6 Tips to Master The Art of Mindful Eating Over the Holidays
The holiday season is a wonderful time of the year - the time of year for festive gatherings and indulging in delectable treats. However, it's not just the festivities that can lead to overeating, but also the stress, busyness and emotions that come with this time of year.
Fortunately, it doesn't have to be this way.
Mindful eating can be the key to preventing overindulgence and controlling portions to help prevent throwing your health goals completely off.
So, let us dive into the art of mindful eating during the holiday season.
1.Slow down: Mindful eating requires you to slow down and focus on every bite you take.
Take a moment to smell your food, admire its presentation, and savor the flavor as you chew.
Eating slowly and enjoying the senses of the food can help you to be aware of your body and when you are full.
A tip is to count at least 20 times per bite. This helps bring mindfulness to the forefront, training your body to eat more slowly and you to consciously eat and enjoy your food.
Eating slower also helps trigger your body's natural responses to begin digesting the food and feel fuller.
2. Practice portion control: During the holidays, it can be easy to pile your plate with more food than you need.
Use smaller plates and utensils to help manage your portions.
Follow the rule of filling half of your plate with vegetables or healthy side dishes, one-quarter with protein, and the other quarter with carbohydrates.
Portion control can help you to feel satisfied but not bloated and lethargic.
3. Listen to your body: Listen to the signals your body sends you. If you feel full, stop eating.
Do not disregard these signals; your body knows best.
It is important that you only eat when you are hungry instead of eating just because the food looks yummy.
If anything, give yourself one small taste and savor it if you are craving it but are not truly hungry.
4. Avoid distractions: During the holiday season, it is customary to watch TV while eating or get caught up in conversation, but this can lead to mindless eating.
Turn off all distractions and focus on the food in front of you.
Taking away distractions help to limit overeating because you won't be eating excessively.
5. Plan ahead: Another great tip for mindful eating during the holidays is planning ahead.
Check out the menu beforehand and plan what you are going to eat.
You can also bring a healthy side dish or a dessert to ensure there is a healthy option available.
6. Don't Skip Meals: It's easy to get caught up in busyness and not eat well, or forget to eat at all and binge-eat or make poor food choices later.
Eat a hearty breakfast - The busier you are, the more important it is to eat a nutrient and energy-rich breakfast.
Make Healthy Snacks in Advance - Healthy smoothies and energy bites or homemade granola bars are my fave go-tos for this. *Often, when I don't have time to fully sit down and eat, healthy snacks I can eat on-the-go are the answer.
Mindful eating is not easy, especially during the holiday season. It does not happen by accident; however, it is a mindful habit worth cultivating.
Adopting mindful eating practices during the holiday season can help you control portions, prevent overindulgence, and make you healthier during the season.
Remember, the holidays shouldn't be all about food and indulgence; they should be about family, love, and creating lasting memories. So take a moment to enjoy the holiday season, indulge in moderation, and be mindful of your body.
Happy holidays!
Until next time,
Crystal