Welcome to week one of our January Wellness Refresh hosted with Diana Weil! This week we’re focusing on eating better. It's no secret that we're big fans of the anti-inflammatory diet, but more than that, we believe that the quality and variety of ingredients are important ways to fuel healthy living. Diana's activity this week focuses on how to eat more mindfully throughout the day.
"For me, mindfulness is really at the root of eating better. Creating mindfulness around how you feel, what your body is asking for, and how your diet impacts the way you feel is a lifelong practice. Mindfulness is a daily intention, not something to be perfected. An essential aspect of mindfulness is giving your full intention to what you're eating – not the next bite or the tv you're watching, but instead, fully embracing the moment. One of the best ways to begin this practice is by being mindful of how many vegetables and fruits you're eating (emphasizing vegetables over fruit). Aim for a variety of different fruits and vegetables each day and see just how many different colors you can eat!" – Diana Weil
Diana's also made an at-home-friendly version of the Ancient Grains Bowl below for you to craft in your own kitchen!
Check out Diana's quick-and-easy version of our Ancient Grains Bowl. Don't feel like cooking today? We'll whip one up for you. Order online for pickup or delivery right to your door.
What You'll Need:
3 medium sweet potatoes
1 tablespoon red miso
1 tablespoon soy sauce
1 teaspoon rice vinegar
1 teaspoon brown sugar
2 tablespoons of hot water
1 onion
8 oz sugar snap peas
8 oz mushrooms (Diana likes shiitake)
1 cup quinoa or grain of choice
2 cups vegetable broth
Baked tofu
Pesto for topping
What You'll Do:
• Preheat oven to 450 F
• Peel & cut your sweet potato into small chunks. Add to a medium bowl
• Mix miso, soy sauce, rice vinegar, brown sugar, and water together. Taste and adjust as necessary. Drizzle sauce over sweet potatoes and mix until thoroughly coated
• Roast sweet potatoes for 15-20 minutes
• Next, make your grain. Bring 2 cups of broth to a boil. Add your quinoa and cook for ~15 minutes. Quinoa and potatoes should be done around the same time
• While sweet potatoes and quinoa cook, thinly slice onions and sauté until translucent, add sliced mushrooms and cook for another 4-5 minutes
• Add snap peas and cook for another 2 minutes. Snap peas should be bright green, tender but still crunchy
• Add quinoa to a bowl and top with sweet potatoes, mushroom mix, and baked tofu if desired
• Top with pesto and enjoy!
Let us know how this week went! How did you incorporate more fruits & vegetables into your daily meals? Enter your journal submission below by Sunday, January 15 and you'll be entered to win gift cards, True Food Kitchen prizes, & other delicious offers. Read sweepstakes rules.
Here are some of Diana’s recommendations to learn more about mindful eating. And you can always order an Ancient Grains Bowl at your favorite True location.
Six Ways to Practice Mindful Eating
Intuitive Eating Resources by Evelyn Tribole (Evelyn Tribole is the queen of mindful eating & teaches people how to eat intuitively)
Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food by Jon Kabat Zinn
Mindfully Eating a Raisin by Jon Kabat Zinn