Mindful Food Therapy

Casa
España
Sant Pere
Mindful Food Therapy

Canadian therapist and coach with degrees in Psychology, Nutrition, and a diploma in Problem-Solving Brief Therapy.

Specialized in anxiety, depression, eating disorders, and weight loss. Sign up for free email tips mindfulfoodtherapy.com

24/06/2023

Tahini Vegan super fudgyyy Brownies! 😋🍫 It's the wknd, may as well take 20 to prep for your choco cravings for the week ahead...

Or wknd.😆 They may not last. Srsly gooey inside. 🤤🤤

Ingredients: 🍫🍫🍫

1 flax egg (2 Tbsp ground flax + 5 Tbsp water)⁣
2 Tbsp maple syrup⁣
2-4 Tbsp coconut sugar
½ cup tahini⁣
1 Tbsp coconut oil, melted⁣
1 tsp vanilla extract⁣
3 Tbsp cocoa, 24% fat⁣
¼ tsp salt⁣
¼ cup chopped 70% chocolate
1 small scoop collagen, optional ⁣

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➡️ Mix the flax egg, let it sit for 15min
➡️ Add wet ingredients, stir⁣
➡️ Add dry, mix & pour into 8x5 pan
*(1.5x this recipe for a large 8x8 pan)*
➡️ Add Chocolate chunks🍫⁣
➡️ Bake 170F/350C ~14min ⁣
➡️ Enjoy! 💃💃💃

How are you nourishing your soul this weekend? & Let me know if you give these a try! 😋

🍫🏞️🚵‍♀️☀️

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11/07/2022

⁣How to cure a very comforting chocolate-stress addiction..? 🍫🍫⁣⁣
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First, take time to think of different activities that bring joy and put you in the flow and out of the craving zone 🎨💅🎶🎷💮📒⁣🧘‍♀️⁣⁣
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Then place a trigger of that activity in front of your bad habit🧠
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For example, one client of mine loved to paint🎨 and I suggested she place her paintbrush in front of her chocolate stash - that simple image triggered her to pause and consider if her wanting 🍫 was a stress response or just an innocent moment of pleasure that wouldn't lead to a binge cycle. ⁣⁣
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While there are maaanny trigger habits you can put into place when stress hits & all you wanna do is polish off a bag of chips (just me?), focus on just one activity, for now.⁣⁣
⁣⁣.I know using my hands and playing with food works for me ☺️📸 (course, then I end up with a plate of tempting deliciousness in front of me!🤭🍫)⁣⁣
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Sometimes all it takes to help break the cycle is a kind & consistent push with tips that work for you. Feel free to DM me for a free into session where we can change at least one bad habit together 💪💪⁣
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So what's your non-food comfort habit? Share your activity to help fellow chocolate addicts out! 😋🍫😊📸⁣⁣⁣
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28/04/2022

Like flowers, anxiety & depression grow in the Spring. You wouldn't think more sunshine and the excitement of summer would have such an effect, but mental health drops during this time. 🌿

Body image fears, seeing friends and family on fantastic vacations, along with wedding season, takes its toll. Mood changes with the flux in new circadian rhythms, long time winter woes, and the pressures of summer are overwhelming. 👙

If you've been feeling extra tightness in your chest or obsessing more over your food and appearance, or just feeling more irritable in general, take a minute to check in with yourself. 🧘‍♀️

Go for a quiet walk and journal, ask yourself what you're really needing right now. Do you need more emotional support? Is there a friend or counsellor you can reach out? More breaks from work? More breaks from the "summer body" ads out there? 👙

Let your mind tell you what you need and give yourself permission to ask for help. Whether it be a friend, therapist, or family member, send a message and let someone know if you're struggling. As a nutritionist and health counsellor specializing in emotional eating and stress, I'm here to listen. One conversation has the power to change everything. ❤️

26/04/2022

Repotting not only a plant, but also a seed in my brain😂 Any thoughts you'd like to re-plant? 🌱

19/04/2022

Sometimes.. I really don't feel like cooking. This was one of those times 😬

Throwing together whatever you've got in the house is really an art (or just what happens after too much time working from home). Here are the basics that get me through those blah days where I don't wanna lift a finger.

Setup online automatic deliveries so that you:
1️⃣ Always have frozen veg & protein
2️⃣ Keep the pantry full with legume pastas, coconut milk, nut butters, sundried tomatoes, herbs, etc (whatever staples you love)
3️⃣ Toss it all together!

This plate took 10 min & surprisingly satisfied:
➡️ Sautéed garlic, olive oil (lots), sundried tomatoes, herbs, veggie sausage + lentil pasta. Plus, I had some leftover mixed greens I threw in after.. weird, right? But it worked! Pasta salad yumminess 😋

What's your oddly satisfying simple meal?

14/04/2022

You eat based on your identity, culture, habits, experiences, and traumas. As much as you may want to be totally rational and eat ‘perfectly’ all the time, you can’t (what is eating perfectly, anyway?). After all, wanting variety, fun, and flavour is as human as it gets. 🧠

So, instead of trying to be rational with your food, why not just aim for reasonable. Because, it’s reasonable to want to enjoy your food and feel satisfied. Some days that may mean pizza, others gelato, and others a homemade meal made with love and care. 🥘

It’s time to let go of wanting to be completely rational with food, because it’s pretty much impossible and damn painful to try. Let yourself be human💕

Having trouble enjoying your food without guilt or binging? Send me a DM or hop on my web, link in bio, for my 12 Easy Tips to End Emotional Eating 🤗

11/04/2022

These little green devils used to taunt me. I’d resist them as long as I could, then binge on an entire jar in a matter of minutes. Why?

