Canned Nutrition Thought Processed, Not your Food.

Canned Nutrition Thought Processed, Not Your Food. We are Canned Nutrition. We eat + lift + run + write + create. Join us for recipes, health, fitness & food trends.Opinions and discussion are welcome.

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It ain't ez being cheesy. Happy National Grilled Cheese Day y'all!!

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Easy eggy avo toasty. First slice.

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Summer is coming! Whether you're getting that beach bod or keeping that beach bod. Salads are a low calorie and filling way to stay within your macro and caloric limit.

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Salmon Poké However Poké (POH-keh) became a fast casual food trend isn’t too big of a surprise to me, but what I do wonder is why it took so long! I first had it back when I first visited Hawaii on my 21st birthday back in 2010. It was everywhere, you couldn’t escape it and I didn’t want to. How could it not catch on, people love sushi, people in Los Angeles love to eat healthy and Poké bowls fill that middle ground without it feeling like “rabbit food”: they're flavorful, packed with protein, while still light and healthy. Which make it perfect for lunch or dinner. Something your eyes will eat up and your mouth will devour. As always this is more of a guideline so live your life and have fun with the ingredients. And of course this can be made to be gluten free, keto, paleo, with just a few minor tweaks. * I also do want to say, everything in moderation as we are over-fishing our seafood population on our beautiful planet. Have this as a treat to yourself. Anyway onto the recipe.

What you’ll need 1lb Fresh Salmon (”sushi/sashimi grade”, cubed. While there’s really no such thing as this, if you don’t get this grade you’ll have to cure it yourself. Which I’ve done here) 1 cup Quinoa (Cooked with 2 tbs of Sake along with water and Kombu, if you can’t find this I feel bad for you son, you got 99 problems... JK you can find this at your local Japanese Market or Amazon. If you really don’t want to use this add more sugar to the mixture later on.) 1 Large Avocado (My favorite, cubed) 1/4 cup Green Onions (sliced) 1 Large Sweet Onion (finely diced) 1/4 cup Almonds or Macadamia Nuts (Any kind of nuts are fine) 1/4 cup Baby Kale 1/4 cup Baby Spinach 1/4 cup Swiss Chard (rough chop) 1/4 cup Mustard Greens (ribbon cut) 1/3 cup Cucumbers (cross cut) 2 tbsp Soy Sauce 1/2 tbsp Sweet Soy Sauce 1 tsp Toasted Sesame Oil  *** 1/4 Cup Rice Vinegar *** 1/2 tsp Salt *** 2 tbsp Sugar (Add 5 if you don’t have the Kombu or if you like things a lil sweeter) Smoked Sea Salt ** Toasted Sesame Seeds ** Dried Seaweed ** Red Chili Flakes ** *as always, these are guidelines, so feel free to BYOC and add or take out any ingredients you feel, and taste as you go! **to taste/garnish The Quinoa First let’s make your “Sushi” Quinoa, you don’t have to do this and it taste just fine with plain old Quinoa without flavored Quinoa. But I like how the flavors are layered and balance each other out. That vinegar cuts the fishy taste so well. 2:1 Ratio for Quinoa, 2 water, 1 Quinoa, minus 2 tbsp of Sake. Cook in your rice pot. Mix your Rice Vinegar, Sugar and Salt together till everything is DISSOLVED, you can microwave it to help it a bit, and mix it onto your cooked Quinoa, slicing through it at the same time with your rice scooper. You’ll want to use a wooden bowl and an electric fan. Point the fan over the Quinoa while you’re slicing the mixture, this coats the Quinoa while cooling it. You know you’re done with everything is absorbed, no longer wet. The Fish “Sushi” GRADE!! This usually just means that the fish is safe to consumed raw, you can read more about it here. Don’t forget to remove bones if any. Cube it. The Mix Get all your clean veggies together, dump in the soy sauces, sesame oil, sweet onions, half of your green onions, and salmon, then massage them all together, mix in your avocado and nuts, let that sit for at least 30 minutes. Mix in your sesame seeds, seaweed and chili flakes. Bringing it all together Scoop in your cooled KEEN WAH into a bowl and top with topping mix. Garnish with more green onions, sesame seeds, seaweed and chili flakes and nuts. Enjoy and try not to scarf it down this deliciousness too fast.

