Eat Well

Eat Well

To feel light, energised and healthy

Have you noticed that when you eat well you feel better, I‘m not just talking about the type of food you eat.  How you enjoy your food can make a huge difference to your wellbeing

In this video we’ll focus on eating well with a distinctly Indian flavour. 

In this video you’ll learn how to eat in a way which:

  • Gives you pleasure
  • Makes you feel light, energetic and healthy more of the time
  • Is sustainable for you
  • Can be easily shared with your family and loved ones

We’d love to learn what you found most useful, please share your comments below.

We look forward to seeing you next month and in the meantime..

Continue to stay safe, be well and thrive!

Back to Keep Your Thrive Alive!

Share on LinkedIn


New to thriving ?

Sign up to become a thriving Insider and we’ll send you Mark’s meditation as a direct download straight away.  We’ll also send you a video to help you to Keep Your Thrive Alive once every month, with tips and techniques to boost your mood, your energy and your wellbeing.

Sign Up Now

Would you like to be thriving more of the time?

You can now access thriving Individuals, our 5 module online coaching programme, from the comfort and safety of your home. Tens of thousands of people are now thriving more of the time and you can too, at a time, place and pace to suit you!  You can find out more and join them here.

Access Now


  1. Mark Mulligan-Reply
    2nd December 2020 at 6:42 pm

    I’m really curious about what you found most useful about this video. What are you going to do differently?

    Have a wonderful break over the festive period.!

  2. Ben-Reply
    3rd December 2020 at 11:42 am

    I found it really fascinating that our body has natural built in ways for knowing how much to eat!
    I’m going to pay much closer attention to any drop off in taste during my meals. So I can stick to the portion sizes that are best for me and enjoy my food even more! Cheers Mark

  3. Catherine de la Poer-Reply
    3rd December 2020 at 2:15 pm

    Great messages and very true. Another issue that confronts humans is our inability to know the difference between hunger and thirst. Most of us are dehydrated… what we really need is a glass of water, not a second helping or more chocolate.

    • Mark-Reply
      3rd December 2020 at 2:21 pm

      Thanks Catherine, I find it so interesting that for so many people the feeling of thirst is so unreliable. Some of us don’t register it and allow ourselves to get dehydrated whilst others confuse it with hunger.

  4. Sarah Beadsmoore-Reply
    3rd December 2020 at 2:17 pm

    With these tips, you are really spoiling us, Mark! You’re right, there’s definitely a law of diminishing returns with a box of Rochers. Completing and finishing isn’t always a good thing!

  5. Nic Keegan-Reply
    3rd December 2020 at 2:19 pm

    I’m intrigued to consciously notice how my food is tasting as I eat and whether i notice it not tasting as good as at the start and using that as a sign to stop – whether it makes me feel lighter & more energised. I am guilty of probably having one mouthful (or more) to much!

    • Mark-Reply
      3rd December 2020 at 2:25 pm

      Hey Nic, I think we’re all guilty of having one (or more) mouthfuls too much. It’s a real exercise in mindfulness to notice how your food tastes … the ideas is simple .. doing it takes practice. Good luck.

  6. Sue Riley-Reply
    3rd December 2020 at 2:30 pm

    Hi Mark
    A really useful reset as always. Thank you. This was a timely video as we approach the festive period and for me the need is to reflect on being mindful and focussed on the ingredients and their value to me and the world. Some useful ideas for the family too..
    Enjoy the coming festive period

    • Mark-Reply
      3rd December 2020 at 2:34 pm

      Thanks so much Sue, wishing you an enjoyable festive period too!

  7. Kath Cherry-Reply
    3rd December 2020 at 3:47 pm

    The advice to slow down would be a good one for me to follow. I’ve been told on more than one occasion that I inhale food, not eat it! It’s such an ingrained habit that it’s really hard to break. I started putting the fork (or shovel!) down between mouthfuls, which really helped but it wasn’t long before I lost focus and went back to my old ways.

