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3 Ways Mindful Eating Can Help You Stay Slim

Mindfulness is all the rage right now, and for good reason. Not only does this wellness technique help you quell stress and get through the day feeling more zen-like, but it can also trigger a host of other health benefits. Studies have found that mindfulness may help reduce inflammation, increase happiness, improve sleep quality, slim down your belly, and even regulate your appetite

Those last two benefits have us intrigued. Turns out mindfulness for weight loss and maintaining a healthy BMI can be so transformative, many nutritionists are recommending it to their clients as a way to eat more healthfully. Mindful eating can help you improve your digestion, reduce bloating, recognize when you’re full, and stop overeating. It can also change the way food tastes. Being present during meals means you’ll become even more aware of every bite and flavor, and you’ll likely end up enjoying your food way more. 

Watch the video: 7 Ways to Get Slim Without a Diet

But how exactly do you quit your habit of scarfing down your meal without a second thought? It takes a bit of practice—habit changing doesn’t happen overnight, after all! Several strategies can help guide you to becoming a more mindful muncher. Watch this video to learn three effective yet simple tips. 

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The Bistro

A French Menu That Won’t Get Lost in Translation


Traditional French cuisine is earthy, flavorful, and fairly simple to prepare. It can also be quite hearty, which is perfect when you’re faced with a holiday table full of hungry diners. For this menu, I’ve taken a few classic French recipes and given them a bit of a twist. The Mini Croque Monsieur aren’t grilled, but rather placed in a baking dish and heated in the oven for ease of preparation. Salad Lyonnaise gets a contemporary addition of baby spinach.


These mini French sandwiches are filled with aged cheese, Dijon, and ham—perfect for a festive holiday party.

Makes 12 mini sandwiches

  • 8 ounces cream cheese
  • 4 ounces shredded Gruyère cheese
  • 2 tablespoons Dijon mustard
  • Pinch salt
  • Dash pepper
  • Mini buns or dinner rolls
  • ½ pound very thinly sliced ham
  • 2 tablespoons butter, melted
  • 1 tablespoon chopped fresh Italian parsley

Preheat the oven to 350 degrees F.

In a medium bowl, mix together the cream cheese, Gruyère cheese, mustard, salt, and pepper.

Place the bottom of the buns in a baking dish. Spread half the cheese mixture on the buns. Then top with half of the sliced ham, layering the ham on each bun.


Next, spread the rest of the cheese mixture on the flat side of the bun tops and then place the bun tops on the ham and press down a bit to secure.

Brush the melted butter over the tops of the buns and then cover loosely with aluminum foil. Place them in the oven and let them heat through until the cheese has melted, about 5 to 10 minutes.

Remove the baking dish from the oven and sprinkle the tops of the buns with chopped fresh Italian parsley and serve.

Tip: To keep the sandwiches together, I often skewer with fun party picks, especially if I’m serving these minis as an appetizer or starter.


Salad Lyonnaise has been tempting taste buds for years and there is a good reason why: crispy bacon and a poached egg set atop fresh greens all tossed in a lovely French vinaigrette is completely mouthwatering.

Serves 4

  • For the vinaigrette:
  • ¼ cup white wine or champagne vinegar
  • 1 tablespoon Dijon mustard
  • 1 small-medium shallot, finely minced
  • ¾ cup good quality extra-virgin olive oil
  • Salt and pepper to taste
  • For the salad:
  • 8 ounces thick sliced bacon, chopped into smaller pieces
  • 1 head frisée lettuce, washed, shaken, and lightly chopped
  • 1 to 2 packed cups baby spinach
  • 1 tablespoon finely chopped Italian parsley
  • 1 tablespoon finely chopped fresh chives
  • For the poached eggs:
  • 4 eggs
  • 2 to 4 quarts water, or as needed
  • 2 tablespoons distilled white vinegar
  • 1 teaspoon salt

To prepare the vinaigrette, add the vinegar, mustard, shallot, and olive oil to a small bowl and whisk vigorously until smooth and emulsified. You can also add the ingredients to a jar, seal with a lid, and shake until the vinaigrette is smooth and blended. Season to taste with salt and pepper.


In a medium skillet over medium heat, add the bacon to the warm skillet and cook the bacon until crispy. Drain the bacon fat and reserve the bacon pieces.

Toss the frisée with the baby spinach and divide among four plates. Top each plate of greens with the bacon pieces, chopped Italian parsley, and chopped chives.

In a deep pan over medium heat, add 2 to 4 quarts water, the distilled vinegar, salt and then bring the water to a gentle simmer. The water should be about 3 inches in depth. Break each egg into a small cup and then gently slide each egg into the simmering water. Cook until the egg whites are opaque, about 2 to 3 minutes. Remove the eggs from the water with a slotted spoon and transfer them to a paper towel-lined plate.

