Mindful Eating During the Holidays: Safe & Healthy Ways

What is Mindful Eating?

Mindful eating is all about eating with intention! It’s an overall experience that one should enjoy food, especially with loved ones during the holidays. Mindful eating is not about losing weight or decreasing caloric intake, but instead it’s about focusing your attention on the benefits of eating intuitively. Despite the main goal of mindful eating—to develop a skill of eating with intention—those who adopt this practice tend to lose weight as a secondary outcome. Additionally, it has been shown to improve other components of health, such as blood glucose levels and strengthening your mind, as it allows you to enhance attitudes of patience, acceptance, trust, and letting go. When you are able to let go of limiting beliefs associated with eating, you are able to grow physically and mentally.

Mindful Eating During the Holidays

Striving to eat healthy during the holidays can be challenging, especially when your grandmother is offering her special pumpkin pie—you just can’t resist it! The consumption of certain foods may lead to feelings of guilt or regret, but it’s important to remember that everything in moderation is a healthy way of living. When you accept the offering of the pumpkin pie, simply enjoy it and savor every bite. This will not negatively affect your health goals or make you gain weight. In fact, restricting yourself may lead to enhanced cravings later on. It’s important to listen to your body because your body will send you cues telling you that it’s time to eat or that you are full. For that reason, it’s important to acknowledge these cues and embrace the good food that you are blessed with during the holidays. So yes, you can (and should) have that slice of grandma’s famous pumpkin pie. Plus, knowing you were able to enjoy that piece of pie makes you that much happier and stronger in the long run.

Tips on How to Eat Mindfully During the Holiday Season

There is an abundance of ways to eat mindfully during your everyday life, especially during the holiday season. Check out the following tips that you can try out this holiday season to embrace the foods around you.

• Avoid Skipping Meals. One of the ways to adopt mindful eating is to avoid skipping meals to “make room” for larger holiday meals. It’s important to stay on a normal eating schedule in order to reduce further indulging at the holiday party. You can try swapping a meal for a Complete Nutrition Shake—that will keep you feeling full and satisfied until your event.
• Eat Protein at Breakfast. I’m sure you’ve heard that breakfast is the most important meal of the day. This is true, but in addition to consuming breakfast, you should also be incorporating protein into your breakfast dish. Protein is important for every meal, but especially at breakfast time. For instance, you can add a Protein Shake on the side of your favorite dish or mix Protein Powder into your morning oatmeal bowl!
• Stay Hydrated. It’s important to drink plenty of water throughout the day in order to aid your digestion of the delicious foods you will be consuming. After you enjoy that hearty holiday meal, you may feel hungry. However, it might simply be that you haven’t had enough water. Water can help you control and limit excess food intake during the holiday meal.
• Balance Your Plate. Holiday meals are generally associated with warm comfort foods, such as lasagna, macaroni and cheese, mashed potatoes, and casseroles. However, there are also side dishes that are plant forward, such as green beans, salads, and asparagus. Throw some veggies on your plate to boost your fiber intake, which will keep you full and satisfied after your meal!
• Don’t Rush the Meal. When you’re eating your favorite foods, you want to savor and enjoy every bite. That’s why it’s important to eat slowly and enjoy your meal with loved ones. Being consciously aware of the foods you're consuming is a powerful tool that enhances the experience of eating food. Plus, eating slow aids in digestion and keeps you full longer.

How to Practice Mindful Eating

Mindful eating is a process, so it’s normal if you do not perfect it the first few times because as you know, practice makes perfect! Continuously being aware of the foods you consume will aid in your progression in successfully adopting mindful eating methods. Food is fuel and you need this food to nourish your body. Remember it’s okay to consume the famous holiday dishes your loved ones have prepared for this special evening. Just remember to keep your plate well-balanced with carbs, protein, and veggies to get the nutrients you need to make you feel energized! Protein and veggies help to support wellness and weight management. If you’re afraid there might not be enough protein or veggies in the meals at your upcoming holiday events, it’s always good to keep it safe and have a protein shake. You can enjoy OWYN’s Complete Nutrition Shakes, which are packed with 20g of plant protein, 23 vitamins & minerals, and vegan omega-3s. Just be sure to enjoy yummy meals with your friends and family while practicing mindful eating!