A recent presentation at the American Psychological Association’s annual meeting underscores the power and important health benefits of mindful or consciously-made food choices. As with more attentive control of momentary personal behavior in other domains, a variety of common mindfulness techniques have been shown in research to greatly improve the quality of our nutritional patterns, reducing unconscious and environmentally-stimulated eating habits. The presenting researchers offered a number of simple tips for healthier and more mindful meals: 1) use of smaller plates and food packages to encourage smaller meals and snacks, 2) intentionally slowed eating and new focus on stopping meals when internally full (rather than when food is externally consumed), 3) actively removing unhealthy foods from our environment that we do not want to eat, thereby requiring a conscious decision to pursue them, and 4) eating meals and snacks away from distractions such as television, increasing our ability to attend to, taste, and enjoy our food. Learn more about the presentation at Combating Mindless Eating and please send us your suggestions for more attentive, choice-based eating.

Photo courtesy of Tam Phonla Mai Ruam

Quick…is a big breakfast more or less healthy? Common wisdom often holds that a bigger breakfast is better for us – remember the old adage, “eat like a king in the morning and a pauper in the evening” – but new research suggests that smaller is better as far as breakfasts are concerned. The latest study was conducted by medical researchers at the Technical University of Munich. They tracked the eating patterns of almost 400 people, 3/4 obese and 1/4 of normal weight, and found that for both groups, larger breakfasts were closely associated with a higher daily calorie intake. Combine this study with other research suggesting that natural carbohydrate-eating early in the day reduces food and sweet cravings in the evening, and a pretty strong case emerges for a light breakfast of fruit and perhaps a small amount of protein. Learn more about the new study at Bigger Breakfast Bigger Calorie Count.

For new health and quality of life, which means a foundation of optimal natural eating via salad meals. This one includes a spicy seafood omelet with mixed greens, and diced kiwi, plum and orange…garnished with parsley, paprika, coriander, anise, and black pepper. Simple, quick, healthy…and delicious!

Curried square-cut pork and veggies on a bed of mixed greens with julienne cucumber and cut grape tomatoes…garnished with a few berries, pistachios, parsley, paprika, tarragon, anise, and black pepper…

Love one or more ethnic cuisines, but want to eat healthier than many of our traditions allow? The solution is a fusion of the old world and new natural. Here we have mixed spicy Latin chorizo and eggs with greens, berries, and sliced figs, creating a hearty meal that is alternatingly hot and cool with each bite…it’s garnished with slivered almonds, parsley, paprika, cumin, marjoram, and just a bit of red pepper. Bonito!

Spicey curry shrimp and diced veggies with baby greens, cucumbers, tomatoes, and the season’s first fresh figs…garnished with pistachios, parsley, coriander, anise, and black pepper…Mmmm!

A meta-analysis by researchers at Georgetown University has confirmed earlier findings that the popular practice of colonics offers no health benefits and clear personal risks. The new research looked at 20 prior studies of the benefits of colonic irrigation, a popular offering at health spas, and concluded that there was no evidence of a health benefit across these varying studies. The researchers, like HumanaNatura, instead recommend focus on known contributors to our health and vitality – especially vegetable-rich natural eating and daily exercise. If deep cleansing of the gastrointestinal system is desired, a safer, less costly, and far more complete approach is water-only fasting, which reliably and naturally cleanses our entire body and may help to relive minor physical ailments. Learn more about the new study at Colonic Irrigation.

A delicious breakfast anytime of the day…diced shrimp and veggies in a quartered three-egg omelet with baby greens, mixed summer berries, and a few pistachios…garnished with parsley, tarragon, coriander, paprika, and black pepper…up and at ’em!

Halved ground beef patties with saute veggies, mixed salad greens, julienne celery, cut grape tomatoes, and a few berries…garnished with pistachios, marjoram, coriander, anise, and black pepper…

Simple meal of pan-cooked red snapper fillets and diced veggies with mixed greens, cut celery, and quartered grape tomatoes…garnished with pistachios, parsley, paprika, coriander, anise, and black pepper…