5 tips for mindful eating during the holidays
Enjoy Christmas treats AND maintain your fitness goals with these tips.
First 5 things you think about when you hear "Christmas".... GO!
.
.
.
.
.
.
I bet one of them is cookies... or holiday parties... or holiday meals....
Somehow food is involved!
If you have specific fitness or nutrition goals, holidays are ROUGH. Foods that aren't necessarily serving to your body are everywhere and the temptations are strong.
It can be super tempting to just throw in the "healthy eating" towel and say "I'll start again after the New Year".
All that does is leave us feeling worse (both physically & mentally), further behind on our health goals & more than likely sick (unhealthy foods + busy time of year = weakened immune system).
I'm here to tell you that you can enjoy holiday treats AND stay on track with your fitness. It's work, but it's possible!
Use these 5 tips to mindfully consume food during the holidays:
- Slow down & savor: In the hustle and bustle of holiday gatherings (and life), it's common to rush through meals. Slow down, chew your food thoroughly, and savor each bite. Really taste it. Eat with all your senses. Look at it. Smell it. Taste it. This not only aids digestion but also gives your brain time to register that you're full, preventing overeating.
- Practice Portion Control: Who remembers "My Plate" where they showed the recommended portion sizes for a plate? Have the recommended amount of your macros & sample everything else. This way, you can enjoy a variety without feeling uncomfortably stuffed.
- Stay Hydrated: If we're too busy eating mindlessly, we don't have a lot of time to drink water! Amidst the festive beverages, don't forget the power of water. Staying hydrated not only supports overall well-being but can also help control your appetite. Before reaching for that second helping, take a sip of water and check in with your body's hunger cues.
- Listen to your body: One of the keys to mindful eating is tuning in to your body's signals. Eat when you're hungry, and stop when you're satisfied. Pay attention to how different foods make you feel, and let your body guide your choices.
- Get your macronutrients in: I touch on this in number 2, but prioritizing your healthy fats, carbs & protein (especially protein - read the importance of protein here) before you get into the snacks/treats will make a huge difference in how much mindless eating you do!
And just a reminder: Christmas is just 1 day. Your gatherings are typically 1 meal. It's OK to indulge. Don't let 1 day or 1 meal turn into 1 month of poor eating choices. You've got this. If you need help, please reach out!
