Simple et Chic is a place for young women in their twenties, who are looking for inspiring lifestyle and travel reports, the latest fashion trends, career advice and healthy food tips. Valerie’s aim is to inspire young woman to live an active, healthy and mindful life and enjoy every single moment of it.
Eating mindful – what does that actually mean? Today I would like to discuss this topic intensively, give you tips on how to bring mindfulness into your meals and tell you how mindful eating can contribute to weight loss and stress reduction.
We all know this typical scenario when we sit and eat, our mobile phone vibrates and we spend the whole meal on our mobile phone without really noticing it. The TV trap is similar – when you sit on the couch in the evening and watch a film or a series next to your meal. Or the classic: Lunch in front of your laptop. I must also plead guilty here because this is a habit that I have maintained for a very long time.
Eating unmindful: a habit that can not only lead to unwanted kilos, but also to an absolutely unappreciated feeling of hunger. Not to eat attentively and distractedly confuses our connection between body and brain, so that we switch to autopilot and lead ourselves one fork after the other to the mouth without really noticing what we eat and how much we eat.
Our taste buds also suffer from this multitasking addiction. We don’t notice very much of the taste if we can’t even perceive the meal properly. Our body already does the movements automatically, while our mind concentrates on the other activity (e.g. smartphone).
When I realized over and over again last year how hard it was for me to actually do nothing during the meal, except enjoy the meal, I read a book about mindfulness at the same time, in which one chapter also dealt with exactly that. Since then, with a few exceptions, there has been no more lunch in front of the laptop, no smartphone at breakfast and increasingly rarely dinner in front of the tv.
With my 5 mindful eating tips today I would like to give you some thought-provoking ideas about mindfulness and also tell you what has helped me the best to eat more attentively and consciously.
Why are you eating? From hunger, emotions or habit?
The moment we are not attentive and conscious, we no longer listen to ourselves and our body and its signals. The consequence of this is that when it comes to food, for example, we do not eat when we are hungry, but simply do it because we are so used to it. So before we fall into autopilot, we should ask ourselves these questions:
Am I hungry or am I eating on a whim?
Where am I with my thoughts when I eat?
Am I saturated?
How’s my food?
Eat mindful – 5 tips to eat more consciously
1. No distraction
… the most important point right from the start: put down your smartphone, close your laptop, turn off your TV! Make a habit of mindful eating. Sit at the kitchen table and enjoy your meal without distraction. Nothing is so important that you can’t even put it aside for 20 minutes at dinner.
2. Be in the Here & Now
Smell the scent of your meal, feel the consistency of the food, taste every aroma. This will help you to be more attentive at the moment and to feel and taste your food with all your senses.
3. Take your time
Don’t gobble up everything, but take time for your meals. The fact that we are used to eating quickly makes us swallow even more air, which causes a bloated stomach and an unpleasant feeling in the intestines. Chew slowly and enjoy this little time-out. Mindful eating means eating without haste and stress.
4. Listen to your body
As I mentioned above, it is sometimes not so easy to distinguish between autopilot and hunger. Therefore, before you make yourself something to eat, you should listen to yourself and ask yourself if you really feel hungry or if it feels that way, because it is currently 12 o’clock and you have been eating at this time of day every day for years.
You should also pause after eating and consciously perceive your body’s signals. Do you feel comfortable or have you eaten one portion too much? Is your stomach bloated and squeezing or do you feel completely comfortable? Get to know your body better, listen to its signals and follow them. This way you can train your feeling of satiety properly again and release it from the autopilot mechanism.
5. Give your body healthy nutrients
Just as important as mindfulness during eating is mindfulness in the choice of food. How would you like to feel? Energetic, happy, healthy and balanced? Then choose your food afterwards. Remember that our food is the gasoline of our body. If you give it empty food (unhealthy food, fast food, heavily processed food, too fatty, too one-sided), it will not bring you the energy you would like. You’ll feel tired, limp and listless. If you give your body permanently healthy energy, many nutrients and vitamins and a balanced diet, this not only has a good effect on your body, but also on your mind. Of course, this does not mean that you have to do without everything, but as they say, everything should be enjoyed in moderation, such as alcohol, fatty or sugary foods.
I personally feel best when I eat enough fresh fruit (bananas, berries, khaki, grapes, apples) and vegetables (potatoes, zucchini, lettuce, cucumber, tomato) and proteins (chickpeas, beans, nuts, quinoa, seeds etc.), drink a lot and of course reward myself with a piece of chocolate every now and then. What is a balanced diet for you?
Lose weight by eating mindfully
Attentive eating can also have a big effect on weight loss. In one study, 80 participants were divided into two groups. The first group who learned about mindful and conscious eating lost an average of 1.9kg body weight. The control group only 0.3kg.
