Mastering Mindful Eating This Holiday Season

As the holiday season approaches, so do the delightful traditions of family gatherings, festive feasts, and mouthwatering treats. It’s a time of joy and indulgence, but it can also be a time when we lose track of our eating habits. Mindful eating during the holidays can help us savor the moments while still honoring our bodies.

The Essence of Mindful Eating

Mindful eating involves paying full attention to the eating experience, including the colors, textures, flavors, and aromas of the food. By being present during meals, we can foster a deeper connection with our bodies and make more conscious food choices.

The Benefits of Mindful Eating During the Holiday

Mindful Eating Tips for the Holiday


The holiday season is a time for celebration, but it’s also an opportunity to practice mindful eating and cultivate a deeper connection with our bodies and food. By savoring each bite, staying attuned to our body’s cues, and making conscious choices, we can experience the holidays in a more meaningful and health-conscious way. Let’s savor the moments, relish the flavors, and find balance in our holiday feasts, for mindful eating is a gift we can give to ourselves, year-round.

Healthy Bumps: Postnatal Wellness

The birth of a child is a momentous occasion in a woman’s life, marking the beginning of a beautiful journey filled with love, joy, and new experiences. While the focus often tends to be on the baby’s health, it’s crucial not to overlook the well-being of the mother. Postnatal nutrition, the often-underestimated hero of the postpartum period, plays a pivotal role in ensuring that both mother and baby thrive during this significant phase of life.

In this blog post, we will delve into the importance of postnatal nutrition and explore the essential nutrients, vitamins, and minerals that are key to a new mother’s recovery after childbirth. 

Essential Nutrients: Nourishing Mother and Baby

The postpartum period, often referred to as the “fourth trimester,” is a time of immense change and adaptation for a new mother. Her body, having just undergone the extraordinary feat of childbirth, requires special attention and care. Postnatal nutrition is not merely about losing the baby weight; it’s about replenishing the body, healing, and providing the necessary nutrients to sustain her and her baby’s health.

Now, let’s explore the vital nutrients that will provide nourishment for both the mother and her precious baby throughout this crucial period:

Protein Power

Proteins are the building blocks of life, and their importance in postnatal nutrition cannot be overstated. They aid in tissue repair, support the immune system, and provide a source of energy. Incorporating lean meats, poultry, fish, beans, and dairy products into your diet can help you meet your protein needs.

Calcium for Bones, Teeth, and Baby

Calcium is essential for maintaining strong bones and teeth. During pregnancy and breastfeeding, a mother’s calcium needs increase to ensure her baby’s development. Dairy products, fortified plant-based milk, and leafy greens like kale and collard greens are excellent sources of calcium.

Iron for Energy

Childbirth can lead to blood loss, which can result in anemia if not addressed. Iron-rich foods such as red meat, poultry, beans, and fortified cereals can help replenish iron stores and combat fatigue.

Folic Acid for Recovery

Folic acid, also known as folate, is vital for tissue repair and cell regeneration. Foods like spinach, citrus fruits, and fortified cereals can provide the necessary dose of folic acid to aid in recovery.

Omega-3 Fatty Acids

Omega-3 fatty acids are known for their anti-inflammatory properties and are essential for brain development in infants. Fatty fish like salmon and trout, as well as flaxseeds and walnuts, are excellent sources.

Vitamins and Minerals

Don’t forget about vitamins and minerals like vitamin D, which supports bone health, and magnesium, which aids in muscle and nerve function. To harness the full power of these micronutrients, aim for a well-rounded diet brimming with fruits, vegetables, and whole grains. This colourful variety will keep your vitamin and mineral requirements on track and help you feel your best every day.

Hydration, the Unsung Hero

Amidst the spotlight on various nutrients, there’s one quiet hero that often goes unnoticed: water. It plays an indispensable role in postnatal nutrition. Staying hydrated is vital for milk production, ensuring that her little one gets the nourishment they need. It’s also a cornerstone of her overall well-being, aiding in digestion, maintaining body temperature, and helping with the body’s natural recovery processes. While individual hydration needs can vary, a general guideline for new moms is to aim for about 8-10 cups of water per day. So, remember to keep that water bottle within arm’s reach as you navigate the beautiful journey of motherhood.


