Downloadable Mindful Eating Journal

Here’s one of my favourite tools to increase your body awareness and better understand your relationship with food. Try downloading this free mindful eating journal format (see button below). It includes a full page of instructions on how to use it.

After recording for a few days, it’s great to take some time to review your eating habits and see what patterns you notice. See if you can bring an investigative curiosity to this activity. Ask your judgemental parts to step aside so you can be a compassionate observer of your everyday habits. From this compassionate place, you may begin to see a new path that starts with just one small step in the right direction. For more support, book an INTUITIVE EATING CONSULTATION. You can also check out our programs including the FINDING FREEDOM WITH FOOD SERIES beginning January 17, 2025.

Happy New Year!

With Warmth,

Heidi

Kale: A mindful massage can make it better!

Kale has been long touted a super food but many people find it hard to eat because of it’s tough texture and woody stems.  See below for more on the history of the hype and nutritional benefits of Kale. I remember many years ago as an enthusiastic young Dietitian, I began recommending my clients give Kale a try.   One disgruntled client came back with half a head of Kale and slapped it down on my desk.  “This is awful.  If you like it, you can have it!”   

That was an important reminder that Kale is not for everyone, however if you are open to experimenting, here’s a tip I wish I had known back then… ‘massage your Kale’.  I learned this game changing tip from the plant-based cookbook “Oh She Glows” by Angela Liddon.  

Massaged Kale Leaves

Time to prepare: 5 minutes. Makes 2-4 servings

Ingredients:

• 4 large stalks any type of Kale (preferably organic if you can find it)

• 1 Tbs Olive oil (or any kind of oil you enjoy the flavour)

• Freshly ground sea salt and pepper to taste

Instructions:

1. Wash your hands with soap and water.

2. Wash the Kale leaves and shake off the excess water. It’s also nice to roll the leaves in a clean tea towel to dry them a little more.

3. Use a knife to cut out and disgard the hard veins along the entire length of the stalk, leaving only the leaves behind.

4. Add the leaves to a bowl and drizzle with the olive oil.

5. Mindfully massage the oil into each leaf with your finger tips.  It only takes about 3 minutes but it makes a world of difference for the texture and flavour.   See mindful tips below.

6. Season with salt and pepper and serve as a side dish for breakfast or add to a salad for another meal. See Hype History and Nutritional Benefits.

7. Keep unused portions in a sealed container in the fridge for 2-3 days for a quick side dish or snack.

A Mindful Massage

Massaging your Kale can also be a mindful activity.  I like to slow down and really imagine infusing each leaf with love.  If that’s a little too ‘woo woo’ for you, simply focus in on the incredible detail packed into each leaf. Flip them over in your fingers and massage every inch as you watch the colour turn from a dusty light green to a shiny deep dark green.  Notice the aroma of the olive oil. Feel the landscape of texture with your fingertips. The olive oil is also great for your hands in the winter. 

When you are finished, massage the oil into your hands. Focus on the space between the thumb and first finger. I’ve read there’s a pressure point here that can help relieve headaches. Rub the oil into your cuticles before you wipe of the excess with a towel.  Your hands will look and feel renewed. I approach it as a small act of self-care and self-compassion in a busy day.   You can add that to the list of Kale benefits (below).  To learn more about mindfulness and self-compassion consider booking an individual consultation with Heidi.

Kale: Hype hystory

Kale might be one of the trendiest super foods of all time. Prior to all the hype, Kale rarely showed up on a menu. It was mainly used as a decorative feature for caterers and buffets due to it’s dark green colour. It made it’s big debut in 2010 when Gywneth Paltrow made Kale chips on the Ellen show.   Time magazine named it one of the top ten food trends in 2012 and in 2013 Kale got it’s very own day.  Mark your calendars!  National Kale day is October 2nd.  Even today, years later, you’ll still find Kale showing up on trendy menus in Caesar salads and Green smoothies.

Kale: Nutritional Benefits 

Kale has about twice the nutrients per cup than it’s other green leafy relatives (spinach, romaine and swiss chard).  At the top of the list Kale has 1.2mg of iron, 544ug of vitamin A and 578ug of Vitamin K per cup.   Squeeze some fresh lemon juice on top for added absorbability of nutrients.  In addition to nutrients, Kale is high in antioxidants, particularly quercetin and kaempferol, which counteract oxidative damage caused by free radicals in the body. These two substances protect the heart, lower blood pressure, and have anti-inflammatory and anti-cancer effects. Another benefit if you are at risk for kidney stones, Kale has a low oxalate content (2mg oxalate/cup) as compared to spinach (650mg/cup). Those at risk for kidney stones are advised to reduce dietary oxalate intake. Note: If you plan to eat Kale often, its worth the extra few dollars if you can afford to buy the organically grown varieties, to reduce your potential exposure to herbicides and pesticides. More on this topic can be found on the EWG (Environmental Working Group) website. A great source for local organic Kale is the Guelph Ignatius Farm.

Snazzy Hummus Topper

Here’s an easy way to instantly dress up any store bought or homemade hummus. It’s nutritious and the flavour will knock your socks off. Even my 15 year old son who doesn’t usually reach for store-bought hummus, comes home from school asking for it.

Time to Prepare: 5 minutes Servings: 2-6

Ingredients

• 1 Container Store bought hummus - I prefer plain hummus for this recipe but any type will do.

• 1 ripe tomato or a large handful of cherry tomatos - chopped

• 2 Tbs chopped fresh basil or fresh cilantro

• 1 Tbs thinly sliced red onion (optional but really kicks up the flavour)

• Course Salt (if you have it) and fresh pepper to taste

• Generous Drizzle of Olive Oil

• Something to dip with: carrots, peppers, crackers, pita bread, pita chips, tortilla chips…

Instructions:

Arrange chopped tomatos on top of hummus. Sprinkle with red onions and fresh herbs. Season with salt and pepper. Add a generous drizzle of olive oil on top. Serve Immediately with your favourite raw veggies or crackers or pita bread. Enjoy!

Apple Peanut Butter Chocolate Beaver Tails

Time to Prepare: 10min. Servings: 2

This is one of our family’s favourite snacks. My teenage son ate them almost every day after school (A full Naan!). For those with a smaller appetite, a half Naan is very satisfying. It’s a lower sugar alternative to the great Canadian Beaver Tail. Start with a whole wheat or high fibre Naan bread to make this snack particularly filling. (See Presidents Choice High Fibre Naan Bread below). You can also make up your own variation using lemon juice, butter, cinnamon and sugar or go decadent and coat with Nutella and peanut butter. I like this mix which gives the crunch and juiciness of fall apples contrasted with the melted peanut butter and a touch of dark chocolate.

Ingredients

• Whole Wheat Naan Bread (Also works with a whole grain Tortilla )

• 2 Tbs Crunchy or Smooth Peanut Butter

• 1 apple cored and thinly sliced. (Any type: Gala, Granny smith and Honeycrisp are nice!)

• 1 Tbs chocolate chips (dark chocolate or semi sweet)

Directions

1. Cut Naan Bread in half and toast lightly in the toaster

2. Spread peanut butter onto warm Naan and sprinkle chocolate chips on top of peanut butter while the Naan is still warm so they both have time to soften and melt.

3. Arrange sliced apple onto peanut butter.

4. Enjoy with a glass of your favourite dairy or non-dairy beverage!

Our favourite brand of High Fibre Naan Bread. It has twice* the fibre and protein of usual flatbread. *10g of fibre and 10g of protein per flatbread.