Nourishing your Mind and Body

I recently had the pleasure of presenting and sharing my first workshop of 4 with Susie Kaplan, a Certified Mindfulness Instructor, on a fascinating topic called “Nourishing your Mind and Body”.

We started the evening with a cup of anti-inflammatory tea and had a fun and meaningful evening with a group of warm and wonderful women.

I wanted to share a few highlights with you and hope that they may resonate with you…..wherever you are in your health and wellness journey as we continue to navigate these challenging times.



Mindful eating is a practise or tool for eating with INTENTION and in the moment AWARENESS . It means deliberately CHECKING IN, without judgement, to the thoughts and body cues that guide eating choices, as well as the sensory experience of eating (i.e. taste, smell, touch, texture etc). By bringing awareness to the process of eating this can be transformational and elicit curiousity, observation and understanding of your eating choices and behaviors.

The goal … the potential for more nutritious and better choices in order to optimize your overall health such as energy, digestion, reduce cravings and emotional or binge eating, improve blood sugar and overall wellness.

mindful eating

Mindful eating stems from the practice of mindfulness, which is both a cultural and religious practice in Buddhism. Essentially, mindfulness is bringing a non-judgemental awareness to thoughts and experiences occurring in the present moment.

I am aware that many individuals are especially distracted these days, out of routine or struggling with emotional eating so I wanted to share some strategies. There is NO standardized method or right or wrong way to mindful eating. It may also not be easy to do on a daily basis so I encourage you try even with one meal or snack and see how YOU FEEL?

Benefits of Mindful Eating:

• Can help with your body’s hunger and fullness signals
• To observe how different foods affect one’s energy levels
• Improved digestion and absorption
• Reduced cravings and satiety
• Encourage healthier choices and relationship with Food
• Improved overall health and stress reduction

mindful eating

What are some ways to enjoy a mindful meal?

Here are 10 ways to start:

1. Take a moment to show appreciation for your meal via prayer, blessing, and/or gratitude.
2. Remove all electronics and eat without distractions. (We have a no phone at the table rule.)
3. Serve in modest portions and plate sizes to bring awareness
4. Notice the cravings without judgement and recognize differences between hunger cues and actual cravings
5. Activate your senses – color, texture, aroma. Appreciate the rainbow of colors on your plate and it’s nutrient density.
6. Take small bites and chew thoroughly to enhance the digestive process.
7. Put your spoon and fork down in between bites to help enjoy the experience.
8. Eat slowly to catch your breath from the busyness of your day.
9. Listen to your body and look at meal routines of skipped meals
10. Begin your food shopping with a grocery list and appreciation from where your food was grown and who has prepared it to you!

Marsha Fenwick, C.N.P.  R.R.T.

Marsha is not your typical nutritionist. She began her career 20 years ago as a Registered Respiratory Therapist. Later, she earned her certifications as a Registered Nutritional Consultant Practitioner, Certified Nutritional Practitioner, and Registered Orthomolecular Health Practitioner. Marsha is also a Certified Cancer Coach. Her clinical practice specializes in: sustainable healthy weight loss, digestive health, women's hormones, diabetes, heart health, and cancer prevention and recovery. For more information and to book a FREE 15 minute consultation go to

marsha fenwick nutrition