The holiday season is a time of celebration, joy, and. . . delicious and comforting food! With all the festive drinks, sweet treats and rich meals, it’s easy to indulge without truly enjoying the food and beverages, and with the abundance of comfort foods readily available paired with the increased stressors and pressures the season brings, mindless munching and emotional eating seem inevitable. So how can you enjoy all the flavors of the season while sticking to your health and wellness goals?
If you’re like me and the majority of my clients, indulging in the sweet treats and comforting meals of the season is part of what makes the holidays special. So if you want to enjoy the sweet goodness of Thanksgiving pies or Christmas cookies, try these tips to indulge with confidence and feel in control around food.
Slow Down and Savor
In our busy lives, we often rush through meals, especially during the holidays when we are busier than ever. Make a conscious effort to slow down. Take smaller bites, chew thoroughly, and appreciate each flavor. Put down your utensils between bites, allowing yourself to engage with the food fully. If you really struggle to slow down, try eating with your non-dominant hand, or count to twenty in your head after you finish chewing and before you take the next bite. Slowing down not only enhances your eating experience but also helps your body interpret fullness signals before you’ve overeaten. It’s important to try this mindful practice of slowing down at as many meals as possible rather than waiting for the big holiday gatherings. Allow your brain opportunities to practice mindful eating so that you naturally use this skill at your holiday parties.
Engage Your Senses
Take a moment to truly observe your food before you dig in. What do you see? Smell? Feel? Engaging all your senses can transform your meal into a richer experience. Notice the colors, textures, and aromas. This practice helps you connect with your food and can make each bite more satisfying.
Practice Gratitude
Before you begin your meal, take a moment to express gratitude. Acknowledge the effort that went into preparing the food, the company you’re sharing it with, and the joy of the season. A simple “thank you” can deepen your appreciation for the meal and create a positive mindset.
Create A Balanced Plate
During holiday gatherings, it can be tempting to fill your plate with all the indulgent options. Instead, aim for a balanced plate that includes a variety of foods: non-starchy vegetables, proteins, fiber-rich starches, and healthy fats. Not only will this help you feel more satisfied, but it will also provide your body with the nutrients it needs to navigate the season. Balancing your plate doesn’t exclude more indulgent foods, it simply provides a framework to ensure you’re getting all the nutrients you need. A simple party-time strategy to try is to first scan the entire food table before making your plate so you know your options. Then start by filling half your plate with non-starchy vegetables and from there, select other options that provide protein, starch and fat.
Listen To Your Body
Pay attention to your body’s hunger and fullness cues. Are you really hungry, or are you just eating out of habit, boredom or because you are in close proximity to cookies or other snacks? Take breaks during the meal to check in with yourself. If you’re starting to feel full, it’s okay to stop eating even if there is still food remaining on your plate. Remember, you can’t uneat anything you’ve already eaten, but you can go back for more later.
Limit Distractions
In our tech-driven world, it’s easy to get distracted by phones, TVs, or other devices while eating. Try to create a distraction-free eating environment. Focus on the meal and the people around you. This will enhance your enjoyment and allow for meaningful connections.
Be Mindful of Alcohol Consumption
Alcohol is often a staple at holiday celebrations. While it can enhance the festivities, it can also lead to mindless drinking and overeating. Set a limit for yourself and alternate alcoholic beverages with water. This will keep you hydrated and help you stay aware of your consumption. The U.S. Dietary Guidelines recommend limiting alcoholic drinks to one or less per day for women and 2 or less per day for men. One serving of alcohol equals 12 ounces of beer, 5 ounces of wine or 1.5 ounces of liquor. It can be difficult to switch to water when everyone around you is drinking wine or a festive mixed drink, so bring carbonated water to pour into your wine glass to make the water-drinking experience feel more glamorous.
Enjoy The Experience, Not Just The Food
Remember that the holidays are about more than just food. Engage in conversations, share stories, and enjoy the company of loved ones. Focus on creating memories rather than solely concentrating on the meal. This holistic approach can make the experience far more fulfillingT
Indulge With Intention
It’s perfectly fine to enjoy holiday treats, both at gatherings and at home! Allow yourself to indulge, but do so with intentionality. Decide which treats are worth it, and savor them. Eat them slowly and pay attention to how they taste and how they make you feel. This approach can help prevent feelings of guilt often associated with holiday eating. If you have a plethora of holiday treats at your house, plan your favorite treat into your meal plan for the day. Often treats are high in starch, sugar and fat, so look for ways to cut back on those in other meals to make room for a serving of your favorite holiday treat. Planning is key! When you’re at a gathering, scan the dessert or snack table and pick your favorites to enjoy slowly. Remember, just because you put a dessert on your plate does not mean you have to eat all of it. Desserts can be saved for later or **gasp** thrown away if you find that you’re not enjoying the treat as much as you thought you would.
Avoid Saving Up
It’s tempting to try to save calories by skipping meals early in the day, but saving your appetite for the big feast can backfire. First, your metabolism will be sluggish from a lack of food earlier in the day and you probably won’t feel your best. But an even bigger concern is that going to a dinner party when you are ravenous is a surefire way to make sure that you overeat and throw mindful eating out the window. . . who has time to slow down and enjoy when they are starving? Your primal drive to eat will take over as soon as the food is on your plate. Instead of eating as little as possible in an effort to “save calories”, eat light, well-balanced meals and pay attention to your hunger cues throughout the day.
Position Yourself Away From Food
Out of sight, out of mind. It’s significantly easier to avoid overindulging if the food is not right there screaming to be eaten. After dinner, take your socializing out of the kitchen or dining room, or politely ask to place the desserts farther away from where you are seated. Suggest more active festivities for your family. Could you start a Thanksgiving football game tradition (your family goes outside to play football, not just watching it on tv), or some other active outdoor game? What about going on an after dinner walk to look at Christmas lights in your neighborhood if the weather is warm enough?
Allow All Foods
Allow yourself to enjoy all foods, even the cookies and drinks that are less physically nourishing. Foods that nourish your soul are important too! No one likes to be told they can’t have something, so when you tell yourself you can’t or you shouldn’t, you’re going to want said food all the more! Shift your focus to what you CAN have. . . might sound like this. “I can have a piece of cake and feel good.” That makes stopping at one piece of cake a lot easier than if you have told yourself that you can’t have any cake at all.
Reflect After The Meal
After the meal, take a moment to reflect on the eating experience. How did the food taste? How did it feel to eat mindfully? This reflection can enhance your appreciation for the meal and help you carry mindful eating into your daily life beyond the holiday season. Even if you believe your mindful eating attempt was a bust, take time to reflect so you can apply the lessons provided. It’s tempting to skip over this step, but it’s an important part of developing your mindful eating skill set.
Mindful eating during the holiday season doesn’t mean sacrificing your favorite festive foods; it means enhancing the enjoyment of your holiday favorites. By slowing down, engaging your senses, and listening to your body, you can create a more satisfying and meaningful eating experience. This year, let’s focus on savoring each moment, ensuring that our holiday celebrations are as fulfilling as they are delicious.
If you need support to become a mindful eater or to progress toward your health goals this holiday season, reach out to Pure Nutrition and Wellness for a free inquiry call.