Dietary keto - leave out the quinoa gluten free - use gluten free sauces and make sure your quinoa is gluten free, hasn’t been cross contaminated with other grains. vegan/vegetarian - Taste just as fine with tofu! paleo - Skip the grains and soy sauce, use coconut aminos and paleo friendly fish sauce, use half sesame oil and macadamia oil, and some fresh lime. It’ll be similar!

As always, be well, eat well, do well; and everything in moderation

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We are Canned Nutrition. We eat + lift + run + write + create. Join us for recipes, health, fitness & food trends.

If you haven’t yet, check us out more on Instagram. We’re posting on there a lot more.

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I don't mean to brag but these herby, lean turkey meatballs smelled so good before they were even cooked.

Ingredients:

1.5-2 lbs Jennie-o 93/7 lean ground turkey

1/2 chopped onions

3/4 cup chopped fresh basil

2 tsp oregano

1-2 tbsp fresh thyme leaves

1/2-1 tsp paprika

1 tsp red chili flakes (or more)

salt and pepper

Directions: roll up mixed ground meat into 1/2" balls and grill on pan with a little olive or avocado oil.  Serve with a bed of raw spinach!

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usual and unusual

Here's a simple, easy recipe to help incorporate more vegetables into your meals! The saying is "make half your plate veggies and fruits," but occasionally you can double the vegetables (watery vegetables are best) if fruit doesn't quite fit into your meal. Potatoes are considered the starch portion of the meal, so don't confuse potatoes (and corn) as vegetables.

Ingredients: Basil and Beets quickly stir fried with salt and avocado oil Baby Bok Choy and Skinless Chicken Breast with Soyaki sauce (pan grilled separately) White Potatoes, mashed with some skin, garlic, salt and pepper 

The Usual: This meal is a combination of healthy foods I commonly eat like chicken and bokchoy, and foods I normally don't eat like white potatas. While I love beets, I don't always prepare them and there's no particular reason why I don't except that I forget how good they are and how they're so easy to eat!! Yes, I dropped the ball on the chicken because it is terribly burnt. I left one side two minutes too long while I was picking some basil from my garden and letting Jax out to pee. Small and thin chicken fillets like in the picture will cook perfectly for 4 minutes on each side on medium heat. I just wanna say, if you ever burn your food, salvage what you can and scrape off the black char as much as possible to reduce the amount of carcinogens you consume (not healthy). Other than the chicken which I picked up from Trader Joe's earlier this week, everything was delivered by Farm Fresh To You. My sister decided to try it out and she split the box of fresh produce with me. I would definitely consider buying the service because the D'Anjou Pears and Calville Blanc Apples we received this week were so delicious and you can customize your box to your preferred items. 

The Unusual: It was odd getting so many white potatoes from the FFTY box because it was more than we could eat. I never buy white potatoes because I prefer purple yams or even sweet potatoes for the antioxidant advantage. Tonight, I cooked them anyway because I'm not one to waste food especially fresh, farm food! I steamed the beets and potatoes together in a closed lid pot over boiling water and mashed the potatoes with my awesome potato masher from Ikea (it's pretty sturdy for $3.99, a lot sturdier than their onion slicer which my dad broke on the first use). WARNING: steaming beets can get really messy because the red pigments leach out and turn everything you touch fuschia, but it doesn't stain so just wash your hands thoroughly as you should regardless.

