Mindful Eating over the Holidays
Mindful Eating over the Holidays
December 9, 2021 by Allie Buxton, reviewed by Lesley Seto, MSc.A, RD
The holidays can be both a joyous and complicated time, with food often being a part of that. Between social events, work parties, and gift-giving, food and drinks are everywhere. Food brings us together and is a way to connect with friends and family, our cultures, and our traditions. But for many people, navigating this world of indulgent food can be difficult. Instead of festive treats bringing pleasure and connection, they bring feelings of shame or guilt.
If you have concerns about eating over the holidays, please remember that food does not define you as a person – good or bad. You can enjoy food without the need to make “healthy swaps” for certain ingredients or make up for indulging in holiday treats. I know that all this can be easier said than done, but there are practices that can help you navigate your relationship with food and eating. Practicing mindful eating is one tool that can help you find balance over the holiday season and beyond.
What is Mindful Eating?
Mindful eating is deliberately paying attention to what you are eating or drinking, without criticism or judgment. It means observing the thoughts and cues your body gives you, using these to guide your eating choices.
Bringing a non-judgemental awareness to eating can help you understand your eating behaviours, recognize your hunger and fullness cues, and discover your satisfaction factor.
Whether you’re new to mindful eating, or could use a refresher, here are some tips for eating with mindfulness.
Mindful Eating Tips for the Holidays
1. Give yourself permission to eat
Remember that mindful eating isn’t about making a list of rules to follow. It’s impossible to go into eating without judgment if you are worried about eating the right thing or the right amount. So, give yourself permission to eat when you’re hungry and eat the foods that appeal to you at that moment.
2. Enjoy your food
The best way to enjoy food during the holidays is not to restrict or deprive yourself. Filling up on things you don’t want to eat so that you avoid things you do want to eat, can lead to binging or overeating. Instead, choose foods that you enjoy and slow down, tuning into your senses while you eat them. Savour the flavours and aromas of your food, the crunchiness, or silky-smooth textures. Slowing down can make it easier to check in and decide if you’re still enjoying what you’re eating.
3. Observe your thoughts
Mindful eating goes beyond paying attention to your food – it also includes observing any thoughts around food or eating habits you may have. Mindfully reflect on feelings of guilt or judgment around food, trying to let go of any rules or expectations you have set for yourself.
4. Honour your hunger
We often let our minds dictate our eating habits rather than listening to our bodies. But tuning into our hunger and satiety cues can help us find balance in our eating behaviours. Try to recognize what it feels like to be hungry and the sensations that tell you when you’ve had enough. When it comes to fullness, eating slowly or minimizing distractions can support recognizing these cues.
5. Take care of yourself
Self-care is vital during the holiday season. While this time of year is meant to be joyful and celebratory, it can also be stressful and stir up our emotions. Practicing mindful eating can be really difficult if we are anxious or stressed. To help manage stress, try to engage in physical activities you enjoy and ensure you’re getting sufficient sleep, despite all the festivities.
Most of all, know that there is no right or wrong way to practice mindful eating. It may be something you try out on days when you feel ready and leave behind when it feels like too much. And remember to show yourself the kindness and compassion you show to others if you find yourself struggling over the holidays.
Want to learn more about mindful eating?
If you’re interested in learning more about mindful eating, sign up below to get the Mindful Eating workbook with reflective exercises and activities to support your mindful eating practice.
Need more support? Book a free discovery call with Lesley.