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In our modern, diet-obsessed culture amidst an abundance of food, we often have a love-hate relationship with food and feel guilt for our mindless consumption. Our fast-paced lifestyle can leave little time for us to truly tune into our needs, and daily activities, such as eating, lend themselves more to this state of autopilot than others.

We encourage you to cultivate an intuitive and mindful eating practice – to consume food with attention and intention, to be aware of the nourishment available through the process of various food preparation and to appreciate the nutritional qualities of food. Zen your diet and read on for super doable tips on how to become a mindful eater.

1. Know your body’s personal hunger signals

Is your desire to munch on food an environmental trigger, an emotional response or of true physical hunger? Before you reach for those chocolates, pause and tune into your body. Is your stomach growling? Do you feel thirsty or lightheaded? Are you bored at work? Sometimes, we feel hungry simply because of our psychological state of mind, and not truly because our body is hungry for fuel.

Ask why you want to eat and if you really need to eat. Don’t eat just because there is food around, but don’t wait till you’re famished either. Such a pattern will cause you to overeat, lead to guilt and eventual excessive weight gain. You can even help to bolster the habit of excessive eating by drinking beverages such as tea to improve your well-being. Nilufer Tea offers a unique and interesting selection of organic herbal teas that can help to improve your mood and body.

2. Know your food

Mindfulness is really about rekindling a relationship with food and connecting with the stories behind our food. Think about the source of your food item, consider its origins, journey and health value, read the nutritional labels with more intent. What country did this food item start its journey in? How has it been processed, cooked or prepared? As you become more aware, you may even decide to choose to purchase organic, unprocessed and ethical foods and groceries in the future.

3. Adopt an attitude of gratitude


Acknowledge the time and effort that has been put into your food. Take some time, perhaps even just a few seconds, to think about the ingredients on your plate, the time needed to prepare the food, and also the intention behind all the effort that entered the plate. Thank your server or the person who prepared the food. A little gratitude promotes satisfaction and mindful habits.

4. Attend to your plate

Multitasking and eating all at once is a recipe for chaos. It distracts and disallows us to listen to our bodies’ needs. Remember how you went to the movies with a tub full of popcorn and before the advertisements were over, you realised your tub was almost finished? To be mindful, we need to be present and we can’t be present when we’re multitasking. It’s akin to meditation; it’s difficult to meditate when our thoughts are drawn elsewhere. In a similar vein, it’s a challenge to notice our bodies’ satiety signals and savour our food if our attention is scattered or plugged to our devices.

With your next meal, try to attend to your plate without your emails, a magazine or the latest episode on Netflix. Be attentive to the aroma, colour, texture of the different foods on your plate and as you chew, try to identify all the ingredients, seasonings and more. And if you are eating with someone, make conversation instead of gluing your eyes on your phones.

5. Eat better, eat clean

Make a conscious choice to eat healthier, wholesome foods or even go vegan! Mindful eating is not a weight loss cure-all, but it can catapult healthful weight loss as it shapes your food philosophies and bodies at the same time.

See beyond the rim of your plate, see the dangerous toll that some processed meats and dairy products can take on your bodies, and the destruction that meat production and dairy farming has on the environment. Consume foods that are all-natural, unrefined and minimally handled, foods which are closest to their natural form as possible. But of course, do note that eating clean does not give you free reign to eat endless quantities. Think about portion size control and only eat till you’re full.

Eating clean and mindfully is a continuous process which requires diligence but once you begin to get into the swing of things, it’s almost effortless! Mindful eating may be integrated into any routine overtime so embrace this new approach to mealtimes and you might find that it offers a renewed sense of enjoyment, inner peace and health. It’s not just what you eat, but how you eat that matters.

Cover photo cred: Today

Out of the family of citrus fruit, lemon would probably be one of the top in terms of popularity. This is not surprising, seeing that lemons are rich in vitamins and other forms of goodness that can enhance your health. Furthermore, they have a unique tanginess and an uplifting scent which make it a good accompaniment to certain foods.

While many people only use lemons for their pulp and juices, it is less wasteful if the entire lemon is utilised, and this can be done. The lemon contains 3 main usable parts: pulp, pith, and peel (or some call it the skin).


Pulps are vesicles that contain the juice of the lemon. To extract the juice from the lemon pulp, you can manually squeeze the lemon or simply place it in a juicer.

Benefits: Lemon juice holds so much goodness that you’ll probably want to reach for some now. It is famously known as a rich source of vitamin C, but there are also many other minerals and nutrients that you didn't know it has, such as potassium, folate, vitamin B6, thiamine, copper, magnesium and vitamin E. With so much healthy goodness, it is no wonder that so many people adopted lemon water as part of their morning ritual.

How to use it: Lemon juice is versatile in terms of its usage. You can add it into water to create lemon water, and lemon water itself also has a host of benefits. Besides that, you may also add fresh lemon juice into your teas instead of buying ready-made lemon teas, which usually is high in sugar and possibly preservatives as well. In terms of food, you can add lemon juice to spruce up your dishes and make them more flavourful.

