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Practice Mindful Eating

Mindful eating encourages you to pay attention to what you are eating, heightening our awareness of pleasure and nourishment from our food. While the overall idea of mindful eating seems simple, to really master it takes gentle and consistent practice. Over time it can become a conscious habit, but realistically, we may fall in and out of it as staying present with eating can be a challenge in different situations.

Mindful eating often slows down the process of eating, so begin by taking a few mindful breaths to relax and become centered and present. Here are more mindful eating tips to get you started on the mindfulness path.

  • Mindful Check-In
    As mentioned, before a meal, bring awareness to your breathing. Take a breath, pause, and then notice any present thoughts or feelings, particularly in relation to the food you are about to eat. This can be brief moment or last up to a couple of minutes.

    Take a few deep, relaxing breaths and pay attention to the movement of your breaths in and out. Slowly expand your awareness to include your whole body and notice without judgment what thoughts, feelings, and body sensations are present. Consider how these may influence your choices on how much, when, and what to eat, along with desires or cravings for food.

  • Hunger & Fullness Levels
    As you are mindfully checking-in, tune in to your level of physical hunger. Most of us enjoy food most when we have some to moderate hunger – when we are too hungry, we tend to eat fast and overeat.

    Ask yourself “How hungry am I?” Listen to your body and determine whether it is physical hunger or something else. If it is the latter, ask yourself “What am I really hungry for?”

    To understand your level of physical fullness, you should also ask yourself “How full am I?” Again, listen to the messages your body is sending you. Do what would most honor your body at the present moment.

  • Reflect Upon Your Food
    How did your food get to you? What went into making it and who/what were involved (people, sun, earth, water, farmers)? Think about the quality and sources of your food, and let the sense of appreciation or gratitude for your food wash over you.
  • Senses
    Enjoy your food with all your senses:

    • Feast your eyes on your food – visually appreciate the color, texture, and shape.
    • Breathe in the aromas, and notice the nuances with both nostrils.
    • Savor your food without chewing first – notice the flavor, texture, and sensations.
    • As you chew your food, stay as present as possible with each bite and immerse yourself in the experience.
    • Mindfully swallow when ready.
      Notice any associations that arise, whether pleasant or unpleasant. Bask in pleasant associations or positive memories if you’ve like, while staying present with the full experience.
  • Taste Mindfully
    Savor the taste of your food fully, and pay attention to when the taste diminishes and your enjoyment lessens. This awareness is tool and will help you make better decisions about how much and how little to eat, as well as when to stop and when to eat more.
  • Check In With Hunger & Fullness
    Check in with hunger and fullness levels occasionally throughout the snack or meal. As you did before your meal, continue to do so throughout the meal.
  • Practice
    When you begin mindful eating, you start a slow pace as you get accustomed to the different aspects. As you hone your attention skills, your mindful eating habits will become more natural, enabling you to eat mindfully at different paces, in different settings, and with different people.

Do you practice mindful eating? What benefits have you noticed? Share with us on Facebook, Google+, Twitter, LinkedIn, Instagram, and Pinterest.

Practice your mindful eating skills with us at the Brick Your Neighborhood Deli. We’re open weekdays 7:00am-4:00pm and Saturdays 8:00-4:30pm. Dine in or have your food delivered via DoorDash or UberEATS.

A Salad A Day…

Salads tend to be underrated. As far as ingredients, they can be as simple or as elaborate as you would like, and you can find at least one on nearly every restaurant menu. Adding a salad to your diet almost daily can provide great healthful benefits, such as the following.

  • Fiber

Salads are a great source of fiber, and high-fiber diets can help lower cholesterol levels. Fiber also aids the digestive system and helps you feel fuller and eat less, which may result in weight loss.

  • Fruits & Vegetables

Eating salads can increase your intake of vegetables and fruits. In addition, these nutrient-rich plants can improve your overall health. Raw vegetables are a filled with excellent antioxidants which help protect our body from damage caused by free radicals. Research has also shown links between fruit and vegetable intake and lowered risks for diseases.

  • Cut Calories & Increase Satisfaction

Starting your meals with a small green salad (150 calories or less) can be helpful if you’re looking to lose weight. It can increase satiety and decrease the total number of calories eaten during your meal. In addition, you may want to aim make your salads bigger in volume by adding more veggies and using less dressing and other fatty toppings.

  • Good Fats

In order to better absorb the protective phytochemicals from your vegetables, it is best to eat them with a little good fat (such monounsaturated fat found in olive oil, avocado, and nuts).

Share your own healthy salad tips and tricks with us on Facebook, Google+, Twitter, LinkedIn, Instagram, and Pinterest.

Visit us in store to build your own Mixed Greens salad! We are located at 105 E. Arrow Hwy in Pomona, CA and open weekdays 7:00am-4:00pm and Saturdays 8:00am-4:30pm. See you soon!

