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Overview

First, lets talk about mindful eating. Then lets delve into the recipe

Mindful eating is based on mindfulness, a Buddhist concept.

Mindfulness is a form of meditation that helps you recognize and cope with your

emotions and physical sensations.

Its used to treat many conditions, including eating disorders, depression, anxiety, and various food-related behaviors. Mindful eating techniques helped me to break free from my bad eating habits of eating food fast and in big mouthfuls.

Mindful eating is about using mindfulness to reach a state of FULL attention to your experiences, cravings, and physical cues when eating.

Now the Recipe

Suggestion: I cook twice or even three times as much chicken as I will eat because its a quick go-to for the next morning when I rush out the door and need a quick lunch on-the-go. Froze and need to thaw it fast? Try these techniques.

While you are waiting for your chicken to thaw, you might as well enjoy a small salad with some homemade dressing. Recipe here!

Step 1: Add Some Fat
Chicken tenderloin and especially chicken breast are lean meats and they require some fat to properly cook and make them tender. I wholeheartedly embrace plenty of added healthy fats in my diet and thank goodness the science is finally catching up with the fact that healthy fat is incredibly nourishing for our bodies and demonizing this important macro-nutrient was a huge mistake.

So yes, we need some fat. Lightly grease the bottom of a baking dish large enough to not overcrowd the chicken. Add chicken and drizzle your favorite oil (or butter/herb blend) over it. Use roughly 1 tbsp of oil for every chicken breast. Season with pepper.

*Side note: my favorite oils are sesame oil, or truffle oil or evo.

      • If using sesame oil: After the chicken is cooked, I sometimes shake some sesame seeds over it.
      • If evo: I usually add minced garlic, lemon juice and a little rosemary and thyme to the chicken before cooking.
      • If using truffle oil: I use very little as it can be potent. however I find that the pepper is a good combo with truffle oil before baked.

Step 2: Bake (a.k.a Oven Poach) the Chicken
I find 325 degrees as the optimal oven temperature to retain moisture. Adjust oven rack to bottom position and heat oven to 325 degrees. If you have parchment paper, adding it using this technique can help to steam the chicken. If you dont have parchment paper, thats ok too.

Bake chicken 20 minutes, remove from oven and baste with juices. I just use a spoon to ladle juice over the tops of the chicken to keep them nice and moist. Close the oven door and bake for another 10 minutes or until internal temperature reaches 160 degrees. The chicken will continue to cook and rise in temperature when it gets browned and will reach the safe temperature of 165F.

Once cooked, allow chicken to rest on counter for 15min before eating.

Mindful Eating Exercise:

Ready to eat? Ok but first, lets work for our food

Try this mindful, playful eating technique:

  • Cut your chicken up as you take each bite. And try being a bit playful as you cut each piece and eat it.
  • Cut each piece slowly.
  • Watch the piece as you cut it. What are the juices doing?
  • Before you eat a bite, put it too your nose and smell it. Try even closing your eyes and smelling it. Think of a nice thought as you smell each piece of chicken.
  • Touch the piece to your tongue. What is its texture like? Is it smooth? Imagine how moist you want your bite to be.
  • Take a bite. What does the flavor remind you of?
  • As you chew, think of the BEST chicken dish you have ever had. Where were you when you ate it? What were you doing?
  • Cut the next piece slowly. Think of a nice thought as you cut it Smile with that nice thought.
  • Put the second piece to your nose and smell it. Where do you want to be right now? Imagine you are there and your chicken dish is with you.
  • Sip some water. Sip some more water.
  • Before you take your next bite, listen to your physical hunger cues. What is your hunger-salivation like? Meaning are you salivating? Is the thought of taking your next bite giving you a mouthwatering sensation, or increased saliva flow?
  • Take time cutting and eating your next few pieces. Smile. Use all of your senses as you eat. Think beautiful thoughts. Sip your water or tea slowly between each couple of bites. And remember, listen to your physical hunger cues eat only until youre full.

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