Welp, it's that time of year again! The holiday season is here, with its cheery jingles and festive lights. But let's be real: it can also be a bit stressful, especially when it comes to food. Now, don't you panic! Emotional eating is something we all do, but we can be mindful and keep a healthy relationship with food this season.
This holiday season, let’s prioritize mindful eating with these 10 tips. Unlike common suggestions such as increasing water intake or maintaining a food diary to track calorie consumption, these recommendations offer a fresh perspective.
Don’t Restrict : YES! You deserve to relish the mouthwatering apple pie with ice cream this Thanksgiving. It’s important to recognize that strict dietary restrictions is often rooted from diet culture which leads to binge eating episodes, followed by guilt and self-defeating mindset of “I’ll start again on Monday”
Portion Control: Our eyes can play tricks on us when it comes to how much we eat. By using a smaller plate, we can control the amount of food we consume, avoiding overeating. It’s also advisable to resist eating straight from the chips bag and to serve from a bowl which could prevent mindless snacking.
Don’t skip meals throughout your day! : Listen I was once there before, thinking if I skip lunch then I’ll be able to indulge or should I say “deserve” the holiday dinner. The body's metabolism slows down, leading to feelings of fatigue and hunger throughout the day. Whenever the festive vibes hit, it's easy to get caught up in the feasting frenzy and overindulge!
Finding ways to destress without food: The holidays can be an emotionally taking time for many and resorting to emotional eating is a normal human response. It's vital to remain mindful of the triggers that lead to such behavior. To cope, one can try engaging in alternative activities like coloring, dancing, reaching out to a trusting friend, sending an email to a therapist, or journaling. These activities can help replace emotional eating and promote healthier coping mechanisms.
Put a twist to traditional recipes: If you're craving some healthy holiday recipes, using extra virgin olive oil instead of butter is a tasty trick! Plus, there are loads of other swaps that can make your festive feast a health-conscious hit.
Select food with awareness: With all the different food options at holiday events, it’s advisable to select only the ones that you genuinely want to savor and indulge. It's perfectly acceptable to abstain from partaking in dishes that don't appeal to you.
You’re allowed to say “NO”: Don’t want a second plate that's totally okay! Don’t want to try Uncle Joe Shepard Pie, you have permission to say no! Anything that you are not okay eating with, you are allowed to say no.
Overcome to cyclical behaviors: Enough with the "I'll start over on Monday" or "I'm so mad at myself for eating two, I may as well eat ten" talk. Let's hit pause on that negative chatter and start fresh right now! The perfect moment to take control is always the present.
Savor the foods you enjoy: Take a minute to appreciate the deliciousness set before you. Close your eyes, inhale the heavenly scents, and admire the colors of your meal. Take your time to savor each and every chewy, crunchy, and tasty bite. Not only does it make eating more fun, but it also helps your brain detect fullness within 20 minutes!
Go for walk: Research indicates that taking a stroll following a meal can aid in digestion and reduce bloating, as well as signal satiety to the brain. Furthermore, after indulging in a delicious holiday feast, a leisurely walk can stimulate the release of endorphins, promoting feelings of happiness and well-being.
The holidays are a time for celebration and indulgence, but that doesn't mean we have to abandon our commitment to mindful eating and restrict from our holiday favorites. By following these 10 tips, you can enjoy all the delicious food and drinks of the season while still being kind to your body and mind. Remember to listen to your body's signals of hunger and fullness, savor each bite, and choose foods that nourish you both physically and emotionally. With a little bit of mindfulness, you can make this holiday season a truly joyful and fulfilling experience. Cheers to happy and healthy holidays!
Xoxo,
Coach Ilia Maria
