Guest Blog: Experience Nutrition-- Intuitive Cooking & Eating for Self Care by Melanie Albert


I love self care! And, I’ve been practicing and advocating self care for decades.  Self care is vital for life. Self care experiences are activities we enjoy for our own pleasure. My personal self care menu includes:

  1. Practicing yoga
  2. Receiving a massage
  3. Cooking with my niece
  4. Going to an NFL football game or the Super Bowl
  5. Walking on my golf course

Within the last few years, I’ve added Intuitive Cooking and Eating to my self care menu. As part of this experience within my life, I begin by going to local Arizona farmers markets and farms to shop. I intuitively browse the market and enjoy seeing the foods that are in season; their beauty, colors and textures. I purchase fresh, vibrant produce that I’m most attracted to and excited about.  To me, self care is eating whole foods that are as close to their natural state as possible. Buying food from local farmers allows us to purchase fresh food that has not traveled across our country or from other parts of the world, which add to the carbon footprint of food.

In addition to local farmers market fresh produce, and whole foods, eating organic is vital to my self care. I intuitively started eating organic 20 years ago, way before organic was trendy and in the news. I intuitively “knew” that I did not want to eat food grown with pesticides or herbicides, or genetically modified (GMO) food.  When I eat local, organic foods I feel as though I am putting the highest quality food into my body.

Singh Farms, Scottsdale, AZ

Singh Farms, Scottsdale, AZ

Preparing and cooking meals has also become one of my favorite self care experiences.  I enjoy choosing all of the ingredients for my culinary creations, again intuitively. By looking at the beauty of the food and mindfully paying attention to what I’m craving or desiring to eat, I begin meal preparation.

It could be a fresh fruit smoothie (as pictured at the top of this post) with coconut water, hemp seeds, raw cacao and goji berries for breakfast. Or it may be a simple avocado wrap for lunch with local Arizona tomatoes, cucumbers, rainbow carrots, fresh garlic, and just picked Meyer lemons and fresh basil. Often the self care experience extends to the aroma of produce, such as the zesty lemons and sweet basil.



The mindful chopping of the veggies, as I prepare my beautiful meals is an enjoyable part of my self care experience. I love taking the time to mindfully enjoy the calming, rhythm of cutting the beautiful veggies. And, as many of my students know, I love the ritual of mise en place, getting all of my ingredients in place, for easy organization, as I prepare to cook. 

For dinner, one of my very favorite self care cooking and eating experiences is a simple, beautiful veggie stir-fry with the fresh local Arizona produce from the farmers market. 



  1. Few of your favorite organic farmers market roots, such as rainbow carrots, sweet potatoes, turnips
  2. Few of your favorite organic greens, such as kale, collards, broccoli
  3. Fresh herbs, such as parsley or basil
  4. Extras: Olives, tomatoes, walnuts
EXPERIENCE NUTRITION Simple Roots & Greens Stir-fry

EXPERIENCE NUTRITION Simple Roots & Greens Stir-fry

Simple Steps

  1. Pre-heat sauté pan or wok at medium-high
  2. Add olive oil to pan, then onions and stir-fry a few minutes
  3. Add garlic, if desired, and stir-fry 30 seconds to a minute
  4. Add the root veggies and tomatoes (if desired), stir-fry for about -7 minutes, add water to steam a little
  5. Add the green veggies, stir-fry for about 5 minutes
  6. Add the fresh herbs, stir-fry for about 2 minutes
  7. Plate & enjoy!


Mindfully enjoying my meal, plated with care, is the ultimate part of the self care experience.  This is the real self care time to totally enjoy the beauty, the textures and tastes of the intuitively created dish, within a serene environment. 

I invite you to practice Intuitive Cooking Experience as part of your own self care and share your experiences with us on my Facebook page:


By Melanie Albert, Founder & CEO, Experience Nutrition Group, LLC, Phoenix, AZ.  Nutrition and food expert, author and speaker.  Integrative Nutrition Health Coach, Holistic Nutrition and Whole Food Cooking Instructor at Southwest Institute of Healing Arts.


Melanie Albert’s book, Enjoy Food & Life, is available as an e-book on and you can join her on Twitter @NutritionAuthor  She is available for speaking engagements, cooking workshops and retreats.

Zoey GrecoComment