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Has your mealtime become a time of checking your emails or Facebook? Or have you eaten half of your plate of food before you realize it is almost gone and you haven’t enjoyed it? If this sounds like you or your family, it is time to hit the reset button. We encourage you to think about making some changes—begin to incorporate mindfulness.

Mindfulness is the practice of paying attention to what you are actually eating. It helps us relax and enjoy meals. We are also find it plays a role in HOW much we eat as well.

Here are some ways to help to practice mindfulness at mealtime:

  1. Remove all the distractions. Focus on a peaceful environment.  Shut off the cell phones, I pads and other electronics and pay attention to the meal in front of you.
  2. Concentrate on the amount of food you put on your plate. This can play a  BIG role in weight control.  We find when you eat on auto pilot, you will over eat a majority of times.
  3. Breaking the hustle bustle of the day and learn to savor your bites can help improve your digestion and overall health.
  4. Slow down—it takes your stomach 20 minutes to tell your head when you have had enough to eat.  Think about how much more food you can eat in that time frame.
  5. Listen to your hunger. Are you really hungry or are you actually dehydrated? 
  6. Pay attention as to how much butter you put on your vegetables or dressing on the salad. Every little calorie adds up!
  7. Take note to your body’s signals. Quit when you are full!
  8. Mindfulness isn’t just for mealtime, it is also important when buying, preparing, and serving your foods.

So NOW is the time…make some small changes. Practice being more mindful of what you are eating and how much.  You will reap the benefits!


Frozen Fruit Cups


Yield: 6 servings


  • 1 cup applesauce (no sugar added)
  • 1 (11 ounce) can mandarin oranges, drained
  • 1 (14 ounce) package frozen strawberries, sliced and unsweetened, thawed
  • 2 Tablespoons orange juice concentrate, thawed



  1. Wash hands with soap and water.
  2. In a medium bowl, combine all ingredients. Mix well.
  3. Spoon into 6 small freezer-safe containers.
  4. Freeze at least 4 hours, or until firm.
  5. Let sit at room temperature for 20 minutes before serving.

Nutrition Information (Serving Size - 1/6 of recipe):

  • Calories 68
  • Total Fat 0g
  • Saturated Fat 0g
  • Cholesterol 0mg
  • Sodium 0mg
  • Total Carbohydrates 17g
  • Fiber 2g
  • Total Sugars 13g
  • Protein 1g
  • Vitamin A 15%
  • Vitamin C 90%
  • Calcium 2%
  • Iron 4%