I find this a difficult time of year to deal with as a dietitian. Everywhere I look I see diet this, diet that, skinny, no- guilt, guilt-free, lose pounds, lose weight, etc. The list goes on and on. It drives me absolutely crazy.
 
Although I’ve been using mindful eating with clients for years, this past year I completed a program to become a mindful eating coach. I did this for professional reasons, however, as expected I gained personal benefits from it as well.
 
Now I’m seeing with New Year resolutions and the typical January diet drive, that I’m finding this even more frustrating. Why? I keep asking myself. I don’t want to be exposed to this. I don’t want my kids exposed to this. There is enough guilt and negative messages around us already. Enough I say!
 
Don’t get me wrong- I have goals, however, I am constantly setting goals all year round. Not because I “feel” I should, because I want to. Wanting to be healthy is great- let’s be role models for our kids.
 
This year especially around the holidays I made mindful eating a goal. Did I overeat sometimes- yes- the difference being that I did so consciously. Did I eat treats- Yes! But I didn’t only eat treats. When January rolled around did I stop eating treats and allow myself to feel deprived- no – because that’s not mindful eating either. I am still eating balanced and listening to my body and do you know what? I am entering this year without guilt over my eating and it is both refreshing and freeing.
 
As for the messages that I am bombarded with, I honestly feel immune to them. Angry, but immune. So, my hope for you this year is that you feel less guilt over your eating and put your energy and attention to something more useful in your life!
 
Happy New Year.
 
Interested in learning more about mindful eating? Contact Jill, Nurture The Future’s Registered Dietitian at nf.nutrition@gmail.com
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I always feel like having more breakfast options can never do anyone harm. This is a recipe I adapted from babycakes covers the classics. I wanted a sugar free, gluten free, vegan option that was freezer friendly and therefore toaster friendly too. I like to load this with fruit and I vary it depending on what I have in the house. Fresh or frozen fruit works well. 

I serve these waffles with nut or seed butter and jam if desired. You can use this recipe here

*if you are needing gluten free it is very important to check that all of your ingredients are gluten free - such as gluten free oats/flour.


1 1/2 cups    Gluten free all purpose flour *I use cloud     9
1 cup             Brown rice flour
1/2 cup         Oat flour
1/4 cup         Ground flax seeds
2 tsp              Cinnamon
2 tsp              Baking powder
1 tsp              Baking soda
1 tsp              Salt
3/4 tsp          Xanthan gum
1/4 cup         Canola or coconut oil (melted)
1 Tbsp           Vanilla
2.5 cups        Milk or alternative
1.5 cups        Water
1.5 cups        Fruit of choice (blueberries, raspberries, etc.)


1. In a large bowl, mix together the flours , flax seeds, cinnamon, baking powder, baking soda, salt and xanthan gum.
2. Add in oil, vanilla, milk, water and fruit. 
3. Pour about 1/3 cup into each waffle griddle and cook until desired doneness.

*add more water as necessary as the mixture will absorb liquid while you are cooking the waffles. You want the mixture to be some-what runny.

Looking for more breakfast ideas? Contact Jill, Nurture The Future's Registered Dietitian at nf.nutrition@gmail.com