In the whirlwind of welcoming a new life into the world, it’s easy to forget to take care of the person who brought that life into existence. Postnatal nutrition is not a luxury; it’s a necessity. It’s about nurturing yourself so you can nurture your baby.

So, Dear mothers, remember that your health intrinsically links to your baby’s well-being. Embrace postnatal nutrition as a form of self-love. As a way to ensure that you’re strong, healthy, and ready to embrace the beautiful chaos that is motherhood. By focusing on essential nutrients, vitamins, and minerals, you are not only promoting your recovery but also laying the foundation for a bright and healthy future for both you and your precious little one.

To get personalized guidance on your postnatal nutrition journey, consider reaching out to one of our experienced dietitians. They are here to offer expert advice and support tailored to your unique needs. Additionally, subscribing to our postnatal plan can be a game-changer for your overall well-being. It’s a roadmap to ensure you receive the right nutrients and healthiest meals. Thus, paving the way for a future that’s as bright and lively as you and your cherished little one deserves.

Healthy Eating for National Diabetes Awareness Month

November is National Diabetes Awareness Month, a time to shine a spotlight on diabetes and the importance of healthy eating in managing and preventing this chronic condition. Diabetes is a metabolic disorder characterized by elevated blood sugar levels, often due to insulin resistance, where the body’s cells do not respond effectively to insulin. While genetics play a role in diabetes, lifestyle choices, including diet, are pivotal factors in its prevention and management. 

Understanding Diabetes

Insulin is a hormone produced by the pancreas that regulates blood sugar levels by facilitating the uptake of glucose into cells for energy. In people with insulin resistance, the body’s cells do not respond well to insulin, causing glucose to accumulate in the bloodstream. This condition can lead to prediabetes or type 2 diabetes if not managed properly. Healthy eating is a cornerstone in preventing and managing insulin resistance.

Hacks to Prevent Insulin Resistance


At Colour My Plate, we understand the significance of a healthy, anti-inflammatory diet, especially for those dealing with conditions like diabetes. That’s why we’ve crafted our diabetes plan, a meal plan that focuses on low glycemic and anti-inflammatory foods. This plan excludes wheat products, cow milk, potato, green peas, corn, and simple sugars known to cause sugar spikes. It’s our commitment to support you in your journey toward better health and well-being, and we invite you to explore this plan to experience the benefits of a diet that’s tailored to your specific needs. 

Cycle Fasting for Women “Fast like a girl”

As the world of health and wellness continually evolves, it’s essential to explore new approaches that align with our unique needs. One such approach gaining popularity is cycle fasting, a strategy that tailors fasting to women’s hormonal cycles. In this article, we delve into the science of fasting and women’s hormonal cycles; based on the book “Fast Like a girl” by Dr. Mindy Pelz, a well-known expert on women and fasting. 

Explore the Science of Fasting and Women’s Hormonal Cycles: Going Beyond Traditional Dieting

Traditional dieting often takes a one-size-fits-all approach, paying little attention to the intricate dance of hormones within a woman’s body. However, recent research has shed light on the profound impact of fasting and nutrient timing on women’s health, particularly when synchronized with their hormonal cycles.

The female body operates on a monthly rhythm driven by hormonal fluctuations. From the first day of menstruation to the onset of the next period, women experience four distinct phases: the power phase, the manifestation phase, the second power phase, and the nurture phase. Each phase brings unique changes in hormone levels, metabolism, and energy needs.

Synchronize Fasting with the Female Hormonal Cycle

Cycle fasting recognizes the importance of aligning fasting practices with these hormonal fluctuations. By doing so, women can optimize their energy levels, metabolism, and overall well-being throughout the month.


Breaking the Fast Thoughtfully

While breaking a fast may seem straightforward, it’s a critical aspect often overlooked. To fully leverage the benefits of your fasting efforts, your choice of the first post-fast meal is pivotal and should align with your specific fasting objectives.


In conclusion, “Fast Like a Girl” offers a transformative approach to fasting for women, aligning this powerful practice with the natural rhythms of their hormonal cycles. By embracing cycle fasting and understanding the four distinct phases of the female cycle, women can optimize their energy, metabolism, and overall well-being.