The fact is that we very often eat out of habit, although we are not hungry at all. Recognizing and changing this behavior is a simple step that can make a big difference, especially when you are losing weight or on a specific diet.
Finally, I would like to share with you a quote that you can keep reciting in your mind when you try the mindfulness exercises during the meal:
Your body is your temple. You do your body good and your body will do you good.
Yay, summer is around the corner and so is the swimwear shopping! My absolute favorite swimwear are swimsuits. They are not only pretty but also super comfortable. My favorite here in Bali is my new red swimsuit, that I also wear on the picture. The material is super soft and I love the shape. I’m wearing size 36 in this model and it fits perfectly.
I put together a selection of beautiful swimsuits for summer 2018 for you. Hope you like them as much as I do. I just can’t decide which one I like best- I think they are all so cute and make such a pretty Beach outfit paired with denim skirts or shorts. What’s your favorite?
Yummy, today I have another one of my favorite go-to recipes for you. You can prepare this delicious creation the day before and eat it for breakfast as well as for dessert. Chia pudding may sound a bit boring to some people, but when you spice it up with the right ingredients, it is not only beautiful to look at, but also incredibly tasty.
Why are chia seeds so healthy? Here are six facts:
Chia seeds contain a high content of omega-3 fatty acids, which has a positive effect on our body.
They strengthen the muscles and accelerate the healing process of inflammations in the body.
Especially in vegan nutrition, chia seeds are a very good source of the important omega-3 fatty acids.
Chia seeds are tiny, but they contain a large number of important nutrients such as calcium, magnesium, zinc, and iron.
Chia seeds have a high content of soluble fibers. These slow down the breakdown of carbohydrates into sugar. This helps the body to prevent hunger attacks, gives it more energy and promotes digestion. They also keep you fuller for longer. So I like to sprinkle them over my breakfast or put them in my water or tea.
Chia seeds contain many antioxidants that strengthen the immune system. In addition, the high content of Chia seeds also makes them more durable. The seeds can be stored for up to four years without losing their nutrients. They are gluten-free and therefore ideal for allergy sufferers.
Coconut-Vanilla-Chia-Pudding with Yogurt and Raspberries
100g chia seeds
500ml coconut milk (not canned milk)
a vanilla pod or vanilla powder
400g yoghurt (e.g. soy or almond yoghurt)
200g (frozen) raspberries
Berries and coconut flakes to decorate
Add the chia seeds, coconut milk and vanilla and mix well, preferably with a whisk. Leave to rest for 2 minutes and mix again. Put it in the fridge and mix again after half an hour to avoid lumps.
It is best to leave the chia pudding to soak for a few hours or overnight. I personally only let it steep for 1-2 hours, which also results in a nice consistence, as long as you stir well
In the meantime mix the berries with the yoghurt
Pour the chia pudding into the glasses and then pour the yoghurt over it.
Serve with fresh berries and coconut flakes
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The other night, when I was sitting on the couch in the evening, I suddenly felt the urge for rice pudding. Frankly, I haven’t eaten rice pudding for years, although I like it so much. When I stood nostalgically in the kitchen and tried to make the recipe vegan and as healthy as possible, I could remember exactly how my mum poured the hot rice pudding into a glass bowl to let it cool down before we could eat it… hmmm the smell of it is still in my nose today. Rice pudding definitely awakens memories of childhood with me, with you too?
By the way, the result has turned out so good that since then we have made a portion almost every day and tried different toppings. On Instagram, I showed you several versions and some of you were interested in the recipe. The great thing about it is that it is made very quickly and tastes heavenly. You can top the rice pudding with whatever you like. My favorite combination is definitely with hot berry compote and apples with cinnamon and pecan nuts. You can be creative here!
Have fun trying it out!
Vanilla rice pudding with berry compote
125g rice pudding rice
500ml plant milk (e. g. almond milk, I also like to use 250ml almond and 250ml coconut milk)
1 vanilla pod
300g frozen berries
1 handful of pomegranate seeds
3 tbsp chia seeds
Agave for sweetening (or similar)
For rice pudding
125g rice pudding rice with 500ml plant milk in a pot
1 cut up the vanilla pod and pour it into the pot
Bring the rice pudding to a boil and let it simmer on medium heat until the liquid is absorbed.
Stir constantly so that nothing burns.
Depending on whether you use sweetened or unsweetened plant milk, you can add agave syrup or other sweetener.
As soon as the rice pudding is ready, remove the vanilla pod
For the berry compote
Place 300g frozen berries with 1 tablespoon of agave juice, 100ml water and 3 tablespoons of chia seeds in a saucepan and heat. Stir (or puree) until a creamy consistency is obtained.
