March – Mindful Eating & Movement: Strengthening Our Mindfulness Practice 

Welcome to this month’s issue of our Wellness Newsletter! This month, we are diving into mindful eating and intuitive movement, exploring how both practices can strengthen our overall mindfulness and support both mental and physical well-being. By integrating mindfulness into our eating habits and physical activity, we can create a more balanced and fulfilling lifestyle.   

First off: What is mindfulness?

Mindfulness is the ability to be fully present in the moment, fostering awareness and appreciation for our current surroundings. When applied to eating and movement, mindfulness can help us cultivate a deeper connection with our bodies, enhance our relationship with food, and promote overall well-being. Research suggests practicing mindfulness can reduce stress, improve digestion, regulate appetite, and even support emotional balance. 

Read more about mindfulness  

The power of mindful eating 

We eat multiple times a day, yet how often do we truly experience our food? Mindful eating is about being fully engaged in the eating process—paying attention to the flavors, textures, aromas, and sensations while attuning to our body’s hunger and fullness cues.

Tips on how to practice mindful eating:

1. Slow down: take the time to chew and savor each bite—make eating an experience
2. Eliminate distractions: turn off screens and focus on your meal
3. Engage your senses: notice the colors, smells, and textures of your food
4. Listen to your body: recognize hunger and fullness cues 
5. Practice gratitude: appreciate your food for its nourishment as well as any positive feelings your meal may provide

By honoring our body’s signals and making peace with food, we step away from rigid dieting rules and instead embrace intuitive eating, a practice that encourages self-trust, flexibility, and a healthier relationship with food.

The role of intuitive movement in mindfulness

Physical activity isn’t just about burning calories—it’s about feeling connected to our bodies in an enjoyable and meaningful way. Intuitive movement is about tuning in to what your body truly needs rather than forcing exercise based on external expectations.

Ways to integrate intuitive movement:

• Find joy in movement: choose activities that feel good to you rather than those based on rigid fitness goals
• Listen to your body: some days we may feel a high-energy workout is appropriate, while others may need a restorative walk or stretching
• Focus on how movement makes you feel: This can help us shift our mindset from "I have to exercise" to "I get to move in a way that benefits my health and lets me enjoy myself!"

By engaging in movement that aligns with our needs and preferences, we develop a stronger mind-body connection and can enhance our ability to be present in the moment.

Using mindfulness to cultivate gratitude & self-compassion

Try this: Gratitude journal for eating & movement

• Write down one meal or snack you truly enjoyed today. What made it satisfying?
• Reflect on a way your body supported you today—whether through movement, energy, or resilience.
• Consider how mindfulness has influenced your eating and movement choices. How has it made you feel?

Closing out (mindfully, of course!)

Embracing mindfulness through eating and movement encourages us to slow down, listen to our bodies, and make choices that support our overall well-being. Whether you’re savoring a meal, taking a mindful walk, or practicing gentle stretching, remember that presence, not perfection, is the goal. So take a deep breath, trust your body, and enjoy the journey toward a more mindful, intuitive way of living. How will you practice mindful eating and movement today?

Seasonal Recipe Spotlight

So many vegetables are in season including beans, beets, asparagus, bok choy, brussels sprouts, and so many more! Check out the Davis Farmer’s Market for an abundant selection of fresh produce.  Oh, and pomegranates, lemons, and pears are in season too!

Food Geeks has a great site with seasonal produce and recipes for each crop.  You can change your season at the very bottom; anticipate what’s ripening in the months ahead!                                                                   

Seasonal Recipes:

Fresh Asparagus & Basil Soup

This vegan and gluten-free soup combines fresh asparagus with finely chopped basil leaves, vegetable broth, and a choice of soy or rice milk to achieve a creamy consistency without the use of dairy. This recipe offers a nutritious and satisfying option, perfect for those seeking a plant-based meal.

Spinach & Strawberry Salad

This salad features tender spinach leaves paired with juicy strawberries, creating a refreshing base that is complemented by a homemade Dijon dressing, adding a tangy zest to the mix.

Seasonal Skillet Meal

This one-pan meal features lightly sautéed kale and mustard greens, tender cubes of butternut squash, and chewy pearl barley, creating a delightful blend of textures and flavors. Thinly sliced apples add a touch of sweetness, while crispy bacon introduces a savory depth. The dish is finished with a sprinkle of freshly grated horseradish, providing a subtle heat that balances the sweetness of the squash and apples.