Your Guide to Intermittent Fasting

Are you ready to embark on a journey towards a healthier, more energetic you? Intermittent fasting might just be the key to unlock your full potential. In this blog post, we’ll explore the fascinating world of intermittent fasting, shedding light on what it is, the different types, its health benefits, and, just as importantly, who should steer clear of this trend. So, get ready, and let’s dive into the world of intermittent fasting!


What Is Intermittent Fasting?

It is not your typical diet plan; it’s a lifestyle that alternates between periods of eating and fasting. The idea is simple: restrict the hours in which you consume food to promote various health benefits. While it might sound daunting, intermittent fasting can actually be quite flexible and adaptable to your daily routine.


Types of Intermittent Fasting

The 16/8 Method: This is one of the most popular approaches. It involves fasting for 16 hours and eating during an 8-hour window. For instance, you could skip breakfast and consume your meals between 12 PM and 8 PM.

The 5:2 Diet: In this method, you eat normally for five days a week and drastically reduce your calorie intake (usually around 500-600 calories) for the remaining two days. It’s essential to space these fasting days out.

The Eat-Stop-Eat Method: This approach involves fasting for a full 24 hours once or twice a week. For example, if you finish dinner at 7 PM, you wouldn’t eat again until 7 PM the following day.

The Alternate-Day Fasting: As the name suggests, this method alternates between days of fasting and regular eating. On fasting days, you either consume very few calories or none at all.

The Warrior Diet: This method involves eating small amounts of raw fruits and vegetables during the day and having a big meal in the evening.


Choosing the Right Method: Why the 16/8 Approach is a Safer Bet

While the world of intermittent fasting offers a variety of options, the 16/8 Method stands out as a safer bet for many. But why might some of the other approaches be riskier? Let’s explore this.

The risk associated with some of the alternative fasting methods often comes down to their potential for extreme calorie restriction and prolonged fasting periods. These methods can be more challenging for some individuals to adhere to, leading to disruptions in daily life and potential nutritional deficiencies.

The 16/8 Method, on the other hand, offers a more balanced and sustainable approach, making it a safer choice for a broader range of people. Always consult with a healthcare professional or nutritionist before embarking on any fasting regimen to ensure it aligns with your specific health goals and needs.


Health Benefits of Intermittent Fasting

Now, the exciting part! What can intermittent fasting do for your health?

Weight Loss: It can lead to a calorie deficit, helping with weight loss by triggering the body to tap into stored fat for energy.

Improved Insulin Sensitivity: This fasting approach can help regulate blood sugar levels, making it a valuable tool for those with or at risk of diabetes.

Brain Health: Some studies suggest that intermittent fasting can enhance brain function, improving memory and cognitive abilities.

Heart Health: It may reduce risk factors for heart disease, including lower blood pressure, cholesterol levels, and triglycerides.

Cellular Autophagy: Fasting promotes a process called autophagy, in which the body cleans out damaged cells and regenerates new ones, potentially reducing the risk of certain diseases.

Longevity: While more research is needed, some studies have suggested that intermittent fasting might increase lifespan.


Who Should Avoid Intermittent Fasting?

As exciting as intermittent fasting sounds, it’s not for everyone. Here are some people who should consider other approaches or consult a healthcare professional before diving in:

Pregnant or breastfeeding women: Intermittent fasting may not provide the necessary nutrients for the developing baby or growing infant.

Children and adolescents: Young bodies have different nutritional needs, and fasting can potentially interfere with their growth and development.

Those with eating disorders: People with a history of eating disorders should approach intermittent fasting cautiously, as it can exacerbate disordered eating patterns.

Individuals with certain medical conditions: If you have diabetes, low blood pressure, or other chronic health conditions, consult your healthcare provider before attempting intermittent fasting.

People on certain medications: Some medications require taking with food. Fasting may interfere with the effectiveness of these medications, so check with your doctor.



Intermittent fasting is an exciting and effective way to improve your health and well-being. With its various methods and numerous health benefits, it’s no wonder it’s gained popularity. However, it’s crucial to remember that it might not be suitable for everyone. Always listen to your body and consult a healthcare professional if you’re uncertain!

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