13 Dec Maintain, Don’t Gain: Six Tips for Mindful Holiday Eating
Counting calories, tracking macros, and restrictive dieting can lead to an unhealthy, negative relationship with food. Food is there to fuel our bodies and satisfy our taste buds. We should love and enjoy it, not dread it. However, in today’s busy world, we often eat mindlessly, ignoring whatever signals our body is sending us. Here are six tips to help you eat more mindfully.
1. Stop and breathe and check-in with how you’re feeling before you eat
This is an important first step towards mindfulness and eating in the present moment. How are you feeling right now? Are you hungry, or are you just thirsty, bored, or stressed? Sometimes, we confuse different emotions or thirst for hunger and grab food without taking time to reflect. Maybe instead of food, you need some water, exercise, meditation, or just some time to destress. Taking a few minutes to breathe deeply prior to eating can help you reflect on what your body needs at this moment.
2. Evaluate what you’re eating
Before you take your first bite, take some time to look at the food on your plate, and evaluate its properties. What colors are on your plate, and what textures do you notice? Are they healthy, whole foods, or processed foods? Where did this food come from? Instead of focusing on the quantitative properties (i.e., number of calories, carbohydrates, points, etc.), focus on the experience of the food. This will help you enjoy it more and be more aware of what you are eating.
3. Eat slowly!
Eating slowly is not only crucial for mindful eating, but also for aiding digestion. Often, we eat so fast that our brain doesn’t have time to register that we’re full before we’ve already finished two plates. Put your fork or spoon down between each bite and take your time. This will not only help you better assess when you’re full, but it will also help you enjoy your food more.
4. Halfway through your meal, stop and assess your hunger levels
Do you notice that you don’t stop to consider how full you are until you have finished your whole plate? It’s possible the amount of food on your plate might not be the amount of food you need. Halfway through your meal, stop, and assess whether you are still hungry or whether you are still enjoying the food you’re eating. Contrary to what you might have been told as a child — you don’t need to finish your plate!
5. Chew your food thoroughly
Digestion begins in the mouth. When we chew our food, important digestive enzymes are released with our saliva. Taking the time to chew your food helps keep you mindful of the different tastes and textures you’re eating and improves your digestion. When we take time to chew our food, we are giving our body time to feel the full experience and calming our nervous system, which aids in digestion.
6. Enjoy your food
This is so important—eating should not be a chore, nor should it be something you must do in order to live. Eat the foods that both your taste buds and your body enjoy. The more you restrict yourself from what you really want to eat, the more frustrated you will get, and you will probably end up eating it anyway. Instead, choose your indulgences wisely, plan your portion, and truly savor and enjoy them.
January Reset is Now Open for Registration!
Want to start 2020 off feeling refreshed and energized? Join the January Effortless 3 Day Reset! After one or five too many Christmas cookies or a few too many glasses of champagne on New Year’s Eve, hit the Reset and start off 2020 feeling great!
It’s amazing what past participants have achieved. Check out the latest update from one of our regular participants to see what you can achieve through this short, guided program:
“I have done the Reset Program for the past three months and I’ve lost 16 pounds in total. My swelling and inflammation are down, my chronic symptoms have subsided and I’m eating and feeling much better. I can’t wait to join the next reset to keep moving forward. I highly recommend working 1:1 with Elizabeth and doing the Effortless 3-Day Reset!”
– Dina T, New Providence, NJ
It’s time to start listening to your body and learning how you can improve your health and well-being! Join us now for the Effortless 3-Day Reset Program starting January 6th!