I’m Not Just a Sponge!

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“Feed Me” – Mindful Thoughts of Food

Lack of the correct nutrients on a daily basis can cause a variety of Issues including headaches, heartburn, depression, high blood pressure, stomach aches, rapid breathing, difficulty sleeping, and possible heart attacks.

So what’s going on?

Stress Eating is when we are eating in response to emotions. This occurs when we use food to cope with stressful situations, fear, anger, boredom, sadness and even loneliness. We may get comfort (temporary) but in reality we usually end up with guilt, weight gain, adoption of unhealthy diet behaviors, and long-term impacts on your health.

Let’s Work on Getting it Together

Breathe, we have a tendency for distraction (anxiety, being overwhelmed, sickness, overeating, body-images, skipping meals and so on). Meals and snacks should be our down time, time to readjust, time to meditate and motivate. Mindfulness is an intentional focus on one’s thoughts, emotions, and physical sensations in that moment of selection and choices. No two bodies are the same, we each have our emotions, sensations, and gratitude when we think about food. Let’s look at eating as a means of nourishment, responsibility, guidance and acceptance.

We need food from all 5 food groups of the MyPlate: Vegetables, Fruits, Dairy, Grains, and Proteins. A guidance to assist you and your family can be found at MyPlate, the site will give guidance to the number of servings, quantity and calories each of us need with a daily plan. Make sure you’re getting in a variety of colors of fruits & vegetables each color can provide assistance for our overall health.

Red/Orange: Good for your heart, memory, urinary tract, reduces risk of cancer

Green: Good for your vision, bones, teeth, immune system and calcium

Blue/Purple: Good for your heart memory, protects against cancer, has antioxidants

White/Yellow: Lowers cholesterol and helps with high blood pressure

Making healthy habits start with one goal at a time, therefore keep a journal of food allergies, new foods to try, favorite foods, and I didn’t like it but I’ll try it again later. Thoughts of nutrition knowledge can lead to healthful food choices that reduce the risk of chronic diseases, promote more enjoyable meal experiences, and support a healthy body image. Remember energy in equals energy out; when you eat your foods it will provide energy, nutrients, fats, and sugars (hidden). By including physical activity after mealtimes and snacks it can help us increase muscles, self-esteem, better breathing, and better sleeping habits.

Keep healthy foods available, Stay active, if possible, exercise relieves stress. Drink your water, slow down when eating, and it’s ok to say No!

Here is a healthy snack that you can try!

Watermelon Salsa


  • 2 cups small cubes of watermelon
  • 1/4 cup chopped green onions
  • 1/4 cup red onion, finely chopped
  • 1 tablespoon rice vinegar
  • 1 tablespoon chopped cilantro
  • 1/4 teaspoon ground cumin


In a medium bowl, mix all of the ingredients together. Refrigerate leftovers within 2 hours.


  • Serve salsa with burritos, tacos, fish or grilled meat.
  • Try adding corn, chile peppers, or chopped avocado.
  • If you don’t have vinegar, try lemon or lime juice.
  • Serve with fresh vegetable or Food Hero Baked Tortilla Chips.

Preparation Time:  15 minutes

Nutrition Facts:  Serving Size 2 Tablespoons

  • Calories 10
  • Total Fat 0g
  • Cholesterol 0mg
  • Sodium 15mg
  • Total Carbohydrate 2g
  • Protein 0g


    Expanded Food and Nutrition Education Program