Foods For Better Skin

You are what you eat, and when it comes to your skin, it shows. It’s important to take care of your skin not only in the summer, but year round as well. Aside from using sunscreen daily, you should also pay attention to what you eat. Diets full of sugar and fatty foods will break down collagen faster, making your skin look dull and aged. Add these foods to your diet to perk up your skin and make you glow.

You will often find that papaya is a common ingredient for skin-care products (from faces scrubs to masks) because it contains a great amount of vitamin C. Vitamin C is a potent antioxidant which helps repair skin tissue and protect cells from the damaging effects of free radicals. It is also a key nutrient to make collagen, which is a protein that gives skin its strength and elasticity.

Avocados contain high levels of vitamin E, which reverses free radical and oxidative damage to the skin, and healthy oils, which help maintain lubrication and hydration of the skin. It is also believed that the combination of vitamin C and vitamin E help protect against UV damage. All of these benefits will help refresh your natural skin glow.

Hemp Seeds
These seeds contain healthy oils which draw hydration to your skin and repair skin cells from damage from wind, sand and saltwater. Hemp seeds are also great for balancing out your fatty acids, as they contain alpha-linolenic acid which is a member of the omega-3 fatty acid family. Increasing omega-3 consumption also tends to better balance your skin and body.

Zinc is a key ingredient in sunscreen since it is great at blocking UV rays, but it is also supports wound healing and helps to prevent cell damage. And luckily, shellfish is a great source for zinc.

Aside from offering a healthy way to satisfy your sweet tooth, cantaloupe is high in beta-carotene, an antioxidant that helps protect against free radicals. Beta-carotene is converted into vitamin A in our bodies, which helps the growth and repair of body tissues like the skin.

Sardines contain DMAE (dimethylaminoethanol), which is used in skin-care products because it aids in collagen synthesis and helps draw water to the surface. Sardines are also a great source of omega -3 fatty acids and calcium.

While it is not technically a food, you should drink up. Aside from obvious health reasons, dehydration can also be seen on your skin. Well-hydrated skin looks firm and healthy. Not only should you drink water, but you can load up on hydrating foods such as watermelon and cucumbers.

What foods to do you see benefit your skin? Share your favorites with us on Facebook, Google+, Twitter, Instagram, LinkedIn and Pinterest.

For a delicious breakfast or lunch sandwiches, visit the Brick Your Neighborhood Deli! We’re open 6 days a week (Monday-Friday 7:00am-4:00pm, Saturday 8:00am-4:30pm), offer online ordering at along with delivery via DoorDash. If you have any questions or to inquire about our catering services, please call us at 909-596-5225.

Why You Need Quinoa In Your Life

Touted as a nutrient-dense superfood, quinoa provides delicious, healthful benefits. Find out why it is so popular and how regular consumption of quinoa can improve your health.

What is Quinoa?
Although quinoa is often listed as a grain, it is actually the seed of a plant related to spinach. And, in comparison to wheat, barley, and corn, quinoa contains less sodium and more calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc. Naturally gluten-free, low glycemic, and high in fiber, quinoa can be used as a substitute for any grain.

Notable Benefits of Quinoa

  • Great Source Of Protein

Quinoa is a complete, high quality protein, containing all 9 essential amino acids. The World Health Organization (WHO) rates the quality of the protein in quinoa to be equivalent to that in milk. For the vegetarians and vegans out there, quinoa is a smart choice for a meatless meal.

  • Great Source Of Fiber

One cooked cup of quinoa provides 5 grams of fiber, most of which is insoluble fiber. Insoluble fiber is the type of fiber that your body needs to maintain a healthy digestive system.

  • Adds Additional Protein During Pregnancy

As mentioned, quinoa is a great source of protein and the essential amino acids. For those who are expecting, it is a smart and delicious way to ensure that you are getting enough protein.

  • Contains Iron

Iron helps to keep your red blood cells healthy and carries oxygen throughout your body. A deficiency in iron results in anemia, thus, quinoa can combat anemia and its negative side effects.

  • Contains Antioxidants

Manganese and copper are necessary for your body to create enzymes that help protect your cells against damage caused by free radicals. This process helps to fight off all sorts of diseases ranging from heart disease to cancer. Luckily, quinoa contains extremely high levels of both.

Aside from its excellent health benefits, quinoa is relatively easy to prepare, and offers a delicate nutty flavor. You can enjoy it as a side dish, in soups or salads, as a pilaf, or even a nutritious breakfast cereal.

What’s your favorite way to prepare quinoa? Share your recipes and dishes with us on Facebook, Google+, Twitter, LinkedIn, Instagram, and Pinterest today!

For delicious, made-to-order sandwiches and salads, plus house made soups and desserts, visit the Brick Your Neighborhood Deli in Pomona. Browse our menu online or come in for a visit.