• Email
  • Facebook
  • Instagram
  • LinkedIn
  • Twitter
  • YouTube

Cancer Dietitian

Lifestyle tips for prevention and survivorship. Keeping you well beyond cancer!

  • About
    • Meet Julie
    • Speaking & Awards
    • Privacy and Disclosure Policy
  • Blog Articles
    • Recipes
    • Recent Articles
    • Hot Topics
      • GMO Foods Debate
      • Does Sugar Feed Cancer?
      • Organic Foods Discussion
      • Julie’s Favorite Resources
      • Cancer Diets
      • Cancer Prevention
      • Meal Planning
  • Podcast
  • Webinars & Videos
    • Webinars
    • Videos
  • Contact
    • Ask Julie a Question
    • Media Inquiries
    • Request a Speaker
  • Resources
    • Store – Resources for Dietitians – PDF Downloads
    • Julie’s Recommended Books
    • Julie’s Recommended Kitchen Tools
    • Julie’s Favorite Foods

Mindful Eating Program Week 2: Recipes and Home Assignments!

September 27, 2016 By Julie Lanford MPH, RD, CSO, LDN

night-two-recap

Last Thursday night was very exciting because we had Chef Malena demo several of her favorite recipes to the class!

Here are some of Malena’s recipes and tips from previous programs we’ve had:

  • From last year’s mindful eating class
  • Winter veggie salad with  Balsamic vinaigrette 
  • Tips for choosing and cutting fruit.
  • Malena’s recipes from our August cooking workshop

The night kicked off with Debra asking the class what challenges the group faced over the past week. Many of the participants shared that eating without distractions was much more challenging than they had anticipated. Some shared that it made them feel uncomfortable to eat without the distractions that they were used to having while they ate.

While the class was tasting all the delicious food that Chef Malena was teaching them how to prepare, Debra issued a challenge: Set their forks down between each bite of food! Trust me… it’s harder than it seems!

HOME ASSIGNMENT: Pick one meal a day and set your fork down between each bite of food.

As the class wrapped up, Debra’s challenge to the class during week 2 was to continue to practice slowing down while eating meals. Many people eat too quickly which can lead to overeating. This is because when you eat too fast, your body’s satiety cues don’t have a chance to tell your brain that your stomach is full. This leaves us with the “overstuffed” feeling.

HOME ASSIGNMENT: Time how long it takes you to eat your typical meal. Note whether you feel rushed and distracted while you eat. Or do you feel calm and take your time?

Here are the recipes that Chef Malena prepared for the group:

  • Raw Broccoli Salad
  • Black Bean Burgers with Tzatziki Sauce
  • Quick Pickles
  • Apple Curry Chicken Salad

HOME ASSIGNMENT: Try one of the new recipes!

At the end of the class, participants were very enthusiastic about trying the new recipes from Chef Malena and the group was optimistic in successfully accomplishing this week’s new challenge.

We hope that some of you at home will also take the challenge!

To connect with Debra’s support online in, be sure to check her out at the following:

  • Twitter
  • Instagram

Let me know how it’s going for you!

– Julie

 

Grilled Apple and Kale Salad
Mindful Eating Program Week One Take Home Points

Filed Under: Other

This post may contain affiliate links for products I recommend. This means if you click on a link and purchase a product, Cancer Services, Inc. will receive a small percentage of the sale at no extra cost to you. We use these proceeds to support cancer patient direct services and community education in the Triad area of North Carolina. For more information, view our disclosure policy.

Brought to you by:

Search Recipes & Articles

Sign Up for Our Newsletter

Whether you've been diagnosed with cancer or not, we will provide you with the most up-to-date and evidence based information regarding lifestyle choices and cancer risk. Sign up HERE.

Podcast Episodes

Topics

Recent Articles:

  • [WEBINAR RECORDING] Protein: Everything You Need to Know!
  • Protein Webinar, Survivorship Nutrition/Cooking Class & Movement Program!
  • Eat the Rainbow: Graduation – Winter Edition!
  • Eat the Rainbow Winter Week 12-Final Week!
  • Eat the Rainbow Winter Week 11-Satisfying Snacks

Archives

Featured Recipes

BROUGHT TO YOU BY

SIGN UP FOR UPDATES

Whether you've been diagnosed with cancer or not, we will provide you with the most up-to-date and evidence based information regarding lifestyle choices and cancer risk. Sign up HERE.

SEARCH RECIPES & ARTICLES

Copyright © 2023 · Cancer Dietitian · Evidence based lifestyle tips for cancer prevention and survivorship · Privacy Policy