Mindful Breakfast Cereal

Diets make me sad. I had a client send me the below picture of her dinner.

I see a plate like this and all I can think is, man I will be hungry when I finish this.

My speciality as a dietitian, is in what is called the mindful eating approach. Mindful eating, is a diet-free approach to healthy living. In practicing mindful eating we are retraining our brains how to eat. If our brain senses deprivation like what is typically involved in a diet,  then it won’t be happy and eventually we will go back to our old ways. One way to overcome this is through pumping up the volume of your foods without pumping up the calories.

When our brain sees a full plate it sends signals to our stomach that it is enough food, regardless of the calories.  Two things that add volume, without a lot of calories, are water and vegetables. I know what you are thinking, BORING! Not if you start your day with my Mindful Oatmeal. This oatmeal includes a full serving of veggies, and allows you to fill your bowl to the brim so your eyes can feast too!

Mindful Breakfast Cereal
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  • 1/4 cup oats
  • 1 tablespoon chia seeds
  • 1 cup water
  • 1 scoop vanilla protein powder of choice
  • 1 teaspoon cinnamon
  • 1/2 teapoon vanilla
  • 1/2 cup shredded carrots
  • 1/4 cup unsweetened shredded coconut
  • 1 Tablespoon slivered almonds or nuts of choice
  • 1 tablespoon maple syrup


  1. Put oats, chia seeds and water in a microwave-safe bowl and cook in microwave for 2 minutes.
  2. Carefully remove bowl and stir in protein powder, cinnamon and vanilla.
  3. Top with coconut, nuts and maple syrup.
  4. Serve mindfully.

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