All the greens from the FFTY box I used to make healthy smoothies:   

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Quinoa Fried “Rice” , Fried “Quinoa” ! Whatever you wanna call it, it’s safe to say this is a protein packed easy to make dish that is definitely a great post workout meal! As always this is more of a guideline so live your life and have fun with the ingredients. And of course this can be made to be gluten free, vegetarian, keto, paleo, with just a few minor tweaks which we’ll go over of course. What you’ll need A Wok or Cast Iron Pan (don’t have these? Any other pan will work just fine) Quinoa (1 cup cooked) (Keen Wah not Qwi No Ah) (day old and cold) Eggs (4) Chicken Breast (8 oz) (pre-cooked is fine) Green Peas and Carrots (1/4 cup) (frozen) Oyster Sauce (1tbs) (whoa whoa whoa, what is this? Don’t worry all will be explained for the uninitiated) Garlic (2 cloves minced) Sriracha (1 tsp) Green Onions *as always, these are guidelines, so feel free to BYOC and add or take out any ingredients you feel, and taste as you go! How Get your pan blazing hot, oil in the pan, garlic in, take out your leftover quinoa, throw that in and give it a stir for a minute or two. Cooked chicken breast in next, let that warm up slightly and throw in your frozen veggies. Give that about two minutes and KEEP STIRRING and your pan moving, don’t let anything burn. In a separate pan or if you’re able to make space, crack your eggs in and scramble those chickens! Keep them away from the rest of the dish now so you get nice chunks of egg in there without mushing up your quinoa. Throw in your sauces and let that mix, plate and garnish with green onions. This will probably take you less than 10 minutes, probably even five. What and Why A Wok or Cast Iron Pan - We want this blazing hot, now your kitchen stove probably doesn’t have the energy to produce this at restaurant strength, a Cast Iron Pan and Wok can hold and keep heat really well, so if you wan’t to your pan off in the oven to get it at 500 degrees more power to you, but it’s really not necessary at all, and defeats the quick and easiness of this and we’re basically making a stir-fry.

Quinoa - Yo, this is your base. Why day old and cold? Since most of the excess will dry out in the fridge, it’s optimal for stir frying as it won’t steam the quinoa again and it’ll hold up well and have that nice crunchy smokey taste we love in fried rice. So why use quinoa, is it really a super food? Here’s why: Antioxidants, High fiber = Low Glycemic Index, it’s high in minerals, and it’s a ‘Complete Protein’ containing all the essential amino acids, meaning it contains the amino acids we can’t make ourselves. Superfood? Sure, this shit is Lit!  Chicken Breast  - Neglect this if you have certain dietary restrictions or prefer a different type of protein. Frozen Green Peas and Carrots - Why frozen? I honestly always like frozen veggies especially IQF not only is this convenient but I love the texture these in this dish a lot more, seems to hold their crunch a lot better while giving it a slightly sweet taste. Oyster Sauce - Okay what the heck is this? You ever go to Chinese restaurant and order Chinese Broccoli? That viscous black delicious velvety sauce that’s drizzled on top? That’s Oyster sauce, it’s basically oyster essence their brine or broth, soy sauce, and a couple of seasonings. It adds a nice briney, not salty, taste with a bit of fishy bite. Why do I use this? Well I already salt my quinoa when I cook it, and oyster sauce adds all the flavors of soy sauce plus more! But of course this is just my little secret I’m willing to part with, but feel free to use low sodium or gluten free oyster sauce or soy sauce or whichever. Sriracha - If you need a little kick. Garlic - You can never have too much garlic. Green Onions - Adds color and crunch to the dish, what Asian dish would be complete without this anyway? Dietary keto - this basically is, but watch out for quinoa, maybe add more veggies or eggs or use cauliflowered rice gluten free - watch out for the gluten in soy and oyster sauce vegetarian - sub chicken for spinach or other veggies vegan - no eggs no chicken, sub faux proteins paleo - watch your sauce uses, sub quinoa for riced cauliflower

As always, be well, eat well, do well; and everything in moderation

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It's almost the weekend! Here's a quick and easy protein packed, low carb, gluten free, vegetarian, breakfast idea! Spinach omelette, topped with some good fat avocado slices, don't worry they're good fats! Along with a handful of edamame for some extra protein snacking! Breakfast is the most important meal of the day and this will start your day off right!

