

100% Is the Number to Look For

Whole grains are a vital part of a balanced diet. Unfortunately, many food labels can be deceptive regarding whether something is really whole grain or not. If the bread packaging doesn’t have “100%” on it, it’s likely not 100% whole grain and is likely processed with refined grains, lowering its nutritional value. That’s also the case when it comes to juice. Juices that don’t have 100% on the label likely contain a bunch of added sugars.
 

Fiber is Your Friend

Your first instinct when looking at a nutrition label is likely to study the calories and serving size. While that is important, so is finding the fiber numbers. High-fiber foods tend to have fewer carbohydrates and lower added sugars. Fiber also keeps hunger in check by regulating how the body breaks down sugar.
 

Sugar Content Matters

Speaking of sugar, that’s another one you’ll want to hone in on. The American Heart Association recommends consuming an average of 25 grams of sugar daily. Most of us consume way more than that. Check every label for its sugar content, and avoid anything with high levels.

Knowing whether food is nutritious can seem like a daunting task. Diet-to-Go can help! Our chef-crafted meals are controlled for calories and portion size, don’t use added preservatives, and deliver healthy, quality nutrition right to your door.
 

 

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Author: Caitlin H
Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.

 

12 Energy Ball Recipes (Healthy Snack Recipes) – The Real Food Dietitians

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Use these mindful eating journal prompts and reflection questions to assess your current relationship with food.

Mindful eating is all about finding what works for your unique body. It’s about tapping into your body’s cues, your personal wants, likes, and dislikes. It’s about getting to know your habits and tendencies in a compassionate way so you can make adjustments with ease. 

What is Mindful Eating?

Here at Nutrition Stripped, we believe there are two important aspects of eating well every day: what you eat and how you eat.  The concept of mindful eating is more about how to eat rather than what or how much you are eating. It’s all about putting the focus back on your experience at mealtimes.

Mindful eating is a practice that allows you to be more intentional with your eating habits while also maintaining a healthy relationship with food. Slowing down and bringing more mindful awareness to what you’re eating and how you’re feeling before, during, and after meals is one of the best practices you can have for finding what works for you and creating healthy eating habits. 

The following mindful eating journal prompts will walk you through exactly how to reflect on your relationship with food so you can be more mindful.

10 Mindful Eating Journal Prompts and Reflection Questions

You can use these journal prompts and reflection questions to get to know yourself and your relationship with food a bit better. Use this knowledge to help build your mindful eating routines and positive relationship with food. 

While engaging with these mindful eating journal prompts and reflection questions, don’t forget to do so with compassion. Don’t judge yourself or your answers, allow yourself to be candid and honest. This allows for growth and change.

You can engage with all of these prompts in one sitting, or you can pick one or two to engage with at a time. Whatever works best for you! 

1. How would I describe my current relationship with food?

(i.e. balanced, imbalanced, negative, forced, easy, restrictive, tumultuous, normal, frustrating, controlling, easeful, fun, etc.)

In this first mindful eating journal prompt, reflect on your relationship with food. What words come to mind when you think about it? How would you describe it? This will help to set the scene for what we’re working with while engaging with the following prompts.

2. What do I enjoy about my current relationship with food? 

(i.e. I’m able to eat what I enjoy while also physically nourishing myself, I never feel restricted, I don’t feel out of control around food, I enjoy nourishing myself, etc.)

Think through the positive components that you associate with your relationship with food here. What parts of your relationship are enjoyable? What do you like about it? Get really specific here. 

2. What do I dislike about my current relationship with food? 

(i.e. I’m not able to eat what I enjoy, I don’t know how to nourish myself, I often feel restricted, I feel out of control around food, I feel stressed about food, etc.)

Now think about what you may not enjoy about your current relationship with food. And remember, self-compassion is key here. No judgment allowed! Just let yourself mindfully reflect and assess. This particular mindful eating journal prompt can help you identify what you would like to change. 

3. What does hunger feel like to me? What does satiety feel like to me?

(i.e. My stomach growls, food starts to sound good, I think about food more, I get a little brain fog, my stomach feels empty, my hands get a little shaky, etc.)

Now that we’ve working through some of the overarching themes, let’s work through some of the more specific parts of your relationship with food. While engaging with this journal prompt, it can be helpful to physically picture yourself the last time you felt hungry. Maybe it was earlier today, or last night, or even right now! Then start to walk through the feelings (both physical and mental), that you experience. 

4. Do emotions ever impact my eating habits? If so, how? 

(i.e. When I’m sad I turn to food, when I’m excited I never want to eat, when I’m stressed I eat past my hunger cues, when I’m stressed I ignore my hunger cues, when I’m overwhelmed I overeat, etc.)

Think through how your emotions impact your relationship with food. What kinds of emotions impact your choices? How often does it happen? What happens when you’re feeling that emotion and in need of food? The more awareness you have surrounding your emotions in relation to food, the easier it will be to change or sustain your actions at the moment as needed. 

5. What food items do I enjoy eating? 

(i.e. anything and everything you enjoy)

Remember, this is a judgment-free zone. Write down everything and anything you enjoy eating, whether that’s an enjoyment-based food or a more nourishment-based food. If you struggle to think of anything here, that lets you know that this area needs a bit of discovery and exploration! 

6. What food items do I often crave? 

(i.e. chocolate, peanut butter, pasta, leafy greens, green juice, candy, potatoes, etc.)

Think about the food items you crave often. Foods you enjoy and foods you crave are slightly different. Cravings are stronger and sometimes may even feel involuntary. By shining a light on your cravings, you can learn a lot about where those cravings are coming from and why you’re experiencing them.

7. Are there any food rules I abide by? If so, list them. Are these food rules rooted in balance? If not, how can I make them more balanced?

(i.e. I can’t eat past 7 pm, I can only have carbs during the first half of the day, I can’t have chocolate in the house, I have to have vegetables with every single meal, etc.)

You can learn a lot about your relationship with food by identifying any food rules that you abide by. Once you’ve listed out any food rules that you have (as shown in the example above), reflect on whether or not they’re balanced. If the feel strict and rigid rather than flexible and easeful, try and think through how you can remove the rule and change it into something more balanced.

8. Are there certain foods I consider to be, “good”, or, “bad”? If so, what are they? And why do I assign this morality to them? 

(i.e. whole foods are good, starchy carbs are bad, candy is bad, ice cream is bad, vegetables are good, green juice is good, etc.)

When we label food as good or bad, we allow guilt and shame to come into our relationship with food. By identifying where and why morality plays a part in your relationship with food, you can start to remove it and practice more balance. 

9. Do I feel confident in my relationship with food? If so, why? If not, why? 

(i.e. yes, I nourish myself in a way that works well for me, no, I don’t know how to nourish myself without feeling overwhelmed, etc.)

Confidence is key for a mindful, balanced relationship with food. But sometimes we forget to check in with this! Take a moment to check in with your confidence level. Get to know where and why you do or don’t feel confident, so you can work to maintain that confidence or make a shift. 

10. What would I like to change about my relationship with food? How will I go about doing this based on my answers to the questions above? 

(i.e. I would like to remove morality from food, be more mindful at mealtimes, build my confidence, etc.)

Identify exactly what you would like to change and adjust after engaging with the previous questions in this reflection. Once identified, remember to do so with compassion and without haste. Take your time and remember, the goal is balance not perfection.

The Takeaway

Mindful reflection is one of the most powerful tools you can use to develop and maintain a balanced relationship with food. Use these mindful eating reflection questions time and time again to get to know yourself and your relationship with food even better!

Do You Want to Experience More Balance with your Food Choices?