I knew nuts were high calorie, and back then I’d been led to believe high calorie foods shouldn’t be eaten very often. But I LOVED them! And yet, I knew I shouldn't, especially because I always overdid it… so I waited. Until, that is, a bad day came and I said f* it. I’d eat a jar full, then feel both my brain and tummy saying, “wtf did you just do to me?!?”

The guilt and shame of, “But WHYyY can’t I just eat a handful like a normal person?!?” set in, and to make myself feel better asap, I’d move on to the cashews. Smart, eh? But that’s how the brain works. The more I resisted, the more I couldn’t control myself when I “gave-in”.

The solution? Not making food something you should ‘give-in’ to.

Changing that whole mindset might not happen overnight, but with a few tips to get you started, it is possible to enjoy a handful of your fave treats… and that’s it! (PS I can now eat a handful of chips and not finish the whole thing - take that, Lay’s!) 😝

You can get started today too, with my 12 Tips to End Emotional Eating PDF on the web, link in bio, or send me a DM for a free intro sesh to talk about what’s eating you up inside. I’m here to listen & let you learn to listen to your body, too🤗

Comment with your & food! Let's let the world know, we're not alone!🍕🍕🍕

07/04/2022

It's Stress & IBS Awareness Month! So here's a meal to boost your mood & ease your tummy 😋🧠🌿

Luckily, watercress and berries are always super easy on the digestive system🍓 Their nutrients & antioxidants help with anxiety and depression🕊️. If you can handle legumes, a small portion of lentils usually offers the least bloat.

These lentil balls take 5 min of prep in the food processor, bake for about 20 min, and last for days, plus they freeze great. Talk about stress-free! 💪

You can replace any baked falafel recipe with lentils or check out minimalistbaker for more, Enjoy! 😋

01/04/2022

Is it still pumpkin pancake season? 🥞...it always is for me! Vegan, Paleo, GF, yes please! 🌱

Making a weekend batch and saving leftover for the next few days is definitely the way to go. It's all about 💪💪

Recipe 🥞🥞🥞 (8 pancakes)⁣⁣
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1 egg (or flax egg)⁣⁣
3/4 cup pumpkin 🎃⁣⁣
2 tsp vanilla⁣⁣
1/4 cup thick cashew/nut butter⁣⁣
1 tsp cinnamon⁣⁣
1/2 tsp cloves, ginger⁣⁣
1 cup almond flour⁣⁣
2-4 tbsp coconut flour (depends on consistency, thick is good)⁣⁣
2 scoops collagen/protein (optional)
+ 2tbsp nut milk, if needed⁣⁣
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➡️ Whisk wet ingredients, mix in dry
➡️ Heat ghee/coconut oil in a pan & fry😋🎃⁣⁣
➡️ Top with coconut yogurt, blueberries, bee pollen - any sort of deliciousness you love 🐝

Going to give them a try? Let me know in the comments below! 😋
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16/03/2022

Get berry benefits year round! ❄️🍓 Just make sure to get rid of its arch nemesis first..

Yep, those pesky pesticides. Since most produce eaten isn’t organic, the pesticides that come along are pretty damaging to your system. More and more research shows they mess with your hormones and contribute to cancer (explains why organic shopping is on the rise!). So while you can check out lists of the "Dirty Dozen” worst offenders to know which to be most careful with, here’s my best tip for keeping your fruit clean. 🍇

➡️ Do a 3:1 ratio of water to white or apple cider vinegar. Let the berries sit in the solution for 15-20 minutes, drain, rinse, and enjoy 😋 ( & dry off to freeze)❄️

You can even do it right after buying them so whenever you get a craving, they’re ready to go (because honestly, when you’re starving and just wanna grab a handful.. waiting 20 minutes never seems quite worth it).🍰

Your best bet for personal & planet health is to get a ton of organic & ecological berries when they’re in season, then wash & freeze them to enjoy year round. 🍓

Speaking of, it's currently blueberry season in Spain so, I'm off to make some lemon blueberry breakfast loaf 😋 (recipe coming soon!)

Ready to give the vinegar rinse a go? Let me know how you wash your fruit below!

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01/03/2022

Dinner in 20! Here's what I throw together when there's no food in the fridge…🍲

All things frozen!❄️❄️❄️ + a few pantry staples

➡️ In a pan, Sautee garlic & olive oil. Add whatever veg you've got (fresh or frozen mushrooms, peas, spinach, sun-dried tomatoes, etc)
➡️ Boil lentil/chickpea/GF pasta on the side
➡️ Toss protein in with the veg (frozen shrimp or veggie sausage defrost in hot water in 5min, truly quick)
➡️ Stir in a nut butter & coconut milk to make a creamy sauce, or even cheese
➡️ Add in the drained pasta & Voila! Salt, pepper, herbs, you're set! 😋

Basically, keep the freezer stocked and you'll never have to worry, "what's for dinner??" 🤔

What's your go-to low on groceries meal? 🍝
Let me know in the comments below!

14/02/2022

To the truest kind of love, that of innocence and fur. Happy Valentine’s Day, all! 💖🐈💖

Dirección

Rda. De Sant Pere, 11
Sant Pere
08010

Teléfono

+34605649146

Página web

https://www.mindfulfoodtherapy.com/

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