Tag Archives: emotional eating

30 Days of Mindful Eating

Happy April! Today was my first day off back at home so I’ve been running errands and dipping into some Spring Cleaning which is something I actually look forward to! Something else I’ve been looking forward to is a challenge I’ve given myself for this month- 30 days of mindful eating. There are a lot of really wonderful books and programs out there that I’ve learned a lot from but I really wanted to commit myself to some basics that always feel good to me but that I never have made a daily habit.

I also got a shipment of books from Amazon last week (my weakness when I’m living in a hotel is online shopping…almost always books) and amongst them was this little gem:

There is a page for each day of the year and I’ve been taking a moment before dinner every day to soak in some wisdom in regards to “finding balance through mindful eating”. The act alone of stopping to read something like this has been a great little moment before dinner to feel my body more and not be so focused on the chattering in my head (which often continues as I proceed to eat more than is necessary).

The theme for the month will be emotional eating and mindful eating which are hot topics for me. I’ll review helpful books I’ve read in the past, make note of days from my current book that I find inspiring, and let you know how I’m doing with my commitment for the next 30 days. And of course, there will still be tons of recipes. I’ve probably got a hundred ideas waiting to be tested and delivered!

The challenge for the month is as follows:

1. Take time to center and myself before putting anything in my mouth.

2. Actually focus on and enjoy my food. No TV, movies, books, standing, or eating while doing something else. Playing music, having conversation, or listening to a podcast are all fine.

And that is it. It’s simple. Eat from a place of calmness and actually notice and enjoy my food. I’ve made it a 30 day challenge not to just give up afterwards but to learn what it’s really like to make this a consistent practice. It’s not that I can never bring my salad into the movie theatre again OR that I can just go back to “business as usual” in May. I’m looking forward to sharing more with you!

P.S. On a food note: I’m really looking forward to trying these savory goat cheese truffles (that were inspired by my chocolate goat cheese truffles!) from Lisa Lately!



Filed under Book Review, Goat Cheese, Recipes

Keep Calm and Eat Salads the Size of your Head

We interrupt your regularly scheduled Good Stuff Friday to bring you a rant from the resident Blogger/Flight Attendant/Salad Freak.

Being on an airplane all day can leave me feeling like a bit of an overstimulated crazy lady. When I’m at home, I have a lot of control over my schedule, when and how much I work. I know exactly how to maneuver my trips around so that I stay healthy, sane, and loving my life and job. Here at another base it’s a different story. Yesterday I ended up on a trip that was longer than anything I’d let myself work in over a year! I practice yoga and meditation on most days and have been learning how to ground my energy so I don’t fly off the handle (tricky at 20,000 feet) but some day’s are more challenging than others. Yesterday was one of those days. Here is what I learned:

I must bring enough food and it must be emotionally AND physically satisfying. If I don’t bring enough, I can’t just run to the store for something extra- I can’t run anywhere. My go-to stress response for as long as I can remember is to eat. To munch on anything. I’ve worked hard to overcome this and my habits are better but on certain days I’m reminded of how careful I need to be. That as much as I’ve practiced being kind and patient with myself, practiced healthier ways of dealing with stress, and fed myself in a way that my body appreciates: I’m still capable of bingeing. I didn’t, but I could have. Numbing myself out that way is still an easy reaction.

I didn’t go nuts. Well, ok I sorta did…in so far as my best snack option was roasted trail mix from the snack cart ;). Here’s the thing: yes, I was hungry but I didn’t simply sit down and relish a bag of delicious salty almonds and move on. I shoved several handfuls in my face to calm my nerves so I could keep on working. I knew exactly what I was doing, I forgave myself, and moved on. There was a time when I’d have beaten myself up, gotten depressed, and spiraled down into days of emotional eating because I “messed up”. Now I know I don’t have to be perfect, and it’s a weight off my heart and mind that saves me from a lot more nonsense.

I asked myself yesterday: why do I bother to live this way? Why do I insist on traveling with my juicer, stocking my itsy-bitsy fridge with produce, turning down the “treats” the other crew members are eating, and living a full on detox lifestyle complete with regular colon cleansing and the whole bit? Is it so I can be a “good detoxer”? A great dieter? Look impressive and disciplined so I can blog about it and feel good about myself? Nah. It’s too much work for just that. I do it because it frees me from feeling like my body is a burden. I get to feel light and clear more often than I feel stuck and tired. And it continues to get better as I learn to dance with the lifestyle. I can love myself through moments of supposed “slipping up”. I’m learning nothing is really a mistake if you learn and grow from it.

