MINDFUL EATING FOR THE HOLIDAYS
I was intending to write a post this Thanksgiving week on how not to gain weight over the holidays. But you’ve seen all the suggestions many times before: snack wisely, don’t go overboard on appetizers, watch your portion sizes, limit desserts, limit liquids, skip seconds. In other words, deprive yourself and take the fun out of Thanksgiving (or Christmas) dinner.
You don’t need to hear all that again. Matter of fact, from what I’ve read depriving yourself can actually lead to increased cravings and overeating. If you don’t eat that holiday dish you really want when you want it, you’ll probably still have the craving and this might lead you to go overboard later on or feel guilt around certain foods when you do eat them.
Instead, how about giving yourself unconditional permission to eat whatever the heck you want? You can give up food guilt and eat what makes you feel good through what is called mindful eating. I wrote a post about mindfulness two years ago, Mindfulness Can Transform Your Fitness Training. That was about improving your workouts, but the concept is the same. Mindfulness is living in the moment. It’s a conscious effort to be completely present—to take your attention away from the past or future and simply focus on what’s happening with you right now without interpretation or judgment.
Make peace with food
If you’re worried that indulging in that special holiday dish will lead to overeating, which it might, remember that not allowing yourself to eat what you want could have the same result with much more stress and guilt attached. Instead practice mindful eating. Take pleasure and satisfaction in the eating experience. Engage your senses by noticing colors, smells, textures and flavors. As you chew, try identifying all the ingredients including seasonings. But also listen for the body signals that tell you you’re no longer hungry, that you’re comfortably full. Pause in the middle of eating that special dish and ask yourself again how it tastes and what is your current fullness level.
Mindful eating can include healthy eating
Mindful eating can also include considering the health value of some of the traditional holiday dishes. You may be able to substitute a healthier version of a dish that’s just as satisfying as that old favorite. For instance, green bean casserole with condensed mushroom soup & French fried onions is a classic Thanksgiving or Christmas side dish. I love it! However, nutritionally it’s over the top in sodium. I’ve now substituted it with green beans almandine, which I think is even tastier.
Give yourself some grace
If you do end up eating too much of this or that, don’t get stressed out and feel guilty afterwards. The idea is to enjoy that Thanksgiving or Christmas dinner. You will not suddenly have nutrient deficiency or gain weight from one meal or one day of eating. Getting into the habit of mindful eating isn’t going to happen in a day. Still, you can begin practicing mindfulness in general. The more you learn to experience, accept and appreciate each moment in your life for what it is, the deeper your calm and the more peaceful and joyful you will feel.
Happy Thanksgiving!