Nutrition Tip & Recipe of the Month – Mindful Eating

Mindfulness – Being mindful of your eating may help with weight management.

  • Observe your body and pay attention to hunger and fullness signals
  • Savor your food – notice the colors, smells, flavors and textures of the food (Especially this month’s recipe!)
  • Focus on eating and avoid doing other activities while you eat

Slow down – set a timer for 20 minutes and take the whole time to eat the meal

Recipe of the Month

Double Chocolate Breakfast Brownies


1 flax egg (combine 1 tablespoon ground flaxseed with 3 tablespoons water. Let sit until thick, about 5 minutes).

1 cup whole wheat pastry flour

½ cup old-fashioned oats

½ cup unsweetened cocoa powder

2 teaspoons baking powder

½ teaspoon salt

¼ cup maple syrup

¼ cup melted coconut oil or canola oil + more for oiling muffin tin

1 cup unsweetened applesauce

½ cup dark chocolate chips


  1. Preheat oven to 375 degrees F and lightly oil muffin tin (or use muffin cup liners).
  2. Prepare flax egg.
  3. Combine flour, oats, cocoa powder, baking powder and salt in a medium bowl.
  4. Make a well in the center of the dry ingredients and add maple syrup, oil, applesauce, and prepared flax egg.
  5. Stir until just combined (be careful not to over-stir!).
  6. Gently fold in chocolate chips.
  7. Divide batter evenly among muffin cups, filling each about ⅔ full.
  8. Bake for 15 minutes.
  9. Remove muffins from the oven and let cool in muffin tin for about 5 minutes before removing.
  10. Once completely cool, store in an air-tight container for up to a week.




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