• Be Present. Embrace the now. Engage fully in eating, appreciating the flavors, textures, and aromas. When you are present, you forge a deeper connection with your food.


• Savor Each Bite. Take time to appreciate the flavors and textures of your food. Eating slowly promotes healthy digestion and allows you to enjoy the experience and recognize when you're satisfied.


• Listen to Your Body. Pay attention to hunger and fullness cues. Eat when you're hungry and stop when you're satisfied, rather than finishing everything on your plate. Are you truly hungry, or is it an emotional response? Learn to differentiate and honor your body's signals for hunger and fullness.


• Serve Mindful Portions: Be aware of portion sizes to avoid overeating. Use smaller plates and serve modest portions to promote mindful consumption.


• Engage Your Senses. Notice the colors, smells, and presentation of your food. Engaging your senses enhances the enjoyment of the meal and encourages mindful eating.


• Limit Distractions. Minimize external distractions like TV or smartphones during meals. Focusing on your food helps you connect with the eating experience.


• Practice Gratitude. Before eating, take a moment to express gratitude for the food and those who contributed to it. This simple practice enhances the mindful eating process.


• Hydrate Well. Extend mindfulness to your beverage choices. Water is essential for overall well-being, and being adequately hydrated can help distinguish between hunger and thirst. Be aware of your body's need for fluids throughout the day.


• Choose Quality Over Quantity. If indulging in desserts, savor each bite. Choose quality over quantity, and be mindful of your body's signals to prevent overindulgence.


• Pause to Reflective. Take a few moments after your meal to reflect on how you feel. What did you enjoy? What could be improved? This self-awareness can guide future choices and contribute to a healthier relationship with food during the holiday season.

• Enhances Enjoyment: Mindful eating allows you to fully savor and appreciate holiday dishes' rich flavors and textures, making each bite a truly enjoyable experience.


• Promotes Balanced Eating: Being attuned to your body's hunger and fullness cues helps prevent overindulgence, ensuring you partake in holiday feasts without the discomfort of overeating.


• Reduces Stress: Mindful eating fosters a sense of calm and reduces stress. Focusing on the present moment can create a more relaxed and enjoyable dining experience during the sometimes hectic holiday season.


• Improves Digestion: Chewing food slowly and thoroughly aids digestion. Mindful eating promotes this practice, contributing to better digestion and nutrient absorption.


• Supports Emotional Well-being: Connecting with your food on a deeper level can positively affect your emotional well-being. Mindful eating encourages a healthier relationship with food, promoting positive emotions and reducing guilt associated with holiday treats.


• Enhances Gratitude: Taking a moment to reflect on the journey of your food, from its origin to your plate, fosters a sense of gratitude. This mindfulness practice can enhance your overall appreciation for the abundance of the holiday season.


• Fosters Relationships: Mindful eating encourages meaningful connections during meals. Being fully present at the table allows you to engage in thoughtful conversations and create lasting memories with loved ones.


• Nurtures Mind-Body Harmony. Ultimately, the benefits of mindful eating extend beyond the plate. It promotes balance between your mind and body, fostering overall well-being and contributing to a positive holiday experience.

• Four apples, sliced about ¼" thick (Honeycrisp, Granny Smith, Fuji, etc)


• 12 oz dark chocolate, melted


• 1 tbsp coconut oil 


• Topping ideas: chopped nuts, seeds, sprinkles, coconut, dried fruit, and crushed candy canes 

Instructions

Wash apples and dry them thoroughly. Slice into thin-ish (¼") slices and remove any seeds/stem. Insert popsicle sticks through the bottom. If the slices are too thin, the slice may break in half, so do one or two test trials before slicing all of your apples. 

Add chopped chocolate to a heat-safe bowl—microwave in 30-second intervals, stirring well between intervals until completely melted. Add one tablespoon of coconut oil, making it easier to dip.

Dip the apple slice in chocolate, then transfer to a parchment paper-lined tray.

Add toppings such as chopped nuts, seeds, sprinkles, coconut, dried fruit, and crushed candy canes. Refrigerate until chocolate has hardened, about 4 hours. 

Stephanie has been working in the field of nutrition and dietetics since 1995. She earned a Bachelor of Science degree in Dietetics from Michigan State University, completed an Approved Pre-Professional Practice Program at Western Michigan University and earned a Master of Business Administration from Baker College.  She’s been a Registered Dietitian Nutritionist since 1996 and licensed in Texas since 2007.  In 2008, Stephanie earned her certification in Childhood and Adolescent Weight Management. 

Stephanie has extensive clinical & managerial experience, both in corporate settings and in the community.  Now she wants to share her knowledge with you, because most (if not all) nutritional habits begin at home. 

Stephanie and her family reside in Katy, Texas