Mindful Eating Challenge

Tip Content Provided By: EXOS

Being more aware when we eat our food can actually enhance our digestion, help us eat less and feel more satisfied. Practicing mindful eating asks for you to engage in the experience of eating the food in front of you and turn away from other distractions such as the TV or computer.  


Choose one meal per day to eat mindfully. Eliminate distractions such as work, computers, TV, or driving. You may eat alone or with others, but if you’re eating with others make sure you’re not too distracted by the conversation. Take one bite and put down your fork. Focus on the taste and texture you’re experiencing. Chew the food thoroughly (at least 20 times, maybe more for tougher foods) before taking another bite. Notice how you feel and don’t worry if you slip a bit, it’s a technique to practice each day.    

Easy Breakfast Recipe: Omelet in a Mug


Microwave safe mug or bowl, fork

Ingredients   Yield: 1 servings   Portion: 1 cup

2 medium eggs

2 Tbsp shredded cheddar cheese

2 Tbsp cooked diced ham  

1 Tbsp green bell pepper

Salt & Pepper to taste

Cooking spray     


Preparation   Prep Time: 10 minutes    Cook Time: 1-1 ½ minutes

  • Coat microwave safe mug or bowl with cooking spray.
  • Combine eggs, cheddar cheese, ham, bell peppers, salt and pepper in bowl.
  • Microwave mixture on high for 1 minute, stir.
  • Return to microwave and cook until eggs are completely set, about 1 to 1 ½ minutes longer.

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