    • Mark-Reply
      3rd December 2020 at 3:50 pm

      Thanks Kath, habits build up over time and can take a while to break. Just coming back to the awareness of how fast we eat and noticing really helps to slow down.

  8. Laura Willis-Reply
    3rd December 2020 at 4:06 pm

    The best meal I ever had was a vegetarian lunch on a silent day of mindfulness 6 years ago. The experience was unlike anything else and I still think about it. Thanks for this video Mark as it has reminded me to eat in that way more often. Love your work!

    • Mark-Reply
      3rd December 2020 at 5:02 pm

      You’re so right Laura, eating can be such an amazing experience when we’re mindful and give it our full attention … as opposed to mindless feeding.

  9. Evan Belford-Reply
    3rd December 2020 at 5:03 pm

    Good Video Mark, good tips as always 🙂

  10. Mike Kostyn-Reply
    3rd December 2020 at 5:07 pm

    Mark, as usual, you are spot on. I always find that when I am in a situation where the pauses between courses (could be a new catchphrase!) is enforced (at a restaurant, at a friend’s), I eat much less than if I am at home eating my own concoctions. I am very mindful that there is no better feeling than being satiated, which, in my view, sits at a round 80% of being full. I remain energised and sprightly and definitely not sleepy or having a brain fizz! A great reminder and great timing as we all face the challenges of the current social restrictions. Thanks Mark

  11. Mobina Salahuddin-Reply
    3rd December 2020 at 5:15 pm

    Love this video – 10000% spot on. So much useful information in such a short video. Everything is so simply and clearly set out – digestible [no pun intended!]!

    • Mark-Reply
      3rd December 2020 at 5:19 pm

      Thank you Mobina!

  12. Julie Martin-Reply
    3rd December 2020 at 8:37 pm

    Another great video filled with common sense. It’s all spot on and we just need these reminders from time to time. It’s easy to eat when we are emotional, bored or just tired and not really taste or experience the food. Perhaps now more than every. Observing and noticing how we feel when we eat is super empowering too. It’s great that you emphasise that this isn’t about going on a diet or a quick fix, it’s about changing your relationship with food and eating. Great Stuff Mark!

  13. Liosa O’Sullivan-Reply
    3rd December 2020 at 9:14 pm

    Great video Mark thank you. Thankfully I have never counted calories but I have friends who are always on one diet or another and I have noticed that their weight tends to yo-yo between extremes. I never thought of the prayer before a meal as a pause, a way of ensuring that we are mindful as well as grateful so I am going to start introducing that moment of reflection. And I will also try the taste test. Great tips thank you.

  14. Helen Borel-Reply
    3rd December 2020 at 9:24 pm

    Great advice Mark. I will try and be more mindful in my eating at dinner this evening to put these tips into practice. You know I love my grub!! I am a great believer in quality over quantity for sure.

  15. Kylie-Reply
    4th December 2020 at 6:52 am

    Great video Mark.

  16. Vijay Reed-Reply
    4th December 2020 at 8:38 am

    Very thought provoking, as ever Mark Mulligan. I like the ideology and the theory, however it’s only this year that I’ve got a handle on my nutrition. So what was getting in my way before? I’ll break it down:
    * Upbringing – my Indian parents saw being well (over?) fed as a sign of wealth and prosperity (not criticism just fact). As a result of what I was eating at home I no idea about portion sizes. There was no control, in a household with 5 kids, there was a feeding frenzy as food was brought to our plates constantly.
    * Portion control – as mentioned above, I had no idea what portion size I should be eating. I never lasted on diets because I was constantly hungry. I now realise that I wasn’t fuelling correctly.
    * ‘I love food’ – I used this as an excuse to eat what I wanted, in whatever amount I wanted, and wasn’t I swanky with wine pairings too?
    * I’m going to the gym so I can eat what I like – wrong! It’s only this year that I have understood that you can’t out-train a bad diet.
    I have used lockdown as an opportunity to focus on me. I have never been fitter, leaner or healthier while eating more (seasonally from our garden – yum) and working out less. Now I am ready for the approach you’ve shared. Said it would be a long one!!

