Meatball Recipe:
Heat oven to 350. In a bowl, mix:
3 cups Cauliflower rice
1-1/2 c of quinoa
1-1/2 brown rice
¾ breadcrumb
4 egg or egg alternatives
Spices, steak spices, salt and pepper
(Sometimes I like to add just a little bit of super finely chopped greens to sneak in some more veggies. ) 

Roll into little balls and fry in a pan on the stove until brown. Line on a parchment paper and bake for 20 minutes. at 350 degrees. 
 
Sauce Recipe:
Sauté chopped red & yellow onions with garlic in your favorite oil. Add in diced tomatoes, celery and your favorite organic sauce and let simmer. Add in diced peppers.
Salt and pepper to taste
Favorite spices of your choice
In a separate pan sauté mushrooms sauté and add those to the sauce last. Let simmer until most of the juice has boiled out.

Mindful Eating: 
Being consciously aware of the entire eating experience from food preparation to consumption, including recognizing & respecting everything in between (hunger cues, satiety, flavor, taste, texture, etc.)

Intuitive Eating:
Encompasses the principles of mindful eating but also addresses the importance of rejecting the dieting mentality, respecting your body, coping with emotional eating, & nutrition without judgment. 

Mindless Eating:
Focuses on making the easier choice vs making the healthier choice. 

Chain Breaking:
Separates behaviors that tend to go together (ex. television & chips). Although these activities do not have to occur together, they often do. Individuals need to identify & break the chain reactions. 

Stimulus Control:
Puts us in charge of temptations. Options include covering tempting food with foil, removing energy-dense snacks from the kitchen counter, avoid bringing home tempting items. Provide a positive stimulus by keeping healthier snacks available to satisfy hunger and appetite. 

Cognitive Restructuring:
Changes our form of mind (ex. after a hard day of work, avoid using alcohol or comfort food as a quick relief from stress.) Instead, plan for a healthy & relaxing activities for stress reduction. Find positive outlets such as taking a walk or catching up with a good friend. 

Contingency Management:
Prepares for situations that may trigger overeating (ex. snacks at a party) or hinder activity (ex. rain). 

Self- Monitoring:
Can reveal problem eating behaviors- such as unconscious overeating - may lead to weight gain. Records of dietary & physical activity behaviors can encourage new habits that will counteract unwanted behaviors. 

*Labeling something as "off-limits" sets up an internal struggle to resist the urge. It can feel like a hopeless battle leaving one to feel deprived. 

Resources:
[1]  McGraw-Hill Education, 2020

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