Day 4 'The Challange': The Art of Eating Mindfully

The Challange Food

🌞 Rise and Shine, Gentle Readers! 

Today, I woke up feeling energized and ready to embrace the sunshine—it’s one of those days where you just feel like taking extra care of yourself! or maybe it's the food benefits...

And what better way to do that than by honoring the food we eat? The winner of today’s Ayurvedic twist is Scaloppine al Vino Bianco, enriched with Sweet Potatoes and Pumpkin, both grounding and soothing for Pitta's fiery nature. 

These vibrant vegetables cool, nourish, and balance, working beautifully with warming, digestive spices. 

🍽️ Pitta-Balancing Recipe

Scaloppine al Vino Bianco con Zucca e Patata Dolce 

This is a simple, elegant, and deeply satisfying dish, combining creamy textures, subtle warmth, and grounding nourishment. 

Ingredients: 

🧡 Chicken breast (Petto di Pollo) 

🎃 Diced pumpkin 

🍠 Diced sweet potatoes 

🥄 Ghee or coconut oil 

🛑 Spice Blend (Warming & Sweet for Pitta Balance): 

✨ Cardamom whole which is Cooling, Aromatic, and Digestive 

🌕 Turmeric is Anti-inflammatory and Balancing 

🍃 Coriander is Gentle, Aids Digestion 

🌟 Amchoor (mango powder) – Adds Light, Tangy Gepth 

🧂 Salt to taste 

💡 Optional Add-Ons: 

- ½ tsp Cinnamon – Warm yet soothing 

- ¼ tsp Nutmeg – Slightly sweet & grounding 

- Fresh Cilantro or Parsley – For brightness 

📌 Bonus: download below The Guide to Ayurvedic Spices! How to Release their Benefits

How to cook spices and release their benefits.pdf

Download PDF • 15.75MB

Instructions: 

Marinate the chicken with ghee/coconut oil and spice blend—let it sit for 15 minutes to let the flavors deepen. 

1️⃣ Preheat the pan, adding ghee and spice blend—watch the aroma unfold. 

2️⃣ If the chicken isn’t pre-marinated, add the spices directly to the pan—let them gently awaken as the fragrance tickles your nose. 

3️⃣ Sauté chicken until golden, add a bit of water and if you like a creamy base, add some chickpeas flour.

4️⃣Let it simmer.

5️⃣ Then add pumpkin & sweet potatoes, tossing everything together so the flavors melt beautifully. 

6️⃣Add water if necessary and cook for 10-15 min until desired texure

✨ Ayurvedic Tip: Roast sweet potatoes & pumpkin separately at 200°C (400°F) for 30-40 minutes until caramelized. 

🧂 Choosing the Right Spices for Your Mood: 

Here are 3 Ayurvedic spice blends to pair with sweet potatoes & pumpkin based on energy needs: 

1. Gentle Warming & Sweet (Pitta-Friendly)

🌿 Cinnamon – Adds warmth without overheating 

🌰 Nutmeg – Sweet & grounding 

💚 Cardamom – Cooling yet aromatic 

✨ Turmeric – Anti-inflammatory, digestive 

2. Savory & Earthy Blend 

🌱 Cumin – Deep, warming digestion aid 

🌿 Fennel – Cooling, soothing 

🔥 Black Pepper – Enhances absorption (tiny pinch!) 

3. Classic Pumpkin Spice Blend 

🍂 Cinnamon, Nutmeg, Cloves, Allspice, Ginger (light for Pitta) 

🧐 Reflection Check-In: Choose your spice blend based on how you feel today.

What warmth or cooling does your body crave? 

🚶 Ayurveda Element – Mindful Eating Meditation 

Mindful eating isn’t just what you eat—it’s about how you eat. 

Today, we take a Swami Rama-inspired approach to food: chewing properly, savoring fully, and eating without distractions. 

What Swami Rama Says About Eating Mindfully: 

Swami Rama tells us to chew properly. Infact, he emphasizes mindful eating as a key practice for health and awareness.

In his book 'A Practical Guide to Holistic Health', he highlights the importance of regulated dietary habits and suggests that individuals should study their own capacity to determine the best eating routine for themselves:

"No machine can be compared with our teeth, which have a powerful grip to chew even the minutest fibers of food. So actually, chewing fruits and vegetables is the best way of utilizing their properties." 

🔹 His secret? Chew thoroughly. 

🔹 Eat slowly & intentionally. 

🔹 Respect digestion as an energy process—not a race! 

🌿 How to Practice Mindful Eating Today: 

✅ Choose one meal to eat without distractions (no phone, no TV, no rushing). 

✅ Chew slowly—experience textures, flavors, and aromas. 

✅ Put utensils down between bites—reset your pace. 

✅ Tune into your body—notice when you feel satisfied, instead of just finishing your plate. 

✍️ Reflection Check-In – Write it in Your Journal 

🔹 Do I eat fast or slow? 

🔹 Do I stop eating when I’m truly full or only when my plate is empty? 

🔹 How does slowing down change digestion & enjoyment? 

How would you describe your Eating Speed?

Change Image

• 1️⃣ Fast – I finish meals quickly without much thought.
• 2️⃣ Balanced – I eat steadily but could slow down more.
• 3️⃣ Slow & Mindful – I savor each bite with full awareness

🎉 Little Win Celebration for today: Elevate Your Meal Experience 

Today, plate your meal beautifully;

whether that means using your favorite dish,

adding a sprinkle of fresh herbs, or simply sitting in a peaceful space.

💛Take a pic and tag me on Facebook, Instagram or TikTok @adyaym💛

💡 Small details shape how we feel our food. Take a moment to enjoy them.

Final Thought 

Day 4 is an invitation for all of us to pause, to taste, to truly connect with food as nourishment! .... rather than just fuel. 

The Challenge is about awareness, not perfection. 

It’s about small shifts, not drastic changes. 

💛And today, those small shifts begin with a single bite, savored fully. 💛

Comment below and let me know your experience!