On the practical side of things I know the changes I need to make. I can’t leave for a day in the sky without knowing I’ll have satisfying nourishment and that my head is in the right place. This means never leaving for work without being sure to meditate (and consciously taking that new headspace with me instead of leaving it at the door). It also means going back to the basics with my lunch-bag and bringing what is simple and never fails to satisfy (note to self: a container of olives is NOT as satisfying as I previously thought…). For me that looks like lots of herbal tea, at least 32 oz of fresh veggie juice, a bag of carrots (my favorite veggie to nosh on), a big salad with plenty of goat cheese or avocado, a bag of frozen veggies and dark chocolate. This is my plane food and it makes me happy every time 🙂

Travel Nomaliciousness

Rande’s Favorite Travel Salad

1 5 oz box baby greens

1 4 oz log herbed goat cheese (so you don’t have to bring along or buy extra flavorings)

1 bag frozen broccoli (defrosted by the end of your travel day)

juice of one lemon

drizzle of dijon mustard

Toss everything together in the salad box. The goat cheese, dijon, and lemon will cream together and make an amazing salad dressing for the broccoli and greens.

P.S. My absolute FAVORITE guided meditation lately is free here at Deeper Ground. Highly recommended!


Filed under Goat Cheese, Recipes, Salad

Red Velvet Juice and Rose Cleanse Complete

The cleanse is officially over! I plan on doing a re-cap in the next few days but I have something a little bit different today that I’m only comfortable sharing because I feel like the moment I’ll be describing below was a little “turning point” for me. I’ve had a lot of turning points in my life, this one just happened to be journaled.

This post is quite a vulnerable one and I really debated whether or not I should post it. But alas, here we are. Over the holidays I had a great time making beautiful veggie-centric dishes for myself and whoever I was cooking for. It was, overall, the best holiday season I’ve had yet but I didn’t make it through without a handful of tumultuous days and anxiety-fueled, food “extravaganzas”. I was finding it extremely frustrating that after all of the physical cleansing and emotional work I’d done I would still find myself in a painful situation because of my poor or very excessive food choices. I journaled this late one night, not able to sleep because I’d eaten poorly and heavily while stressed out before bed. Natalia Rose often quotes spiritual teacher Almine saying “Pain is a call for change.” and this is what was running through my head when I sat down to write.

…Please forgive me if it seems a bit dramatic, I’m not always such a drama queen but it’s what I was feeling in the moment.

“”Pain is a call for change.”? Well its time for a change. This emotional eating shit is getting in the way of my life and I will have it no more. I get in these frantic states where I’m bored or stressed and I feel like I might be “missing out” on anything delicious that might be available in my world at that moment…It’s not true. The supposed “deliciousness” of whatever edible thing is in my face at the moment is getting in the way of my living. It’s getting in the way of my creativity and my energy. I will have no more of it. I want vibrancy and lightness, not scrambled eggs at 10 p.m. I want real energy stemming from a clear body and mind, not a large americano at noon. I want real excitement, not stimulation. If I so happen to wake up at 4 a.m. (ahem…) I want to be filled with gratitude for my warm cozy bed, a few more hours of sleep, the fresh air blowing in from my window, and the rain outside…not filled with midnights macaroons…even if they were for “ebook testing purposes” (amazingly, they don’t digest any better, even with the “best intentions”)…I don’t want to feel angry with myself anymore, to feel like I can’t trust myself. There was a time when this was about weight. I’ve pretty much got that under control these days. I’ve carefully practiced loving myself no matter what I look like and while I’m not always perfect at it, it’s a habit I’ve pretty well got down. Not to mention I take care of myself to a degree most of the time now that my weight stays in a pretty happy range. This is beyond that. This is about not wanting to use food as a crutch to get through a difficult workday (I’m reading the book “Positive Energy” and “emotional empath” describes me to a “T” making airplane work incredibly overstimulating) or a tool to get through a boring evening. Come on, I’m more creative than that!! I can be bigger than this. I love food. I. love. food. Like, a lot. I write a freaking food blog!! But at the moment…the way I’m using it…it’s blocking me from living as myself completely. Not all food of course, just food at inappropriate times, when it’s being used for something other that nourishment and is hardly even pleasurable because I’m not even hungry, just avoiding something. It’s all too often used as a drug, masking whatever awesome self is under that layer of fullness. No more nonsense. I am strong enough for this now. I’ve been in this place before and I know how to get out. I trust that I can learn not to hurt myself physically or emotionally this way anymore.

…I remember writing this and feeling a lot of peace. I’ve felt it all the way through the Rose Cleanse and, despite ups and downs emotionally I have been able to use the tools that I’ve learned over the last year or so to use food in a way that serves me (and I manage to enjoy it immensely 😉 ) instead of leaving me feeling defeated or obsessive in any way. It’s felt very balanced and I’ve felt very confident that this is the right thing for me right now.