Pour the berry compote over the rice pudding and garnish with pomegranate seeds or other berries.
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Today I have some tips on how to add a little chic to your basic everyday looks with just a little effort. The outfit that I’m showing you on the picutures is an absolute basic look, which I have enhanced by the accessories and shoes. I also like to wear it sporty with sneakers and an oversized scarf, but also in this chic combination I really like the look. And that’s exactly what I love about Basic Looks, that you can wear them in many different combinations and only with a few small accessories you can enhance them immediately and make them special. By the way, the silk scarf is in my opinion an accessory that gives every basic look a hint of French chic!
1. Accessories make your look special
On the oufit that I show you in the pictures you can see the effect of small accessories. Without the scarf and bag, the look would look more basic and sporty. The scarf and bucket bag make the look a bit more chic and playful.
2. Chic shoes instead of sneakers
If you want to enhance a simple everyday look, just exchange your sneakers for a pair of beautiful high heels or bootees. I decided to wear my sockboots here, which in my opinion enhance the whole outfit and create a casual-chic office look from a rather “boring” everyday look.
3. Blazer, blouse & Co.
Another tip to enhance simple looks: combine a single chic piece with it. That makes a big difference. For example, in spring I love to combine jeans, sneakers and a white shirt with a blazer. This turns the simplest of all looks into a chic everyday look without much effort.
4. Coloured accents make your basic look more interesting
With a surprising splash of colour, you can easily enhance your everyday look. Like this outfit I wore in Paris. Here I have combined a black trenchcoat, a white striped shirt and jeans to bright red shoes. The basic look is immediately transformed into an interesting, chic business look.
When this is not your first time on my blog, you already know that I love to have a sweet breakfast. This is still the case, but not every single day. At the moment I always need a little bit of variety and try different savory breakfast ideas, too. Today I would like to show you one of my favorite recipes, which I like to make for breakfast on weekends, or I also like to have for lunch.
Please don’t get me wrong: Scrambled tofu has nothing to do with scrambled eggs and doesn’t taste like it. It only looks similar, hence the name. It consists of only a few ingredients and they are all rich in plant-based proteins and healthy fats. I particularly like it because of its spice, the high content of proteins and because scrambled tofu is so easy to make and needs only a few steps.
I also added baked potatoes, tomatoes, baby spinach and pomegranate seeds to the scrambled tofu. Since you can prepare and store the whole plate very well, this hearty breakfast idea is also great for meal prep.
hearty vegan breakfast plate: Scrambled Tofu
400-500g tofu (preferably a soft variety)
salt & pepper
1,5 tsp turmeric
1 clove of garlic
2 tbsp. cashew butter (or almond butter)
2 tbsp. sparkling water
1.5 tablespoons oil for frying (I like to use coconut oil, rapeseed oil or sunflower oil)
Tomatoes, pomegranate seeds, avocado and basil leaves for serving
First, take the tofu out of the packaging and dab the excess liquid with a kitchen towel.
Then crumble the tofu into a bowl with your hands or fork.
Now add the garlic, which you can either squeeze in or cut in.
Mix the tofu with the garlic, salt, pepper and turmeric.
Now you can prepare the potatoes by quartering them, covering them with a little olive oil and salt and baking them in the oven for 20 minutes until they are golden
Now mix the nut butter with the sparkling water and some salt and pepper until a creamy mixture is formed
Put the oil in the pan and fry the tofu mix for 3-4 minutes, then turn off the stove and add the nut butter mix. Stir well so that nothing burns.
Now you can fill your plate with spinach, tomatoes, potatoes, pomegranate seeds and avocado and add the scrambled tofu.
If you prefer it simpler, you can also use the tofu as a sandwich topping.
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The countdown is on! Only a few more weeks until spring finally begins. I’m really looking forward to it and can’t wait to wear spring-like outfits and finally leave the house without my hat and gloves. A favorite piece for spring is definitely my new pink coat, which I found in the sale (still available and reduced by 50%!). In general, I am a big fan of pastel-colored coats. After the long winter months I can’t see black and grey anymore and in my opinion, you can easily create a great spring look with such beautiful pastel colors. If you still need some styling inspiration, I’ve put together 5 looks for you to combine a pastel coat in spring.
In the look I show you in the photos I wear a grey, striped knitted pull&bear sweater from Pull&Bear to the pastel-colored coat, which also keeps you nice and warm, a bow clutch from Ted Baker (shock-loving!) and my bright mom jeans, which I bought last year and which for me is an absolute key piece for the spring season.
5 ways to wear a pastel-colored coat in spirng
Look 1: Sporty in grey and blue