Nourishing December: Mindful Eating for a Healthier Heart & a Happier You

By Mbali Mapholi

December is a natural pause in the year, a moment where life becomes a little slower, meals become more communal, and we reconnect with the joy of food. It’s also a time when many people feel pressured by festive eating, social events, or the idea of “starting fresh” in January. This year, I encourage you to step into the season with gentleness. Mindful eating and nourishment don’t mean restriction, they mean paying attention, honouring your body, and choosing foods that support both joy and wellbeing. Here are three simple wellness tips to help you navigate this season with intention.

Listen to your hunger and fullness cues

So often during the festive season, eating becomes automatic. We eat because food is available, because others are eating, or because it feels like part of the occasion. This month, try tuning into your body before and during meals. Notice: Am I hungry? How hungry am I? What does comfortably full feel like for me? Eating slowly, taking smaller bites, and pausing halfway through your meal can help you reconnect with natural fullness signals. This not only improves digestion but also reduces overeating and leaves you feeling more in control without feeling restricted.

Add colour before cutting anything out

Instead of thinking about what you “shouldn’t” eat in December, shift your mindset to what you can add. Colourful foods like peppers, spinach, tomatoes, carrots, berries, morogo or pumpkin are rich in antioxidants and heart-protective nutrients. These support immunity, boost energy, and help your heart function optimally. Aim for at least two colours on your plate at each meal.  Think 7/several colours – a “Sunday kos” meal with a variety of vegetables. This gentle, inclusive approach makes healthy eating feel enjoyable and achievable, not overwhelming.

Hydrate mindfully (especially during celebrations)

Hydration plays an essential role in regulating appetite, maintaining energy levels, and supporting overall heart health. Start each morning with a glass of water and keep a water bottle nearby throughout the day. If you’re enjoying festive beverages, try a simple habit: alternate each drink with a glass of water. This helps maintain hydration, reduces fatigue, and supports more mindful intake.

Rooibos-Infused Chicken Stew (Heart-Friendly Favourite)

A comforting, affordable dish that celebrates South African flavours while supporting heart health.

Ingredients

•     4 rooibos tea bags brewed in 2 cups hot water
•     4-6 chicken pieces, remove skin 
•     1 TBSP canola oil
•     1 onion, chopped
•     2 cloves garlic, crushed
•     1 cup mushrooms, sliced
•     1 green pepper, chopped
•     1 tomato, grated 
•     1 TBSP tomato paste 
•     1 tsp mild curry powder
•     1 tsp paprika
•     Handful fresh herbs e.g., parsley
•     1 cup mixed vegetables
  

Method

1. Sauté the onion and garlic. 
2. Add and lightly brown the chicken. 
3. Mix in the spices, mushrooms, pepper, tomato, and tomato paste. 
4. Pour in the brewed rooibos and simmer for 25–30 minutes. 
5. Add the vegetables and cook for 10 minutes. 
6. Serve with wholegrain rice or samp.

About Mbali Mapholi

Mbali Mapholi is a South African Registered Dietitian, Nutrition Strategy Lead and heart health advocate known for her practical, culturally relevant approach to wellness. She specialises in product development, nutrition communications, and corporate wellness, with a strong passion for African food culture, mindful eating, and empowering communities to make sustainable health changes. She is also the author of the book, Inkonjane: Nutrition Guide for Heart Health. You can find her on Instagram at @urbandietitian, Facebook at Mbali Mapholi – Registered Dietitians, Tiktok at Mbali_dietitian, and LinkedIn at Mbali Mapholi.