EAT, DRINK AND BE MERRY
Mindful Eating During
the Holidays
The holidays are just around the
corner. It’s time for that annual office
party or fun family gathering. Hungry
for some spiced cider, gingerbread cookies, or cornbread stuffing? Not so fast!
It’s time to take a moment to remind yourself that the holidays aren’t
an excuse to over-eat and forget all about the healthy eating habits induced by
summertime farmer’s markets and long bike rides. Mindful eating is building self-awareness
around your hunger and satiety clues.
Every day and especially during the holidays, you want to stay in touch
with how you feel and how the food tastes as you eat it.
Holiday
season often means “feasting” season to most people. Occasional treats won’t harm your overall
health but limiting your indulgences will reap mental and physical health
benefits. Here are some tips to help you
eat mindfully during the holidays.
·
At holiday gatherings choose foods that you
really like and ENJOY them rather than deprive yourself of them. Deprivation could backfire and cause you to
eat a larger portion later. And you
don’t have to try everything offered. Scan
the selections and pick your favorites but watch your portions! Don’t forget to downsize your dinner ware by
using a salad plate (7”-9” in diameter) instead of a large dinner plate (10” –
12” in diameter) this helps minimize the amount of food you scoop up!
·
Be a social butterfly! Socialize throughout the event but don’t
stand too close to the appetizer table.
Instead take a smaller portion, find a comfy spot to stop and chat then
if you are still hungry, go back and grab another small portion. We’ve all heard of the saying “Out of sight –
out of mind.” So too often party-goers find themselves grazing all night just
because they parked themselves at the counter with the chips and dip. They truly weren’t hungry but since the food
was in eye’s sight, they continued to snack, mindlessly. Also can’t you eat chips and dips any time of
the year? During the holidays aim for
the treats that you crave annually – Mom’s homemade apple pie perhaps? This way you won’t feel deprived.
·
Stay hydrated…with water. If alcohol is a factor choose drinks that are
lower in calories such as light beers, wine, champagne and single shots of
liquor with club or diet soda and fruit.
These drinks typically set you back 100-150 calories per drink. Enjoy a couple but drink a glass of water in
between each alcoholic beverage or sugar-sweetened non-alcoholic beverage– your
waistline will thank you.
·
Have a game plan before you even get to the
party. Remind yourself that you would
much rather enjoy inviting conversations over a tight belt buckle. If you are allowing yourself one cookie and
one slice of pumpkin pie, stick to the plan.
There will always be another opportunity at another gathering to enjoy
the brownies and the cheesecake.
·
If you are throwing a holiday get-together,
instead of keeping snacks on every table, place games, activities and photo
albums for your guests’ enjoyment.
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