Leftover Halloween candy. Buffet-long Thanksgiving meals. One holiday party followed by another…and another. All of our best intentions and good health habits are put to the ultimate test this time of year. There are typically lots of distractions during the holiday season and we are often over-schedules, rushing around to get things done or to go to gatherings. And of course, there are an abundance of delicious treats at every turn. Add to all this, many people have trouble fitting in exercise during this busy time of year. It’s not easy to stay on track with our health through the holidays, and before you know it, you have overindulged and packed on some unwanted pounds. To help you enjoy the holiday season fully, here are a few tips to help you celebrate while maintaining your health. Practicing mindful holiday eating and drinking can help to lessen the stress of the season.
Mindfulness refers to the practice of being aware and in the moment. All too often, our thoughts wander somewhere other than where we are in the moment. Mindfulness encourages us to notice what’s preoccupying our mind, and then to gently bring ourselves back to the now. Mindfulness can help you fully enjoy a meal and the experience of eating – with moderation and restraint.
Mindful Eating
Most of us eat because food is in front of us – whether or not we are truly hungry. Using the five “S’s” of mindful eating can help you enjoy all your holiday favorites while maintaining your health:
- Sit Down
Don’t eat on the go. You’re less likely to appreciate your food when you are multi-tasking. Studies show that people eat 5% more when they stand and eat. - Slow Down and Savor
Take a few breaths before you being to eat. Take a moment to really see the food in front of you, and to smell the aromas. - Slowly Chew
Try to get 30 chews out of each bite – a rough estimate depending on what type of food you’re eating. Take the time to enjoy the flavors and textures in your mouth before you swallow. This can also help prevent overeating by giving your gut time to send messages to your brain to let it know that you’re full. - Stay in the Moment
When we are socially engaged, we cannot truly focus on what we are eating or drinking. Research shows that when other people are indulging around us, we tend to indulge more too. Put your utensils down between bites of food while eating and don’t pick them back up until you have enjoyed and swallowed what you already have in your mouth. - Smile
Holiday meals and celebrations are the perfect time to give thanks for everything in our lives and for the people and efforts that went into providing the meal.
Holiday Hosting
If you are hosting for the holidays, these are some helpful tips to invest in both celebration and health:
- Include healthy food choices on your menu, such as vegetables, fruits and lean meats
- Baking, broiling, and barbequing are healthy ways to prepare foods versus frying or adding fat and grease.
- Avoid sampling foods more than necessary while preparing – the calories can add up fast!
- Avoid grazing by putting food away after the meal is over.
- Give guests left over dishes to take home with them.
Being a Healthy Guest
If you are a guest at someone else’s home over the holidays, here are more helpful tips:
- Don’t skip meals beforehand in preparation for overindulging.
- Keep plate sizes and portion sizes small.
- Skip dressings, butter and gravy.
- Drink mostly water and limit alcohol beverages.
- Plan some form of exercise before or after eating.
Holiday meals are often a very social time, so it may not be possible to focus solely on eating and that is perfectly fine! Enjoying time with friends and family – and being present for those discussions – is every bit as valuable and important. Mindful habits are there to help take the focus off of food and allow for a more balanced approach.
-Paulina Le
Health Fitness Specialist
Sources:
- https://kripalu.org/resources/eight-mindful-eating-tips-holidays
- https://www.psychologytoday.com/us/blog/comfort-cravings/201511/8-ways-eat-mindfully-during-the-holidays
- https://www.health.harvard.edu/blog/10-tips-for-mindful-eating-just-in-time-for-the-holidays-201511248698