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2nd Journal today, but had to share this great post that my health coach wrote & sent today, especially since I won't get to the next chapter of the EWYL-BE retreat book. Enjoy & Happy Thanksgiving! xoxox
Mindful Eating at Holiday Meals
Thanksgiving is a “big” meal shared with family and friends. It is preceded by days of sifting through old recipes, finding new ones, and making detailed grocery lists. Next comes shopping, layers of prep work and finally the coordinated cooking marathon to put it all together. While the finished product is filled with good food and equally good intentions, it can be easily derailed by a tendency to “overdo it.” Is there a way to change this discouraging eating habit?
There is and it’s called mindful eating. Mindful eating involves being present as you choose your food and as you consume it. As important, it is about paying attention on purpose to your eating habits without being judgmental. The goal is to eat when you are hungry and stop when you are satisfied. Here are five steps you can use this holiday season to bring a new awareness to eating:
1. Grace and Gratitude.
The holidays are a time to express gratitude for the people and abundance in our lives. Gather yourself with a few deep breaths before eating. Use the moment to give thanks to all the people involved in bringing a wonderful meal to the table. Recognizing all the effort and work that goes into creating a meal is a helpful way to eat mindfully and experience gratitude for all that has been given to us.
2. Slow Down and Enjoy the Food.
The Thanksgiving meal, like each meal, can be an opportunity to savor your food as you eat it slowly. So many of us have worked hard to prepare a special meal for the big holiday, and then find ourselves sitting down and eating in record time. When you sit down, take a moment to see the food on your plate. Inhale the aroma and slowly taste the variety of wonderful food on your plate. Give the food a moment to rest on your tongue before you begin to chew. The key is to savor the depth and richness of the food experience.
3. Best Bites First.
Choose the best bites first. When you eat mindfully, it is about enjoying the pleasure of eating. Your goal is to eat until you are satisfied not to clean your plate. You are eating the best bites first so the food you leave is the food you don’t want or need. Pick your best bites carefully.
4. Stay in Touch with Your Satiety
Check in with yourself. How hungry are you? If you are too hungry before leaving for the event, eat something first to reduce the chances of overeating later. What foods do you really want to experience at the event? Putting small portions on your plate avoids overeating. If dessert has the most appeal, then intentionally eat a smaller amount of main course to leave room for dessert.
5. The Big Finish.
You are done eating and there is still food on your plate. Move the plate out of your eating range. If it remains in front of you, you may find yourself unconsciously picking at the remainder food and eating more than you really intended.
For most people, this is a new way for holiday eating. Go easy. Choose progress over perfection. Take pride in the fact you are considering ways to really enjoy your favorite foods and experience what it’s like to only eat until you are satisfied.
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