Mindful eating is my simplified way of dieting or should I say change of lifestyle. Your diet should be a lifestyle change. 

I can’t imagine not ever eating white rice, ever! Or having a piece of toast with butter. This is just who I am. I like to enjoy my food. 

But now that I’m 53, my metabolism isn’t the same. I hate putting pressure on myself with workouts. I’ve built better habits over the past 5 years.

I’ve changed the way I eat. 

Every morning I drink a glass of water with 1-2 tablespoons of apple cider vinegar. There are a ton of health benefits that come with taking apple cider vinegar. I also like drinking beets juice. It gives me energy and it helps me start the day right. I take Vitamins for my bones, I also take Vitamin D, B12, and B6. 

Now let’s talk about coffee! For many years, I drank my coffee “light & sweet”. This means, a lot of creamer, and a lot of sugar. So when I started being mindful of my calorie intake, I discovered that- drinking my coffee this way isn’t going to work. It’s awful. 

I was already consuming almost 500 calories with having 2-3 cups in the morning. Without a doubt –  I switched to drinking my coffee black. I started drinking my coffee black in September of 2017. It wasn’t easy switching. It is an acquired taste. You just have to learn how to love it. 

And now I don’t even miss the creamer and the sugar! I saved myself a lot of calories which I can then use towards foods I choose to eat throughout the day. 

For me it was finding the kind of food that I enjoy, that is satisfying to my taste, but has to be low in calories. We all have different ways of managing our health. It’s never-  “a one size fits- all”  way. 

I do what works for me. Counting calories and still being able to treat myself on weekends. I still have desserts and carbs. I’m just mindful on my intake with the meals I incorporate during that day or the following day. My motto….

“Something’s Gotta Give”

So if I decide to “over do it” one day, just because I’m craving for salty or sweets…. I just gotta go for it! I can’t deprive myself or else I’ll go nuts. Sometimes, my body looks for it. I think it’s my hormones too. So whenever I’m feeling this way, I avoid eating around the food I’m craving for – because I end up eating more and end up disappointing myself ☹️. 

I’d like to share with you my typical menu during my work days ? Monday-Friday: 


  • ½ grapefruit 
  • 1 hard boiled egg
  • 8 cherry tomatoes 
  • ½ cup cottage cheese


  • Tuna with Balsamic Vinegar/ salt & pepper 
  • Crackers/ or wheat bread
  • Or
  • Soup 

I snack on:

  • Honey crisp Apple
  • Watermelon 


  • Chicken with Veggies 

***Avocado toast on weekends/ oatmeal/ eggs & toast

*** I also “Juice” fruits and veggies too! 

On weekends- instead of drinking red wine ? I would alternate with Vodka and Club soda…. It is less calories and less sugar than red wine. 

Going out to dinner – I usually order fish or chicken. Once in a while I order red meat. 

Pasta is a treat!!!! 

Of course if I eat pasta or rice —- I have to manage my intake the following day. 

Let me add…. Always drink a lot of water!!!!! 

It’s never a strict diet. It’s just being able to understand what I put into my body. 

And that’s my mindful eating! ?