    • Mark-Reply
      4th December 2020 at 8:50 am

      What an amazing journey Vijay, well done and thanks for sharing!

  17. Della Judd-Reply
    4th December 2020 at 9:56 am

    Really useful tips Mark – I’ve been focussing on portion sizes, tasting my food and putting my knife and fork down between bites. I used the Paul McKenna app to help me and I now realise how much I was stuffing down! For the first time in years I have lost weight and feel lighter and brighter.

  18. Paula Rawlinson-Reply
    4th December 2020 at 2:15 pm

    The comments about pausing before starting a meal and slowing down are something I will try. I have found recently i’m the first to finish and that I can’t always remember how my meal tasted.
    Thank you for some more good ideas

  19. Hash-Reply
    4th December 2020 at 4:57 pm

    Very thought provoking. I get the principles and live them until I get stressed then all the good behavior goes out the window. So i am thankful / grateful for my partner Mark who insist we sit at the table for meals. He also likes to sit at the table longer, I realize now that is to have a greater appreciation for what we have eaten.

  20. Diane Turner-Reply
    4th December 2020 at 5:11 pm

    This was great Mark. I’m doing “Club Soda” for mindful drinking (lockdown habits becoming unhelpful) and this reminds me of those approaches too. Pay attention. Learn to stop. When you eat/drink, make sure it’s good stuff. Thank you.

  21. Natasha Chivers-Reply
    6th December 2020 at 9:01 pm

    Such useful advice especially at this time of the year…… a really great reminder to slow down and taste the food..

    • Mark-Reply
      7th December 2020 at 11:45 am

      Michael, I love the idea of giving thanks to the Universe. Thank you!

  22. Michael Lawrence-Reply
    7th December 2020 at 11:30 am

    Thanks for sharing this Mark, really interesting. A few things I found fascinating with this and actually I have found myself doing this already and that’s trying to buy mostly local and seasonal foods. For example, it feels good to eat root vegetables in winter and cook casseroles as they make you feel good and it’s soul arming food and vice-versa it’s lovely to eat salads in the summer and fresh berries too. I’ve noticed I hardly ever buy strawberries in winter as it just doesn’t feel right eating them, but in summer I buy them all the time.
    I loved the idea of taking a pause before eating, I’m not a religious person at all, but do like the idea of giving thanks to the the Universe.
    Here’s wishing you a Merry and Light Christmas time.

  23. Mark Mulligan-Reply
    10th December 2020 at 9:24 am

    Absolutely Michael, eating local feels right on so many levels and tastes better too!

  24. Cathy McGennis-Reply
    10th December 2020 at 12:07 pm

    What a great inspiration …and reminder that how we approach our ‘regular’ daily tasks can make a world of difference to our mood, health and mojo!
    Thank you Mark 🙂

    • Mark-Reply
      29th December 2020 at 6:42 pm

      Thanks so much Cathy!

  25. Cynthia-Reply
    10th December 2020 at 4:16 pm

    Thank you Mark, it was lovely to see the video and brought back memories of when you were in India. Listening to the video helped a great deal to reflect and reinforce mindful eating, something I have been struggling during the pandemic. I will start practicing the learning and hope to speak to you soon.

    • Mark-Reply
      29th December 2020 at 6:41 pm

      Thank you so much for all your help and support making the video Cynthia!

  26. Jude-Reply
    13th December 2020 at 12:57 pm

    This video is so timely for me, they do say when the student is ready the teacher appears. I’ve been practising not loading up my fork before finishing what is in my mouth, noticing how the taste changes as I eat and looking out for the light energised feeling that tells me I’ve had enough.

    I’m finding it fascinating and I am eating less.

    Thank you Mark for such great tips that are easy and insightful.

    • Mark-Reply
      29th December 2020 at 6:42 pm

      Thanks Jude!

Leave A Comment