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Cold Brew Made Easy It’s still ridiculously hot out here in Los Angeles, and we think you should still be able to enjoy your favorite caffeinated beverage in this heat! If you own a french press, you can make Cold Brew Concentrate for yourself, since you already have a mesh separator to separate the coffee grinds, but you can use a jar, pitcher or any other storing or serving apparatus that pleases you. All you need is a little bit of patience. 1.The Grind A medium coarse grind is preferred, why? Honestly, It doesn’t really matter, it’s more of a convenience issue and since I own a french press already, I prefer to have a coarse grind since no one likes the little fun fine coffee grounded sludge at the bottom of their beverage, not good eats. You're extracting for a long enough time that you're getting everything out of the bean anyway so make your life easier and you’ll be happier. 2.The Ratio I’m not really a big fan of recipes, I prefer to use them as guidelines, (BYOC, be your own chef, or well I guess BYOB, be your own barista,) but it’s a safe bet to follow a 1:4.5 coffee/water ratio here, I have a 32 oz (4 cup) press so I use half a cup of coffee to every two 2.25 cup of water. But everybody does have their own preferences and not all the coffee will be the same, so change up the ratio to your taste and you’ll be able to adjust this more later when you serve. 3.The Assembly Pour in your filtered ROOM TEMPERATURE water, you coffee is going to taste like your water so use something you’d drink, if your tap water is fine use it. Stir everything together till all your grounds are wet and saturated. 4.The Wait The fun part, let this steep for at least 12 hours, so you can go ahead and make this the night before and it’ll be ready for your morning pick me up. 5.The Filter Good morning! Plunge your coffee SLOWLY! Line up the next vessel you want your coffee in with a coffee filter or cheesecloth. You can even strain it with the french press and eventually line that with a filter and pour it back in there. We’re trying to get rid of that sludge and keep that smoothness cold brew is known for. 6.The Delight You’re done!!!! Now, this is a concentrate so serve this over ice, mix it with water (remember when I said you can adjust this again later,) or I guess milk or creamer and sugar if you’re into that sort of thing, sinner. But try it without those first, cold brew is smooth and great just black, but you can cut yours with a little bit of salt, as per our other post, http://cannednutrition.tumblr.com/post/33829064042/coffee-has-bean-the-grounds-of-many-a-heated-and Enjoy and as always, Be well, do well, eat well; and everything in moderation.

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Homemade Basil Pesto Recipe

Ingredients: + 3 cups compressed basil leaves + ¼ cup toasted pine nuts aka pignolias {best value found at Trader Joe’s} + 1/3 cup Romano-Parmesan blend cheese + 2 garlic cloves + 1 tsp freshly cracked black pepper + 1 squeeze of lemon juice {save the lemon or make a small cup of lemonade like I did because today was hot!} + ½ cup good quality olive oil {used lucini from Ralph’s which has been tested for authenticity. Beware of fake olive oil!}

To prepare: + blend all ingredients except for olive oil and cheese in a food processor. + slowly pour in olive oil in between pulses + blend the cheese last + store in tightly sealed jars and top off the pesto with a layer of olive oil to preserve it!

Serve with: + sandwiches, paninis, salads, pasta, chicken, steak, pizza, burgers, a little bit of butter with toast, omelettes, scrambled eggs, shrimp, fish, anything really. ☺️

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The 9 Best Protein Bars That Are Actually Good For You

