Mindful Holiday Eating

The holiday season is upon us! A common tradition to celebrate includes feasting on rich foods and decadent sweets. What a perfect opportunity to really enjoy this abundance!

Here is a quick reference for using mindfulness to make your holiday dinner a unique experience and not just a delicious meal.  

Mindful Eating Exercise

1. Gratitude. Look at everything in front of you. Acknowledge your abundance. (Where did it come from? How long did it take to prepare? Who prepared this meal? How much money was spent to share such a bountiful meal?) Take a moment to be truly and genuinely grateful for all of it.

2. Less is more. Do not fill your plate. If you take heaping portions you may be eating to get full, when you really only need to eat until you no longer feel hungry. Try the different foods and get more of those things you really like if you are still hungry.

3. Slow down. Spend more time chewing, smelling, tasting, and talking with those around you. Get the most out of this special feast by making it last.

4. Breathe. It may sound silly to add this step, but it is pretty common to get so caught up in the  excitement of the holiday that you forget to really take those deep, satisfying breaths.  Take a few moments during the meal to take a nice slow deep belly breath with a slow peaceful exhalation.  Your digestion will be better and your body will be more relaxed.

5.  Savor. How does it smell? Is that a hint of cinnamon? When is the last time you enjoyed this food? Enjoy the taste, smell, and texture for as long as possible.  

Happy Holidays!

Mindful Eating During the Holidays

With Thanksgiving later this week, we are all likely to encounter dinner tables filled with bountiful, appealing food options and parties with snack tables of tasty treats. Whether or not you participate in a Thanksgiving meal, food is often tied to various cultural traditions and serves to bring people together. For many of us, the act of cooking for others is a display of our love. While sharing a meal with others and treating ourselves can increase our happiness, we must be aware of the point at which we are no longer intentional about our eating habits. 

This Thanksgiving, challenge yourself to approach eating in a mindful way. One of the most basic ways to do this is to tune into the experience and sensations of eating. Before you even take a bite, observe your plate of food. Really notice the details you see, and pick up on any smells you encounter. By appreciating your food and noticing the details of it instead of digging in rapidly, you can slow down the process of eating. Also, briefly imagine the work that went into preparing the meal. As you take your first bite, focus on the taste, chewiness, and texture. Try setting down your fork between bites. 

Another suggestion for mindful eating is to eat foods you like. As you fill your plate, don’t take servings of everything offered if you won’t enjoy all the food. Just because it is available doesn’t mean it will nourish you or feel satisfying to eat. Start with small servings of a few items, knowing you can always go back for more if your stomach tells you you’re still hungry. 

Finally, be aware of vulnerabilities you may have going into the gathering or party. If you’re exhausted or overwhelmed, recognize that you may be prone to stress-eating. Try to stick with your regular routines, like engaging in physical activity and eating a healthy breakfast the day of so your body doesn’t get thrown off prior to the Thanksgiving meal. 

Tune-in with yourself so you can feel good about your eating choices and enjoy your time with loved ones. 

References

Albers, S. (2015). 8 Ways to Eat Mindfully During the Holidays. Retrieved from https://www.psychologytoday.com/us/blog/comfort-cravings/201511/8-ways-eat-mindfully-during-the-holidays

Collins, C. (2018). 7 Habits for Eating Mindfully During the Holidays. Retrieved from https://camillestyles.com/wellness/mindful-eating-habits-during-holidays/
Willard, C. (2019). 6 Ways to Practice Mindful Eating. Retrieved from https://www.mindful.org/6-ways-practice-mindful-eating/