It’s the most wonderful time of the year – joyful get-togethers, holiday traditions, and lots of yummy food! And if you’re on a health journey, you can still enjoy all of the seasonal flavors and maintain your health by focusing less on what you’re eating and instead focus on how you’re eating. As a Registered Dietitian, I know how beneficial mindful eating can be to support overall health and well-being, so let’s dive into how you can use mindful eating techniques to support your health and well-being this holiday season.
What is mindful eating?
Mindful eating is a way of eating that uses your senses, thoughts, and emotions to practice being present and fully engaging all senses while you’re eating. To eat mindfully is to slow down and pay attention to the sights, smells, textures, and taste of food and savor each bite.
Most people eat while on-the-go, rushing out the door, scarfing down food in between meetings, or while distracted scrolling their phone or watching TV. These distractions prevent your mind from actually focusing on the food you’re eating, which can lead to overconsumption, cravings, and digestive issues.
You may be surprised to know that digestion actually begins in the mind (and not the stomach). When we are fully present and focused on our food, our brain sends a signal to our body to release digestive enzymes in your saliva (in your mouth) and digestive tract to prepare for digestion.
Below are 6 mindful eating tips to help you stay healthy and feel good during the holidays (and any time of year).
1. Sit down to enjoy your food
With demanding schedules, we’re often rushing to squeeze in meals whenever we have a free moment. But when we’re eating while rushing around, our body is in “fight or flight” mode as opposed to “rest and digest”, which is the optimal calm state to eat. As much as possible, try to carve out a few minutes to sit down to enjoy your meal, it doesn’t have to be long, but just sitting alone can help prep your body for ideal digestion.
2. Limit distractions
It’s not uncommon to eat a meal without even paying attention to the food in front of you. Distracted by a TV, scrolling your phone, or multitasking tends to be the norm in our culture. But eating while distracted can lead to poor digestion, GI discomfort, and overeating. Try to dedicate time to enjoy your meals with no TV, phone, or other distractions. When you attend your holiday meals and get-togethers, put your phone in another room or keep it on silent and savor all of the seasonal and festive flavors.
3. Slow down and enjoy each bite
Scarfing down your meal can lead to bloating and discomfort. When you eat too fast your brain doesn’t have time to realize that you’re full, which can lead to overeating. With all of the yummy seasonal holiday flavors to enjoy, take this time to really slow down and enjoy every bite, whether that’s a warm gingerbread latte, or a cozy bowl of pumpkin soup. One trick to help you slow down is to eat with your non-dominant hand, which can help you avoid mindless eating. You can also use smaller utensils, which can help you take smaller bites and eat more slowly.
4. Breathe
To get your body in the state of “rest and digest”, which is a calm and relaxed state, try taking a few deep belly breaths before enjoying your meal. To help your body stay in a calm and relaxed state, try putting your fork down in between each bite and take a few deep breaths. This helps your digestive tract relax to optimize digestion and prevent GI discomfort such as bloating and gas.
5. Smell and taste each bite
Put the food on your plate or the christmas cookie in your hand and appreciate the presentation, the smell, the taste, and the mouthful. Food is meant to be savored and enjoyed. We can enhance this experience by slowing down and enjoying each bite of food.
6. Listen to your hunger and fullness cues
If you’re enjoying your meal slowly and realize you’re getting full, try taking a break, having some water and stopping when you feel satisfied. This can be challenging when you’re sitting at a holiday gathering surrounded by food, but listening to your body can help avoid discomfort and prevent overeating. You can always have more later.
The act of mindful eating can support healthy digestion, help you avoid overeating, and help improve your relationship with food.