A MINDFUL APPROACH TO HOLIDAY EATING

It’s no secret that holidays are an overwhelming time of year in terms of eating. Irresistible choices at holiday parties and chronic holiday diet articles stir us to obsess about eating or nonstop splurge because the holidays come once a year. However, mindful eating is a technique that incorporates awareness and knowledge about the foods you consume. This approach is not a diet technique that restricts or omits certain foods; it is a lifestyle that allows the mind to “follow the gut.”

Between work, family, and social parties, holiday eaters experience an array of free eating opportunities. When approached with a buffet or holiday eating, a common mindset is the “free for all” eating method. This leads to packing plates and eating in a hurry to get seconds or helpings before the item runs out. Another common “free for all” characteristic is to over-indulge in alcohol because it is free.

It is similar to the “feast and famine” eating method where people starve all day to “save room” for holiday eating. Yes, overeating wrecks waistlines, but this method is a detriment to mindsets. It leads to negative behaviors in terms of food selection, portion sizes, and thoughts such as, “I’ll start exercising and diet in the New Year.” The following tips help overcome “free for all” behaviors.

Select Foods with Awareness

The power of mindful eating lies in the hands of awareness. Awareness and knowing what works for you is the secret to healthy holiday eating. When faced with endless food opportunities, it is ideal to have a mental game plan. First, check-in with your gut on what your body is truly craving. A helpful question to ask before a holiday party is, “What am I craving today that will satisfy my body?”  

This question plays an essential role in understanding what your body seeks for nutrients and what your brain seeks for pleasure. For example, if you eat hummus every day and know hummus will be at the party, will trying the hummus give you the caloric pleasure you seek? Or do you find hummus boring since you eat it every day? If you find it boring, what other foods or flavors will you find more satisfying? Asking these questions increases awareness and better choices through “following the gut.”  

These questions are essential because every holiday party’s food selection differs as well as daily exercise routines. For example, suppose a person completes 90 minutes of exercise at a holiday party. In that case, the body will desire or crave a different food selection. The body may crave a heavier protein or carbohydrate source. Honoring this satisfies the body and decreases binges on sugary foods.

Overcome Cyclical Behaviors

For many, holiday eating is “clockwork” and experiences the same routine season after season. Common pitfalls include:

• “Overstuffed” eating
• Choosing or eating foods you did not desire
• Letting yourself go
• Surrendering to hopeless choices -Thinking traditional sayings such as, “I’ll start exercising and eating right in the New Year.”

The most common trend experienced is when people start eating Halloween candy and continue to overindulge through New Year. Once New Year’s Day approaches, weight loss pursuits begin with exercise and caloric restriction. The winter, in general, is a sluggish time of year and combined with holiday eating, it leaves bodies tired and lifeless.

The first step to overcoming cyclical behaviors is to be honest, and recognize behaviors without judgment. The next step is to think about the following questions:

• How does my body feel after heavy eating?
• How do these choices affect my digestion and energy levels?
• How long does it take me to feel “normal” again?
• Am I tired of feeling this way?

Recognizing patterns and behaviors increases awareness and empowers personal knowledge.

Resources: Health Meal Recipes