It’s one of the busiest times of the year at the gym, when many people are planning for shorts and tank-top season that is right around the corner. And that means more of us are wheeling down the protein bar aisles for pre- and post-workout pick-me-ups. Traditional protein bars have deservedly been hit with a bad rap as “glorified candy bars,” says New York nutritionist, Jessica Cording, RD, CDN . “Many are high in sugar and full of processed ingredients – not to mention more calories and protein that the average gym-goer may need,” she says. Popular protein bars are also replete in ingredients that many of today’s health-conscious are trying to avoid -- preservatives, dairy, gluten and artificial flavorings. Soy protein isolate, a popular ingredient in healthier bars, remains controversial since it’s usually genetically modified (GMO) . Experts recommend checking the label for “non-GMO” if the element is present. When choosing a healthier protein bar, it’s important that the nutrients measure up to your needs. “Ideally, you want a bar that offers high-quality protein, fiber, heart-healthy fats like those found in almond butter or the omega-3’s in walnuts, chia seeds, and flax, and carbohydrates from whole food sources like oats and fruits,” Cording advises. Look for at least three grams of fiber and five grams of protein, and stick to shorter ingredient lists made of pronounceable foods like nuts, seeds, veggies, and fruits. Be wary of “natural” bars that list multitudes of sweeteners such as honey, brown rice syrup, and agave nectar. While these sweeteners are natural, loading up on several in one sitting is no different from eating a high sugar bar, Cording says. Also, ask yourself if you’re looking for a bite to tide you over, or if you’re replenishing your muscles after a strenuous session at the gym or multiple-mile run. Then choose the calorie load accordingly. “Try to keep calories under 200 if you just need a quick snack,” suggests Cording. And one word of warning when it comes to the natural category of bars: be cautious of any that contain about 10 grams of fiber, or that ride home may be a very uncomfortable one. Drinking plenty of water helps mitigate the digestive effects of higher fiber bars, according to Cording. (But don’t say we didn’t warn you!) Keeping all of the above in mind, we’ve investigated the natural protein bar aisle to find the most genuinely delicious options filled with all the good stuff your body needs – with none of the bad junk. More health hacks: 5 Surprising Health Benefits of Avocados Why Is Everyone so Nuts about Coconut Oil? A Guide to the Good Stuff 10 Worst foods for Teeth, According to a Dentist

Always trying to eat healthy but find yourself relying on protein bars because you're constantly on the go? Yahoo! announced the Top 9 Best Protein Bars that you can trust including Perfect Bar (#1), Kind Bar (#5), LaraBar (#6) and Quest Bars (#9) to provide nutrients and the energy you need to push through your day. Read more at the link above.

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Keep That Summer Body Going After Summer

Hey guys, just cause EDC and Coachella are done with! Doesn't mean you can start slacking off on your body. Lets continue to eat clean and exercise on the regular! Here are some ways to keep that motivation going. 1. Stay Clean What we mean by this is to keep that hygiene up! Staying clean and well groomed is utmost importance. This will not only keep your morale and confidence up, but it shows in the way others look at you. Guys, I usually get my haircut every two weeks to keep it tight.   2. Don't Skip Your Workouts Don't be a schmuck, "oh if I just skip this one day I'll be fine." or the "I'm too tired to go to the gym" If you skip that one day, you're training you brain to think it's okay to skip every now and then. Skipping becomes a bad habit and you'll just keep doing it more often. If you're too tired to go the gym, you have to psyche yourself out. I always tell myself, that'll I'll do light weights, or I'll just go and warm up. Once I start going, it just keeps going! Maybe even start off with a quick 5 minute sprint. Remember when you were a kid and all you wanted to do was run around? 3. Keep Your Nutrition Plan Eating healthy and clean may be hard for some people. Best way? Make your nutrition ridiculously simple and easy to follow. I personally can not for the life of me eat the same bland food everyday. The more complex something is doesn't mean it's always better for you. My basic nutrition goes a little something like this. Breakfast: 4 scrambled eggs, Lunch: 8oz grilled free range chicken with veggies (carrots, broccoli, cauliflower, yellow carrots) Dinner: Wild caught salmon, quinoa, veggies. Time or money a problem? Frozen is fine. Look for IQF or 'flash frozen' 4. One Day At A Time Don't forget to slow down. Take everything in one day at a time. Don't bunch all your goals, errands, work, all into one day. Have realistic goals for your schedule. Plan each day first. Once that becomes a habit, then start planning each week. Months, Years, to get to your end goal. As long as you take one step forward towards your goals that day, you should feel proud. Even if you just need to chill out and rest all day, just so you could go hard tomorrow. That's still a step forward. 5. Stay Positive As always, keep that positive mind set and the end goal in mind. Don't beat yourself up if you really can't go workout, or didn't eat well. Keep a healthy and happy mind set and you'll be fine. As always, 

Be well, do well, eat well; and everything in moderation. 

