Lean Up Challenge Week 4: Mindfulness

Mindfulness: Being in the moment without leaving room for past or future thoughts. A way to become in tune with your true values and believes; become focused, resilient and empowered in your daily life.

How does this relate to food and dropping body fat you ask? The more mindful you are of your emotions, the more control you have over them. You will have the power to choose foods for nourishment and pleasure with a true sense of hunger, satiety and enjoyment, without stress or guilt.

Sound too good to be true? It’s a state of being that takes practice and patience. If there is any negative relationship with food in your past, this will be more difficult to achieve, but also more rewarding.


Start by taking 5 minutes daily to work on being completely aware and present. Note how you feel, emotionally and physically, and how this relates to your surroundings. You do not have to be alone, quiet or still during this time. Make it easy on yourself and practice while doing something you enjoy, like exercise! Or, listening to music, playing cards, getting a massage… when you sense your thoughts drifting out of the moment in the five allotted minutes of mindfulness, return to the present and focus there.

Once you feel comfortable with mindfulness during times of enjoyment, try it while eating. Mindfulness while eating will result in truly tasting the food, taking the time to examine its texture, color, odor, as well as how, where and why you are eating. Start with one meal or snack a day while eating alone, then try it with others present. Regular awareness brought to these food occasions will help you better listen to your hunger and fullness and give you the power to more easily control your consumption and be content with your choices.

Don’t believe me? Give it a valiant effort and see for yourself.

For more on mindfulness read here.

Just for fun, here is a recipe for this week 🙂

Chocolate Cake …Mindfully create and enjoy!

(grain and dairy free; shown in picture above)

In a mixing bowl add:

  • ½ cup coconut flour

  • 3 tablespoons cocoa powder

  • 1 teaspoon baking soda

  • ¾ cup sugar

  • 2 mashed bananas (if not dairy tolerant, can use ⅓ cup buttermilk)

  • 3 eggs

Mix with electric mixer until smooth. Pour into greased cake pan and bake at 350º F for 25-30 minutes.

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