Top each salad with a poached egg and then drizzle with the French Vinaigrette. Serve immediately.

Bowl Recipes for Breakfast, Lunch, and Dinner- From Home by Design Magazine

by JoAnn Gadkowski Team

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If there’s one food trend every cook can get behind, it’s bowl food. The comforting presentation is also delicious and easy to assemble. Combine fresh ingredients with a few pantry staples and you’ll get a beautiful bowl of food with loads of flavor. These recipes can be prepared for one or more servings (just multiply accordingly), and many of them can be adjusted to suit you and your family’s tastes and favorite ingredients. So I’ve listed options for every meal that can be made to feed two or ten.


Most people top their oatmeal with fruit and spices, maybe granola and yogurt, or just good old cinnamon and butter. But have you ever tried oatmeal as a savory dish? It’s just as delicious served savory and it pairs beautifully with veggies, cheese, meat, poultry, and eggs. In addition to this lovely savory oatmeal bowl recipe, I often serve savory oatmeal with wilted spinach and feta, ham and cheese, maple sausages and eggs, and steamed broccoli with cheese. Just a few more examples of the versatility of savory oatmeal.

Makes 1 bowl

  • 1 cup prepared unsweetened oatmeal, warm (I like using steel-cut oats, but quick oats work just as well)
  • 2 slices cooked bacon, crumbled
  • ¼ cup fresh spinach leaves
  • 1 to 2 tablespoons diced tomatoes
  • ¼ cup shredded cheddar cheese
  • 1 tablespoon chopped chives
  • 1 tablespoon sunflower seeds, hemp seeds, or flax seeds
  • 1 poached or fried egg

Place the warm oatmeal in a bowl and top with crumbled bacon, fresh spinach leaves, diced tomatoes, shredded cheddar, chopped chives, and seeds.

Top with a poached or fried egg and serve.


Smoothies rule in my house, and a new trend that hit my kitchen recently is smoothie bowls. Putting a smoothie in a bowl allows for more toppings and creativity along with making the meal (or snack) a bit heartier and more satisfying. This acai smoothie bowl is a bit thicker in texture than a regular smoothie and it’s filled with fresh flavors; it’s a refreshing and delicious way to begin the day. Additional (yet optional) ingredients I often include on top of my smoothie bowl are sunflower seeds, flax seeds, fresh bananas, fresh raspberries, strawberries, blackberries, fresh mango, papaya, pineapple, diced pears, chopped nuts, or shredded coconut.

Makes 1 bowl

  • 1 to 1½ cups frozen assorted berries (blueberries, strawberries, blackberries, raspberries)
  • 1 frozen banana, peeled (I slightly thaw my banana so I can easily peel it)
  • 1½ tablespoons acai powder (found in most markets)
  • 1 cup almond or coconut milk
  • 2 tablespoons raw honey to taste
  • ½ cup dairy-free yogurt (optional)
  • ¼ cup granola
  • ¼ cup fresh blueberries
  • 2 tablespoons hemp seeds
  • 1 star fruit, sliced (pineapple would also be delicious)

In a Vitamix or smoothie blender, add the frozen berries, frozen banana, acai powder, coconut milk, and raw honey. Add the yogurt if using. Place the lid on top of the blender and pulse until ingredients are nicely pureed into a smoothie. If the smoothie is too thick, add a little more milk. If the smoothie is too thin, add some more frozen berries.

Place the smoothie in a bowl and top with granola, fresh blueberries, hemp seeds, star fruit, and any other optional toppings. Serve immediately.

Spring Recipes

by JoAnn Gadkowski Team

Springtime Quiche

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  • 8 slices bacon - cooked and crumbled
  • 1 cup shredded Swiss cheese
  • 1/2 cup chopped onions
  • 1 pound fresh asparagus, trimmed and cut into 1 inch pieces
  • 2 cups milk

 1 cup biscuit baking mix

  • 1 cup egg substitute
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/2 teaspoon dried parsley

Springtime Quiche


  1. Preheat oven to 400 degrees F (200 degrees C). Lightly grease a 9-inch deep dish pie pan.
  2. Sprinkle the bacon, cheese, onion and asparagus into pie pan. In a medium bowl, beat together the milk, baking mix, egg substitute, salt, pepper and parsley; beat until smooth. Pour mixture into pie pan.
  3. Bake in preheated oven until a knife inserted into center of quiche comes out clean, about 40 minutes.

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Contact Information

Photo of JoAnn Gadkowski Team Real Estate
JoAnn Gadkowski Team
Berkshire Hathaway HomeServices Rocky Mountain Realtors
660 Southpointe #200
Colorado Springs CO 80906

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