THE MAGAZINE FOR COSTCO MEMBERS

January 2025

© Michel Emerick

Maria Emerick is a Hawaii-based consultant (home

grownnutritionclinic

.com) specializing in plant-based nutrition for longevity and healthy lifestyles.

by Maria Emerick

Learn the benefits of slowing down to enjoy your meal

Remember when your parents would say, “Sit down to eat your meal” or “Don’t talk with your mouth full”? These pieces of advice highlight key principles of mindful eating: being present, showing gratitude and savouring the experience of food. How we eat is just as important as what we eat. But what exactly is mindful eating and how do you do it?

What is mindful eating?

Mindful eating means paying full attention to the experience of eating—your thoughts, emotions, sensations and actions—without judgment. It involves savouring each bite and developing a deeper understanding of your eating habits. This approach can improve digestion, address problematic eating behaviours and help foster a healthier relationship with food.

© Prostock-studio

Mindless eating is eating for reasons other than physical hunger, such as boredom or stress, while engaging in activities like watching TV, multi- tasking or consuming food solely because it’s available.

Where does this practice come from?

Originating from Buddhist teachings, mindfulness is the practice of being fully present and engaged in the moment, aware of your thoughts, feelings and sensations, so that a deeper understanding and connection with oneself and the world may be achieved. The concept of mindful eating specifically extends these principles to the act of eating.

It involves bringing full awareness to the experience of eating, noticing the sensorial characteristics of food and being conscious of the body’s hunger and fullness cues. Mindful eating has since been integrated into modern medical disciplines, becoming a household term.

How do you do it?

Set up a calm and distraction-free environment, put away phones and avoid eating in front of the TV or at your desk. Avoid skipping meals and prioritize balanced meals that include protein, fats and carbohydrates to prevent feeling overly hungry. Ask yourself, “What sounds good and what will make me feel good?” If you’re craving a piece of fruit, but anticipate a gap before your next meal, add protein like nuts or cheese to make it more nutritionally balanced and sustaining.

Before taking the first bite, pause to appreciate the food, expressing gratitude for its nourishment. Engage the senses: Observe the presentation and aromas by taking small bites and chewing slowly to savour the flavours. Throughout the meal, stay present, acknowledging satisfaction signals to stop eating when you’re truly full, rather than mindlessly consuming. Afterward, consider how you feel physically and mentally, using any experiences of overeating or undereating as learning opportunities for future meals.

Remember that mindful eating is a gradual process. It can be challenging to slow down during meals and learn to listen to our bodies, especially when we’re accustomed to rushing from one task to another, grabbing a quick bite and moving on. Be kind and patient with yourself, and aim to implement one step at a time.

How is it beneficial?

Mindful eating improves digestion and nutrient absorption, enhances meal enjoyment and aids in portion control to prevent overeating. It also helps manage stress and emotional eating, encourages healthier choices, supports weight management and nurtures a positive relationship with food. Mindful eating is not a diet—it’s a state of mind that can transform not just how you eat, but how you live, helping cultivate a deep appreciation for your food and a balanced life.

© anaumenko / stock.adobe.com

Mindful grocery shopping

Before heading to the grocery store, create a shopping list based on your meal plan for the week to ensure you have all the ingredients needed to help avoid unnecessary purchases. Consider the nutritional value of each item you add to your list and stick to it. The majority of items in your cart should be fresh produce. Take the time to read product labels and understand the ingredients, which will help you make more informed decisions about your food. And of course, eat a healthy meal

or snack before you go to help you stay focused on your list.

—ME

Owen Roberts is a Champaign, Illinois–based agricultural journalist.

by Owen Roberts

Allen Family Foods sets the bar for freshness and convenience

Travel is said to broaden your horizons and open doors to new opportunities. In Bill Allen’s case, nothing could be truer.

For four decades, Allen crossed the globe as a consumer packaged- goods executive. He kept a particular eye on packaging trends and innovative manufacturing to meet high standards for quality products that promote healthy eating.

In 2020, he formed Allen Family Foods with his wife, Leah, and sons, Billy and Tanner. “We were looking for an opportunity to work together as a family, and this was ideal,” says Bill.

© Colleen McIsaac

From left: Leah, Billy, Bill and Tanner Allen

Based on their decades-long relationship (see “Howdy, neighbour”), Costco approached Bill to find an alternative to current soup offerings. With his insight into the industry, Bill sensed a niche for pantry-stable, portable homestyle soups, made with qualities such as freshness and convenience in mind.

The Allens developed a one-of- a-kind food processing facility in Abbotsford, British Columbia, that opened in August 2021. Inside the 50,000-square-foot structure, the family uses pioneering packaging technology to create its portable soup tubs. Bill says the technology ensures unprecedented freshness. That means the company’s products can be manufactured with no preservatives or additives, maintaining the same wholesomeness you’d find on the family farms where they originate. The vegetables and pulses used in the soups are mostly sourced from farms in North America (100% of their lentils are grown in Canada).

Costco has become the biggest customer of Allen Family Foods, carrying organic Tuscan White Bean and Kale Soup and Super Green Soup regionally. These products helped Allen Family Foods grow significantly.

The Allens’ recipes are developed by a culinary team led by Bill and Leah’s son Billy. “We’re truly a family company,” says Bill. “We work together to provide customers with the healthiest products possible.”

Susan Denzer (loveandcraftkitchen

.com) is a recipe and product development chef, consultant and food writer living in Raleigh, North Carolina.

© Anastasiia Nurullina / stock.adobe.com

by Susan Denzer

How to add more plant-based food to your meals

When cooking for better health, one food category consistently tops the list: plants. Plants fuel our bodies with vitamins, minerals and antioxidants that can help lower inflammation, boost productivity and mood, and fight diseases. Plants also add colour, texture, moisture and depth of flavour to cooking.

Yet, the thought of increasing the amount of plants in meals can feel daunting. By adopting a few new cooking strategies, it will soon be second nature.

Amp up leafy greens. Leafy greens are a versatile, easy starting point. Sauté spinach or Swiss chard with onions and garlic for egg dishes. Place a handful of arugula on baked pizza. Add kale, collard or bok choy to soups, stews, stir-fries, pasta and grain dishes.

Broaden protein sources. Foods such as edamame, lentils, chickpeas, tofu, quinoa, nuts and seeds are terrific plant-based protein sources for any dietary approach. Incorporate them into burgers, soups, stews, pastas, salads and more to replace or supplement animal-based protein.

Choose veggie noodles or rice. Spiralized or riced vegetables provide a delightful twist on the usual. Make your own using fresh cauliflower, zucchini, squash or sweet potatoes. Or purchase ready-made or pre-cut options to use in salads, or steam, sauté, stir-fry or roast in place of pasta or grains.

Don’t forget fruit. Fruit possesses amazing sweetening and brightening powers. Include grapes, berries or grapefruit in salads. Nestle sliced avocado or pears into sandwiches. Add dried cranberries, apricots or raisins to oatmeal, stews and cheese trays. Bake apples for a comforting dessert.

Try plant-based milk. Plant-based milks add a rich, creamy texture to many recipes. Replace heavy cream with an equal amount of unsweetened and unflavoured oat, almond or coconut milk in sauces, oatmeal, rice or casseroles.

Whether you’re adding a plant-based ingredient to your meals a few times a week or every day, increasing the amount of plants in your cooking is within easy reach. Become a plant-based explorer in your kitchen.

© Jeanine Donofrio (loveandlemons.com)

© Jeanine Donofrio (loveandlemons.com)

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