Holiday Wellness and Mindful Eating
The holiday season is upon us again! If you’re like most people, a part of you is looking forward to the joy and fun of the season…..while another part is dreading the “inevitable” holiday weight gain. It is true that the most weight we collectively gain is during the last weeks of the calendar year…..from Thanksgiving Day into the New Year celebration.
It is a very real and often daunting challenge to avoid holiday weight gain….but it is possible. Through practicing “holiday wellness” and having a mindful relationship with food, we can enjoy the season much more, even while we are eating less.
Here are some tips, adapted from Dr. Michelle May’s book “Am I Hungry?” and her accompanying website to get you started. Just choose a few of the following strategies and maintain them consistently this season.
1. It is easier to get distracted from signals of physical hunger and satiety at social gatherings, especially if food is the main event. Make an effort to pay close attention to your body’s signals.
2. Be a “food snob”. Skip the store-bought goodies, the dried-out fudge and the so-so stuffing. If the food you select doesn’t taste as good as you expected, stop eating it and choose something else. Think of how much less you’d eat if you only ate things that tasted fabulous!
3. Think of your appetite as an expense account. How much do you want to spend on appetizers or the entrée? Do you want to save some room for dessert? Go through this process mentally to avoid eating too much food and feeling uncomfortable for the rest of the evening.
4. Pace your eating prior to the event so you will be hungry but not famished at mealtime. But ignore the old diet advice of “eat before you go to a party so you won’t be tempted.” That is absurd! You want to be hungry enough to enjoy your favorites.
5. Socialize away from the sight of the food. People who tend to overeat are “food suggestible” so just hanging around food causes them to eat more than they need.
6. Survey all of the food at a buffet before making your choices. Choose the foods that you really want most at that time and remind yourself that you can have the other foods at a later time.
7. If the food is so special, give it your full attention rather than eating on autopilot. Eat mindfully by reducing distractions and sitting down to eat – even if it’s just a cookie. Appreciate the appearance and aroma of your food and savor one small bite at a time by putting your fork down. You’ll eat less food but enjoy it more.
8. If the food doesn’t taste as good as you expected, stop eating it and choose something else.
9. Since the duration of the meal tends to be extended at social events, you may need to have your plate taken away (or put your napkin on it) once you are satisfied to avoid nibbling unconsciously.
10. Be aware of the effects of alcohol on your food intake. And don’t forget that many beverages contain calories too.
11. Be cautious of “obligatory eating” – avoid eating just because it is on the table, on your plate, because you paid for it, or because someone made it. Deal with Food Pushers with a polite but firm, “No thank you.” If you’re concerned about hurting their feelings, ask for the recipe or a small portion to take home with you for another meal.
12. It’s common to have candy and snacks lying all over the place this time of year. Avoid indulging in food just because it’s there. Grazing unconsciously will lead to many extra calories that you probably won’t even remember enjoying.
13. Before having a cookie, a piece of fudge or other holiday treat that was laid in the break room, check your hunger scale. If you are hungry and you wish to choose a particular food to satisfy you, remember to sit down and eat it mindfully.
14. At restaurants, the portion sizes are usually huge – almost always “two for the price of one.” Request appetizer portions, co-order and co-eat with your dining partner, or have the server package up your meal to go as soon as you feel satisfied. Remember, “super-size” is no bargain if you didn’t need that much food in the first place!
15. Look for opportunities for physical activity – take a walk after dinner to enjoy the lights, take a few laps around the mall before it opens to do some window shopping or take guests to local attractions.
Remember – choose just a few of these strategies to support you; trying to do them all is overwhelming and sabotaging! Be kind and consistent as you commit to some holiday wellness strategies. It is always helpful to have a “support buddy” who will agree to practice some strategies with you. There is power in supportive friendship, especially during the busy holiday season. So, ask for support and share your commitment with your family and friends. You will be teaching others something powerful about experiencing the holiday with mindfulness and harmony through your relationship with food.
Most importantly, delight all of your senses. Ask yourself if you’re eating out of a stress reaction to the holiday season (many of us do!). If that is the case, be mindful of holiday stress and alternatives to food for reducing holiday chaos (like a massage, for example). Above all else, enjoy the time spent with loved ones, the atmosphere, the entertainment, and your shared traditions as much, if not more, than the food.
May you have a joyful and harmonious holiday season!
Resource: “Am I Hungry?” by Dr. Michelle May, M.D. with accompanying website: www.amihungry.com
