Savoring Every Season: A Year-Round Approach to Mindful Eating

As the hustle and bustle of the holiday season fades into a new year, it’s easy to leave behind not just the festivities but also the healthy habits we may have adopted during this time. That’s why I’m excited to revisit the “S.A.V.O.R” acronym – a reminder that mindful eating is not just for the holidays but can be embraced all year long. 

Disclaimer: This blog post is written by Dietitian Emily Mardell, in collaboration with Alberta Chicken Producers. 

What is S.A.V.O.R?

S.A.V.O.R is a mindful eating strategy that helps guide our everyday approach to eating with simple, joyful reminders of how we can be more present with the food and meals we eat! Apply one, two, or all. Do what you can and get curious where you can grow as an eater and become more mindful. Please consider sharing your S.A.V.O.R experience with the GetJoyfull community. Tag @GetJoyfull #GetJoyfull your joyful, mindful moments!


S – Slow Down: Take your time to eat and enjoy each bite.

A – Appreciate: Acknowledge the flavours, textures, and aromas of your food. Consider where it came from and how it was made.

V – Vary: Embrace new foods! Choose a variety of foods for adventure and nutrition!

O – Observe: Pay attention to your body’s cues. Be responsive to hunger and fullness cues.

R – Reflect: Think about the nutritional value and the joy your food brings.Consider how the food makes you feel and its effects on your body.

Creating a Meal to S.A.V.O.R

In every season, balanced meals help us find satisfaction and savouring potential on every plate. Two things that are essential to a balance meal, for me, have to be freshness and protein. The fresh hit from crisp, crunchy, seasonal fruits and/or veggies can’t be beat. And, protein, in particular when from high quality sources like fresh Canadian chicken (#partner) are a mealtime must! 

What are your go-to protein sources?

Our family aims enjoy a variety of protein sources, both animal and plant-based. Flexitarian recipes that combine both animal and plant proteins are generally a hit in the GetJoyfull household. Recipes like our “Tortilla Chicken Soup” with protein, fibre-rich black beans, for example, is cold weather favourite! However, the most common lean protein we consume as a busy, active family has to be fresh chicken. It’s versatile, from whole to boneless, skinless chicken breast, ideal for muscle-building and rich in essential nutrients iron and zinc. It’s simply wonderful to SAVOR in a variety of recipes! 

Given we’re in the heart of winter here in Alberta, finding creative ways to keep both plants and proteins on the table can be a challenge. However, eating seasonally, sourcing local where possible, enjoying new combinations seem to be a winning recipe for creating meals worth savoring.

Take our “Winter Citrus Salad with Chicken” as a great example. After perfecting it at home, it was an absolute joy to share this salad and my S.A.V.O.R approach with Kent Morrison and viewers on CTV Morning Live.

When you smile like you mean it!

When prepping for this segment, peeling oranges, cutting grapefruits, it occurred to me how much citrus keeps the fresh factor high in so many of our winter meals and snacks. From fruit platters at Sunday breakfast, to bento boxes at school lunch, citrus makes an impact. But, perhaps no where better than this epic winter salad. You be the judge! 

Check out the recipe below and visit @GetJoyfull on Instagram for the TV recap! 

Winter Citrus Salad with Chicken 

A winter-inspired salad with grilled chicken and a medley of citrus fruits is a refreshing, nourishing meal ready to S.A.V.O.R!

Bright, fresh, satisfying. Truly a salad made to S.A.V.O.R.!


  • 2, 6 oz fresh boneless, skinless chicken breasts
  • 2 Tbsp of GetJoyfull’s SAVOR Seasoning (Mix: 2 tsp paprika, 1 tsp onion powder, 2 tsp garlic powder, 1 tsp oregano, salt and pepper to taste)

Salad (Base)

  • 5 oz mixed greens
  • 2 oranges, peeled and sliced into wedges
  • 1 grapefruit, peeled and sliced into wedges
  • ½ small red onion, thinly sliced
  • ½ cup fresh pomegranate arils (or dried cranberries)
  • 1/2 cup toasted pine nuts, toasted
  • 3 ounces fresh goat cheese, crumbled (optional)


  • ⅓ cup canola oil
  • ⅓ cup pomegranate juice (or cranberry juice)
  • ¼ cup red wine vinegar
  • 2 Tbsp Alberta honey 
  • 1 Tbsp Dijon mustard
  • Pinch of salt and black pepper


  1. HEAT grill to med-high, or air-fryer to 400ºF (204ºC).
  2. SEASON fresh chicken breast and cook for 8-10 minutes, 4-5 minutes per side until fully cooked, tender and juice. Set aside to rest. While resting, prepare salad.
  3. MIX dressing ingredients a mason jar and shake well to combine.
  4. SPREAD mixed greens onto a large platter. 
  5. TOP with citrus fruits, onion, pomegranate seeds, pine nuts, goat cheese.
  6. SLICE chicken and add warm chicken to salad.
  7. SERVE family-style with tangy dressing and sourdough baguette.

Sunday brunch citrus platter. Grapefruit and orange slices topped with pomegranate arils, salt, pepper and mint!

S.A.V.O.R Every Season

Remember, S.A.V.O.R isn’t just for the holidays. It’s a year-round invitation to engage with our food and eating habits in a meaningful way. If you’re looking for support or to learn more about Mindful Eating practices, reach out to me, or a Dietitian in your area. We’re here to help.



Emily Mardell is a Registered Dietitian, busy mama of three and proud Alberta foodie. Emily is passionate about quality ingredients and creating delicious, nourishing recipes that bring families together. Follow her on social media @GetJoyfull or for nutrition advice and tips to grow food joy and fill up on family time.

Disclaimer: This post was created in partnership with Alberta Chicken Producers. Special thanks to ACP for their ongoing support to Food Banks Alberta and community food security during the holidays and beyond. From this Dietitian Mama, and local food banks province-wide, thank you farmers!

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