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July 4th BBQ TIPS

Ya'll smell that? July 4th is just around the corner and it's already starting to feel like summer! So lets fire up those grills and lets get down to some serious B B Q ing. Whether you're into Keto, Paleo, or just making better food choices, we're here for ya. Lets start off with meat, I mean we're at a barbecue after all. GRASS FED MEATS! Steaks and Ground beef for them burgers! Now, I understand that if you're the one throwing the BBQ, it could get a little bit pricey trying to do grass fed meats for everybody. So maybe you can just save the grass fed for the people you really like =/ Free Range Chicken if you can, chicken legs and thighs will be easy on your pocket as well Hot dogs... boy. Lets not pick up those mystery "meat" hot dogs alright? As a matter of fact. Lets just pretend they never existed like one of your terrible exs. Lets try for uncured grass fed beef, turkey, chicken, sausages, or brats shall we? No I did not mention tofu, you're at a barbecue, Man up. Remember healthy toppings! And if the heat hasn't gotten to you, anything on a stick just makes it taste 10 times better. This is a scientific fact/ So opt for some grass fed steak tips on a stick or grass fed any other meat you'd like to skewer. A great way to portion control, cleanup, and keeps your wallet a little heavier. Speaking of sticks. Skewer some of those dang veggies to make it a fun and easy way to get some greens in ya. How about corn on the cob? You can stick anything on a stick: Chicken, shrimp, tomatoes, pineapples, zucchinis, sweet potatoes, bell peppers, endless possibilities. Just roam the produce aisle and check out whats on sale. Remember just because its "Organic" doesn't mean it's healthier. Ask us what you should buy organic and what you shouldn't.   How about some easy to make appetizers? Deviled Eggs, don't trust mayo or scared of the word mayonnaise?? Try avocado make your own mayonnaise, it's easy to make your own. You can even call it "insert trendy flavor" aioli, Yes. Mayonnaise and Aioli are the exact same thing. You learn something new everyday. Bake up some kale chips for your guests, fruit salads are always great, sweet potato chips, veggie sticks with peanut butter to dip, hummus, yogurt dips, guacamole, trail mix.

UGH I guess we'll talk about greens again; salads: potato salads, pasta salads, macaroni salad, whatever "salad" GET OUT OF HERE!! If you really want a potato salad, try making it with sweet potatoes and with that homemade mayonnaise you made earlier! Bring on a real salad, also, remember those bell peppers you skewered earlier? Good job you saved some and decided to hollow those out so you could fill them up with some real salads, Saves you on cleaning plates, cause these are a great edible alternative serving dish We'll hand over some salad recipes within the following weeks! Now we're onto my favorite! Bacon.  HEY GUYS RELAX! Bacon isn't that bad for you, put those pitchforks back. Why not try wrapping up some "boring dull healthy choices" in bacon, and you'll be converting everyone over the porkier side of things. Try some of these combinations with bacon: Asparagus, Broccoli, Sweet Potato, Shrimp, Scallops, Brussels Sprouts with cheese, Apple and brie or go straight with apple butter and brie. KEEP THOSE BACONS UNCURED and NITRATE FREE PLEASE. Here's a sneaky trick. Head down to your local Costco and pick up that $5 rotisserie chicken But most importantly, don't forget to enjoy the company of your friends and family and live a little. And as always, Be well, do well, eat well; and everything in moderation. 

