Telling someone addicted to food to “just eat mindfully” is like giving an alcoholic a fifth of whiskey as a gift and saying “enjoy one glass a day”. Mindful eating is to an infant what living on autopilot is to an adult. As much as I believe in my clients far more than they believe in themselves a lot of the time, there is a point, typically in the beginning of Health Coaching program, where I just have to put it bluntly and show a bit of tough love. Awareness of denial, blame and shame is essential to beginning the process of living a mindful life. Mindful living and eating is freedom.
I am here to help you help yourself, trust me, and time is on your side.
My story includes too many years of battling an incredibly disordered relationship with food. It was as if I had myself convinced I was born with a weight + calorie chart in one hand and measuring cups in the other. Can you even picture that? First comes the head, the shoulders then…Wait for it…measuring cups and spoons! Awe! Now this child will always know how to stay healthy and love herself!! Yay!
Learning how to retrain my mind-body connection to “just eat mindfully” was a process. It took time. One of the important health discoveries I made along the way was the crappy physical feeling that resulted from junky food choices. Mindful eating means making well-thought out nutrition decisions based on the mind-body connection and love for oneself. It means fully enjoying the eating experience and slowing down with every bite—a helpful practice for life overall.
This week’s bowl meal makes eating mindfully simple. Every nutrient-dense ingredient not only forces taste buds to dance, but continues to fuel and support everyone living a healthy lifestyle. The balance of macros and micros will satisfy the largest of appetites! The dressing can be used as a sauce and is drinkable on its own! I’m so so so pleased with it and cannot wait for you to try it!
Grain-Free Thai Bowl
By Audrey Byker Health Coach
Serves 4-6
for the veggies and protein
-1lb. boneless chicken tenders, chopped into 1 in pieces(make it vegan and omit)
-1 pint baby bella mushrooms, sliced
-1 pint shiitake mushrooms, sliced
-2 cups shredded carrots
-1 large bundle of broccoli, chopped
-Sea salt
-Black pepper, fresh ground
-1 Tbls avocado oil(or any healthy oil)
-1/2 tsp sesame oil
for the carbs fat and flavor
-2-3 cups jasmine rice, brown rice, brown rice noodles, cooked(optional if grains are desired)
-Sunflower seeds, roasted and salted(optional garnish)
-Green onion, sliced(optional garnish)
FOR THE THAI SUNFLOWER SEED DRESSING/SAUCE:
By Audrey Byker Health Coach
-1/2 cup sunflower seed butter, unsweetened and unsalted(or any other natural nut butter)
-3 Tbls Tamari soy sauce or coconut aminos
-2 Tbls raw honey(optional—omit for vegan)
-Juice of 1 lime
-1 Tbls rice or white wine vinegar
-Water to taste
Add both oils to a large wok or nonstick skillet(with a lid if you prefer veggies to be cooked through) then add chicken, salt and pepper. Sauté until cooked through, remove from pan, set aside and immediately add mushrooms to the pan. Sauté over med-high heat, stirring frequently for 5 min. Add remaining veggies(broccoli and shredded carrots) and sauté over medium heat until cooked al dente(or add the lid and steam until desired doneness is reached). Meanwhile add all dressing ingredients except for water in a small mason jar with a blender ball, add lid and shake until fully combined. Add water to thin to desired consistency, one tablespoon at a time. Add chicken back into pan to heat through, just before serving. Serve in bowls layered with noodles or rice(optional), dressing, green onion, and sunflower seeds. Eat leftovers cold or reheated, in a salad, alone or with grains.
Audrey Byker is a skilled and experienced Health Coach in West Michigan. She specializes in supporting busy people on their wellness journey through one-on-one coaching which can take place in person at her private office, in home or virtually from anywhere in the world. If you are looking for guidance and support to improve your health and quality of life, click here to set up a free consult today! She accepts HSA/FSA as payment!
