The recipe
How to enjoy chocolate
For this tasting, you’ll need a chocolate bar and a glass of water that is at room temperature. You can do this alone or with others so you can share your impressions.
- Open the wrapper and break off a piece of chocolate. Did you notice the sound and the clean break?
- Take a piece. Which hand did you use? Transfer the chocolate to the opposite hand.
- Bring the piece to your nose. Are the aromas fruity? Floral? Spicy?
- Close your eyes and run the chocolate over your lips. Is it sweet? Soft? Smooth?
- You’re about to taste some of this good chocolate. What are your emotions at this moment?
- Take a bite but don’t chew it; just rest it on the front of your tongue. Let it melt slowly. What do you taste? Is it sweet? Bitter? Milky?
- Move the morsel from side to side in your mouth. Is it velvety? Rich? Creamy? Sticky?
- Use your tongue to explore the chocolate that’s on your teeth, gums, and cheeks.
- Take a sip of water, then another piece of chocolate.
- This time, bite into it and eat it faster. What do you feel? Do you prefer this way or the other?
Which chocolate do you prefer? Dark or milk? With almonds or pralines?
Try to enjoy your favorite foods in the same way to get the most out of them!
Hélène Laurendeau, Epicurean Nutritionist
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Mindfulness meditation involves observing the internal and external experiences and sensations of the present moment with patience and kindness, and without judgment. Practising mindfulness regularly after a breast cancer diagnosis can help relieve pain, better manage stress and anxiety, and improve sleep quality, among other things. Now let’s look at why and how to apply mindfulness principles to eating.
The physical and emotional upheavals that come with a breast cancer diagnosis and treatment can impact your relationship with food and your eating habits.
Here’s how mindful eating can help you reclaim mealtimes by handling changes consciously, one bite at a time.
- Set aside time for yourself specifically for eating. This means avoiding distractions (TV, phone, multitasking, etc.) and focusing on being in the moment.
- Use all your senses to pay attention to everything that’s happening as you’re choosing, preparing, or tasting food: appearance, aroma, texture, taste, thoughts, emotions, and sensations.
- Practicing mindful eating regularly can help you develop a healthier relationship with food:
- Learn to observe the subtleties of hunger and fullness so you can be more in tune with your needs. There are no right or wrong feelings. Respect them without judging yourself.
- Avoid categorizing foods as “good” or “bad.” Denying yourself your favorite foods can lead to feelings of deprivation and frustration. Instead, try to savor your favorite foods to get as much pleasure and satisfaction out of them as you can, without feeling guilty.
- The side effects of treatment can sometimes complicate mealtimes. Here are some tips on how to handle these changes mindfully:
- Observe and recognize changes in your appetite, sensations, or tolerance to food. Try to listen to your new limits without judgment.Give yourself time to adjust to the changes. New eating habits don’t happen overnight.
- Don’t hesitate to ask for help if you need it. A nutritionist can help you gradually incorporate new eating habits to meet your needs during and after treatment.
Please note that the Quebec Breast Cancer Foundation offers only general information, which is not a replacement for your healthcare professional’s recommendations.
Your healthcare professional can help you make an informed decision that is right for you, based on your personal situation and your dietary habits.