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Gluten

Here's to clearing up confusion on what exactly gluten is.

Gluten is basically a protein that occurs naturally in certain grains. It's really spongy and is usually used as a thickener or a binder, which is why your bread is the way it is. If you're avoiding gluten, remember the acronym

BROWS barley, rye, oats, wheat, spelt

Happy Monday ya'll!

and congrats to one of our very own on graduating

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Be more mindful of how you eat

Do you ever notice that you eat the same thing day in and day out, without really paying attention to how or why you are eating? Have you ever felt overstuffed, or finished a large popcorn at the theatre just because it was there?

These are questions that I explore with my clients in my practice.

Registered dietitians often give advice about healthy foods and portion sizes; however, we also help people improve the way they think – or don’t think – about food.

Mindless eating occurs when you consume food without really focusing on the act of eating. It is often eating in the absence of actual hunger, at a rapid rate and even past the point of fullness. On the other hand, mindful eating is paying attention to an eating experience with all your senses. It is witnessing, without judgment, the emotional and physical responses that take place throughout the eating experience.

With busy schedules and chaotic lives, mindless eating is certainly not uncommon. Here are some tips that I share with my clients to help them end mindless munchies:

1. Shift out of autopilot eating and start tracking. Try tracking what you eat and drink in a non-judgmental way. Keep a journal using a tool that suits you (write down your intake on paper, use an online tracker or app, or even take pictures of your foods). If possible, note any thoughts or feelings associated with eating. Tracking can help you bring awareness to your munchies and note triggers for mindless eating, both of which are helpful for making positive changes to your diet.

2. Make the healthy choice the easy choice. You are more likely to consume vegetables and fruits if they are in your home and easy to eat. Same goes for chips and chocolate – if they are there, you are more likely to eat them. Remember that mindful eating is not about categorizing foods into what’s “good” and what’s “bad,” but it is about choosing foods that are pleasing and nourishing. Make healthy eating easy and enjoyable.

3. Buy smaller plates (and smaller cutlery). Use smaller plates and your meal sizes will shrink. Choose smaller forks and you will shovel in less at a time. Brian Wansink, the Cornell University researcher and author of the book Mindless Eating, has shown time and time again that size matters. Our plates, cutlery, wine glasses and even popcorn bowls determine how much we eat.

4. Eat when you are eating. Don’t drive when you are eating, work when you are eating, watch TV when you are eating or stand at the fridge when you are eating. Simply sit and eat. Meal time is not the time for multitasking. Distracted eating often leads to overeating.

5. Take 5 (breaths, that is)! Deep breathing instantly calms the body and brings you into the present moment. Take five deep breaths before each meal to prepare your body and your mind for what’s to come.

6. Commit to slowing down. Do you truly taste your food? Have you mastered the five-minute meal? Not only does it take time for your body to tell your brain you are full, but it is hard to pay attention to the eating experience when you are in scarf-mode. Aim to take 20 to 30 minutes to eat a meal. Try eating with your non-dominant hand, using chopsticks or put your fork down between bites.

7. Savour each bite. Tune into your senses! See the colours on your plate, smell the aromas, listen to what you hear as you eat, taste the flavours and note the changes in texture as you chew. Engaging each of your senses can make your eating experience magical – not to mention, you may be satisfied with less.

8. Mindfully check in. Before, midway and after your meal, take a moment to rate your hunger on a scale of 1 (ravenous) to 10 (overly stuffed). Aim to stop eating at around 6 or 7 – you are satisfied, not full. Also check in to any thoughts or feelings that arise as you eat. Observe without judgment.

9. Adopt an attitude of gratitude. Acknowledge the time and effort put into preparing your meal. Give thanks for the ingredients and the process that transforms them into an enjoyable dish.

Adapted from The Globe and Mail.

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Fudgy Cacao porridge topped with gooey figs, banana coins, goji berries and tahini 😍 #meals Today I’m thankful for tahini. No further explanation needed 🙏 #mayhappyproject