Now that the month is officially over, I’d love to hear your experiences! Did you have any turning points or moments worth sharing?

Below is a delectable crimson treat that is almost entirely veggie based. It was the one day on the cleanse when I had a little cacao in one of my juices and for this one, it was totally worth it 🙂

1 lb carrots
1 bunch spinach
1 large or 2 small beets
1/4 cup water or homemade nut milk
1 tbsp cocoa
1 tbsp carob
vanilla stevia to taste

Juice spinach, carrots and beets. Pour into a blender with remaining ingredients and blend until frothy. Sweeten to taste.

On a final note, if you haven’t already, you have to watch a video entitled “Stuff a Rose Cleanser Says” by Lola York. I’m pretty sure I’ve said every one of these things at some point!


Filed under Juice, Recipes, Rose Cleanse

Cheddar Dijon Salad and Rose Cleanse Day 2

Cheddar Dijon Salad

Two days into the Rose Cleanse and I’m loving it! I’m amazed at how freeing it is to not have to worry about sitting down to meals during the day. I know it sounds crazy but I feel so completely energized and satisfied with my juices and it leaves so much room to accomplish what I want to in the day and feel good while I’m doing it. I did notice moments where I just wanted to munch, regardless of not being hungry…the hour and a half drive to Seattle, the moment when my roommates tire blew while we were driving, shopping for delicious dinner ingredients…but when I acknowledged that I was just feeling stressy and not hungry it passed quickly enough and I happily enjoyed my dinner

Some of today's fresh juice.

when the time came (see below!!). I have a couple of friends joining me on the cleanse (yay!) and one of the biggest tips I had was to not starve yourself during the day!! If you’re out there doing this, there is no reason you should spend the day thinking about dinner. I had so much juice today (so.much.juice.) and felt so nourished that when it was time to sit down and eat I definitely loved every bite but didn’t feel a need to shove it in my face as quickly as possible. I’ll be curious to see how I do on a work day as a lot of the reason that I’m doing this is to calm down my tendencies to eat emotionally. I’ll keep you posted! Here is the delicious salad I had tonight along with a yummy beet stew (I freaking love beets.) and a gorgeous (outrageously expensive) bite-sized Burnt Caramel Dark Chocolate.


1 head romaine, chopped
4 oz raw goat cheddar, shredded
1 cup cherry tomatoes, halved
1/4 red onion, chopped
1 clove raw garlic, minced
2-4 Tbsp dijon mustard
sea salt and freshly cracked pepper, to taste
2 dropperfulls NuNaturals stevia (optional)

Toss so that dijon and cheddar coat the salad.


Filed under Goat Cheese, Recipes, Salad

Balsamic and Dark Chocolate over Arugula

Balsamic and Dark Chocolate over Arugula

Another day of simple, whatever’s-left-in-the-fridge meals was a success! I don’t do vinegar often as it’s quite acidic but I found myself craving it after Thanksgivings Oregano Balsamic Vinaigrette and thought I’d try out a sweeter version. Bittersweet chocolate and arugula are such a win and you don’t need a lot of the dressing to bring it all together. I ate the salad along with a big hunk of baked kabocha which made for a lovely airplane dinner 🙂


A big bowl of baby arugula
balsamic vinegar
NuNaturals liquid stevia
a handful of 70% dark chocolate chips
salt and pepper

Sprinkle a bit of vinegar and a few drops of stevia over your greens and chocolate and add a pinch of salt and pepper. Toss and you’re good to go!

Winter and the Holidays tend to be the most challenging times for people to continue to eat well and stay healthy and I am no exception. I’ve been lucky this year as I’ve done most of the cooking and entertaining but the busyness, chilly weather, and frequent company (extreme introvert over here ) have left me putting a lot of effort towards not falling into old patterns and bad habits. Interestingly, I did quite well over the holiday weekend but once the guests went home and I started to unwind, I let work stress get to me and made food choices (airplane food…oy…) that were other than life generating. Processed “food” hits me pretty hard these days and while recovering I returned to a couple of helpful resources to assist in not falling into these patterns repeatedly this season. I have a huge history of disordered eating and I’m so proud when I look back over the last couple of years at how much I’ve healed and grown. That said, there are days when I realize I still have a long way to go. I’m re-reading Natalia Rose’s Emotional Eating SOS and am amazed once again at the different perspective I have this time around. I’m “getting” things I didn’t before. I also listened to last years holiday audio recording from the Detox the World blog and found it to be very helpful. If you find yourself dealing with emotional eating over the holidays or anytime I would recommend these highly!


Filed under Dressing, Recipes, Salad