{HMW} The 5 Pillars of Mindful Eating (And Why You're Probably Missing #3)
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Dear Reader, You've just finished lunch at your desk, scrolling through emails while mindlessly eating your salad. An hour later, you're rummaging through the kitchen cabinets, not quite hungry but searching for... something. Sound familiar? This scenario reveals a gap in what I call the third pillar of mindful eating—and it's the one most people skip entirely. Most of us focus on the obvious stuff: eating slowly (presence) and recognizing when we're hungry or full (basic physical awareness). But there are actually five pillars that create a truly satisfying relationship with food: 1. Presence - Actually showing up to your meals instead of eating on autopilot 2. Pleasure - Letting yourself enjoy food without the guilt hangover 3. Physical Awareness - This is not about just hunger and fullness. It's also noticing how foods make you feel 30 minutes, 2 hours, even 4 hours later. Does that afternoon snack energize you or send you into a slump? Do you feel nourished or still searching for satisfaction? 4. Permission - Ditching food rules and moral judgments about what you "should" and "shouldn't" eat. 5. Peace - Releasing the mental chatter and anxiety around food choices. Most people master pillars 1 and 2, then jump straight to basic hunger/fullness awareness. But they miss the deeper layer of pillar 3—understanding your body's ongoing conversation with food. When you tune into this expanded physical awareness, you stop eating meals that technically "fill you up" but leave you unsatisfied. You start noticing which foods give you steady energy versus quick crashes. You learn the difference between physical satisfaction and just being "not hungry." This missing piece explains why someone can follow all the mindful eating practices yet still find themselves wandering the kitchen later, searching for that elusive "something more." Which pillar speaks to you? More importantly, which one have you been overlooking? Email me back and let me know! Have it: Interesting Article Alert: Is Dieting Hurting Your Mental Health? Here’s What the Latest Research Shows If you can take a mindful-break during the day today - check this out. I found it to be very calming (and kinda fun) Made it: It’s hard to post business-as-usual when the world feels like it's unraveling. This week, the personal mirrored the collective—there was beauty and heartbreak, hope and fear, beginnings and endings. I became a great aunt… and also learned that a dear friend’s cancer has returned. Still, I’ve found comfort in honoring my senses. This week’s 5-Senses Sunday reflects it all: ✨ Thai chocolate with lime and fish sauce nuggets (yes, really) This week is a reminder: Life is fragile. But it’s still worth savoring. >>>New Blog Post: How to Nourish yourself through Grief and Loss Want it: This is a cool app that lets you fill in what ingredients you have on hand and will suggest recipes for you. Ingredient Spotlight: Dragon Fruit Dragon fruit looks way more exotic than it actually tastes, which might be exactly what you need in your fruit rotation right now. This pink beauty has a surprisingly mild, subtly sweet flavor that's somewhere between a kiwi and a pear, plus it's incredibly hydrating and packed with vitamin C and antioxidants. The texture is soft with slightly crunchy seeds, making it perfect for smoothie bowls where you want something visually striking that won't overpower other flavors. I like to cube it up for fruit salads with lime juice, or blend it into agua fresca for a gorgeous pink drink. Pro tip: Just slice it in half and scoop out the flesh with a spoon, or peel and cube it. The mild flavor makes it versatile—try it in a summer salad with cucumber and mint for something unexpected. Try this Dragon Fruit salad with Tajín and Lime Announcements & Upcoming: The Sunshine Shift Bundle If you’ve been feeling a little stretched thin lately—or like your goals have taken a back seat—this might be exactly what you need. I just contributed to a beautiful, free digital bundle called The Sunshine Shift™—and it’s packed with over 30 gifts designed to help you move from burnout to balance. Inside, you’ll find printable planners, reflection tools, gentle mindset support, and soulful guidance from women who get it. I’m so honored to be part of this reset moment for women like you. ✨ It’s available free until July 2
Also..... I joined the Mama Grow & Glow Giveaway because I know what it feels like to be the woman who holds it all together—and what it costs. So many of us show up for everyone else, all day, every day. We get praised for being reliable, capable, and strong… but we’re often running on empty behind the scenes. This giveaway was created for you, the woman who does so much for others, and is finally ready to come home to herself. Each contributor in this bundle has created something to support that exact journey. And I’m excited to be part of it.
Extra Bytes: What I'm Reading: Horse, by Geraldine Brooks What I'm Watching: This short video on yawning.... What I'm Listening to: This Sunny Day Cafe soundscape on Coffitivity What I'm Eating: Sheet-Pan Cowboy Caviar Nachos That's it for me this week. I hope you all have a happy and healthy hump day! Warmly, Jenny
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