In the spirit of the new year, new you, today we’re taking mindful bites, exploring the link between mindfulness, mindful eating, and diet.

🍽️ Eating with Mindfulness: The Benefits of Mindful Eating

🍽️ Your EASY homemade hot sauce!

🍽️ 10-Minute Crostini with Ricotta, Almonds, and Honey

Healthy News Doses

How Meditation Shapes Our Eating Habits

A November 2023 study published by Brown University evaluated the link between study participants who practiced mindfulness meditation and their likelihood of making healthier eating decisions.

Here’s what they found…

The study concluded that, “When people who had elevated blood pressure participated in an eight-week mindfulness-based blood pressure reduction program for the study, they significantly improved their scores on measures of self-awareness and adherence to a heart-healthy diet compared to a control group.”

While there is more work to be done in this area, the correlation here is fascinating. Maybe we could all benefit from taking some deep breaths and focusing more on being in the present moment!

Do you practise mindfulness?

Eating with Mindfulness: The Benefits of Mindful Eating

Have you ever heard the term, “Mindful Eating”? As explained in an interesting article from the U.S. News & World Report, “Mindful eating is a bit like mindfulness meditation – a practice of focusing on the input from all of your senses, without judging them, so you can be fully present in the moment.”

“Likewise, with mindful eating, you’ll observe your feelings, thoughts, physical sensations and environment during a meal, without judging the information.” So, this practice may actually help slow your rate of food consumption!

To try this out yourself at home, go through the following the mental steps listed below when you sit down and are enjoying your meal:

1. Evaluate what is on the plate, and ask, “What is this, and where did it come from?”

2. Be thankful for the meal in front of you and for the person who prepared it for you.

3. Take a few deep breaths, and ask yourself, “How hungry am I?”

4. Stop eating when you are full, even if there is food left on your plate--This one is hard for me after growing up in a Clean Plate Club family!

Following these simple mindful eating steps can help you potentially avoid over-eating, and may encourage you to practice some healthier eating behaviors!

10+ Cookbooks to Change Your Life

Kickstart Your New Year With a Bang in The Kitchen!

These cookbooks are your secret weapon to a healthier, more flavorful 2024.

Say goodbye to bland diets and hello to heavenly and healthy meals. Master gluten-free baking, plant-based desserts, dairy-free cheese, homemade yogurts, and the art of fermentation.

Constantly updated with fresh, innovative recipes, these cookbooks are designed to electrify your meals and transform your health. Not just a purchase, but an investment in your well-being.

What are you waiting for? Dive in here!

Upgrade Your Plate

…with an easy homemade hot sauce!

Have you ever bought too many Jalapeno or Serrano peppers, and are wondering what in the world to do with them?

Look no further, as we quickly walk through the steps to use these spicy peppers as the base for an amazing homemade hot sauce!

Simply take one diced onion, one diced carrot, and one quarter of a diced fresh pineapple, and add them to a soup pot with your ten or so de-stemmed Jalapeno or Serrano peppers.

• *You can add a habanero pepper for extra heat, if you dare!

• Add enough water to barely cover the vegetables, and bring to a simmer.

• Add 2 teaspoons of Kosher salt, along with 2 Tablespoons of white granulated sugar.

• Cook until the vegetables are soft, roughly 40 minutes.

• Add one cup of apple cider vinegar to the mix, remove from the heat, and blend until smooth.

• Taste, and add extra salt or sugar if desired.

• Save your homemade hot sauce in bottles until you are ready to use!

For a version of this recipe that is packed with gut-healthy bacteria, check out a lacto-fermented hot sauce recipe as part of this AMAZING package offered here in our carefully-curated fermentation gift basket!

Cooking Corner

10-Minute Crostini with Ricotta, Toasted Almonds, and Honey

For a quick, bite-sized crostini appetizer that comes together in minutes and tastes delicious, check out this FREE RECIPE below!

Crostini Ingredients: 

• 1 loaf of French bread (try our GF recipes here), sliced into ½-inch (or slightly thinner) crostini

• 3 Tablespoons olive oil, for brushing on crostini prior to baking

• 2 cups Ricotta cheese (Vegan recipes here)

• ¼ teaspoon freshly-ground black pepper

• ¼ teaspoon Kosher salt

• ½ cup almonds, for placing on top of the ricotta

• 3 Tablespoons honey, for drizzling on crostini at the end (or Maple syrup)

• 1 Tablespoon olive oil, for drizzling on crostini at the end

Crostini Instructions: 

• Preheat your oven to 400˚F.

• Slice your bread into ½-inch pieces, or even a bit thinner than that, and lightly brush each side of the bread slices with some olive oil.

• Place on a parchment-lined sheet tray, and bake for roughly 7-9 minutes, or until the bread is lightly toasted and not too dark, but still soft inside.

• While the crostini are baking, mix together the Ricotta cheese in a small bowl with the Kosher salt and freshly-ground black pepper.

• Lightly toast your almonds in a dry pan, and then remove from the heat.

• Remove the crostini from the oven, and allow to cool for 4 minutes.

• Top the crostini with a dollop of the Ricotta mixture, followed by one or two of the toasted almonds, followed by a drizzle of honey and extra virgin olive oil.

• Serve with extra napkins.

Yum yum!

Need a world of pure Gluten-free recipes? Click HERE.

Don’t forget to say hi in our digital kitchen (our official Facebook community just for you) and share your photos!

Andy G

Why are you getting this email?

We're so happy you've shown interest in our online courses, which is why you’re on our mailing list.

Got questions? Email ​[email protected]​ for quick customer support.

©2023 The Healthy Dose. All rights reserved.

​Unsubscribe | 30 n gould st, Sheridan, Wyoming 82801