Image cred: Dirty Weights


As with all citrus fruits, the pith is one of the bane of annoyance. It is the bitter part that makes eating citrus fruits troublesome because of the need to scrape it off. However, it is also probably the more misunderstood part of the lemon because of its bitterness. Surprisingly, it contains many nutrients as well, and they can add a boost to your health if you consume them properly.

Benefits: For one, the pith contains fibre which makes bowel movement easier. Also, it is a great source of antioxidants that can help reduce the risk of cancers and lower cholesterol. These are only the tip of the lemon pith iceberg, as there are also many vitamins and minerals in the pith.

How to use it: As lemon piths are bitter, it can be slightly disheartening to swallow it. Instead of enduring the bitter taste, you can add them into smoothies. Smoothies are generally sweet so that would cover the bitterness while letting you enjoy the health benefits of the lemon pith.


Lemon peels have an essence of their own. That is why lemon peels are cold-pressed to produce the lemon oils that are usually used in aromatherapy. They are rich in nutrients to help improve various parts of your body. However, it is important to take note that should you wish to use lemon peels, you should always use those from organic lemons. Organic lemons do not have pesticides or layers of chemical waxes, and this makes them safer to consume compared to those commercially grown and farmed.

Benefits: Lemon peels can contain at least 5 times the amount of vitamins found in lemon juice. There are also other chemical compounds that are greatly beneficial to the health, such as salvestrol Q40 and limonene which help to fight cancer, polyphenol flavonoids which can assist in clearing blood vessels that are blocked by cholesterol, and calcium which promotes stronger bones and better bone health.

How to use it: Grate lemon zest over your meats, fishes, desserts or beverages as garnish and an extra boost of nutrients to your food. It is important to reiterate that you should only use lemon peels from organic lemons.

Image cred: Food by Ayaka


Lemons provide a vast amount of health benefits and they also serve as flavourful additions to food. They can also be made into teas, which is what Nilufer Tea specialises in. Nilufer Tea only uses organic Setouchi lemons which grown in hillsides with ample sunshine and fresh ocean air. You can definitely taste the best of nature as the lemon touches your tongue.

With such high quality lemons, the citrus-based teas are not only bursting with lemony flavour and goodness, but they also boost your health one teabag at a time. If you simply want to add a tangy flavour to your beverages, you can also get Nilufer Tea’s heart-shaped lemons. Their cuteness and lovely shape will make your beverage look more beautiful and lift your mood as well.

Chamomile tea, a herbal infusion made from dried chamomile flowers, is packed with health benefits. It is often used as an inexpensive natural remedy to common ailments like colds and menstrual cramps.

1. Menstrual cramps

Chamomile tea can soothe menstrual cramps by reducing muscle spasms and encouraging your body to relax. Apart from being a gentle sedative, this tea can help promote regular period cycles by stimulating blood flow around the pelvic area.

2. High source of antioxidants

Apart from fighting inflammation and guarding against diseases, antioxidants are vital to slowing the ageing process and reduces visible signs of ageing like wrinkles or skin sagginess. Drinking chamomile tea regularly can go a long way in ensuring your body stays in top condition!

3. Better sleep

Chamomile tea is often recommended as a natural remedy to beat insomnia and promote sleep. Best taken before bedtime, this herbal tea is sure to soothe and relax you, ensuring you have a restful night.

Image cred: Vladislav Muslakov on Unsplash

4. Helps beat anxiety

Chamomile tea contains chrysin, which is known to ease anxiety. As a mild sedative, this tea naturally relaxes the body and makes it easier for one to fall asleep, combating insomnia.

5. Improves digestion

A cup of chamomile tea can be a quick and natural way to soothe digestion problems from nausea to vomiting. If your digestion has been feeling sluggish, this herbal tea can promote bowel movement to get your body back to its normal working order!

6. Natural cure to common colds

The immune system boosting potential of chamomile tea means this tea is a great natural remedy to common colds or flu. This tea contains antibacterial properties and relieves nasal congestion associated with colds or flu.

Image cred: pixabay

7. Boosts your immune system

By fighting harmful bacteria, this herbal tea has the natural ability to boost your immune system. Not only does chamomile tea prevent you from falling sick, drinking this herbal tea while ill will help you recover faster.

8. Anti-ageing

This herbal tea is a powerhouse of antioxidants that protect the skin from damage. Drinking this tea regularly will promote cell and tissue regeneration, slowing down the ageing process to retain your skin’s youthful appearance.

9. Potential guard against cancer

Not only does chamomile tea's antioxidants provide protection against cancer, but chamomile also has certain chemicals that have proven effective in fighting cancer. Apigenin, a compound found in chamomile tea, has been shown to slow the spread, growth and lifespan of certain cancer cells.

10. Bye to panda eyes

Late nights often mean waking up with tired-looking skin and dark eye bags. With chamomile tea’s anti-inflammatory properties, this herbal tea acts as a natural remedy to tighten and perk up skin. Leave two tea bags in warm water for 5 minutes. Once cooled, place them on your eyes for a calming compress.

With the vast amount of medicinal benefits chamomile tea has, there’s no reason not to try it!

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