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This time of year always puts my wellness journey to the test. It starts with trying to avoid those tempting Halloween candy bowls and leads to prepping the big Thanksgiving feast. With so many delicious meals on your mind, it’s important to enjoy every bite but still be aware of portion sizes and cravings. Yes, it’s okay to indulge—it’s all about staying mindful as you eat, tuning into your body’s cues, and knowing when to say “enough.”Mindful eating is like having an internal guide. Just as a stage cue tells an actor it’s their time to shine, our body gives us signals to let us know when it’s time to eat and when it’s time to stop. Studies even show that eating slowly and recognizing cues of fullness can help us manage our food intake better, leading to healthier choices and a more balanced approach to food. Mindful eating means really tasting and enjoying the flavors, textures, and smells of our food without judgment. It’s about focusing less on calories or carbs and more on the full eating experience, from the first bite to the last. This approach to eating can help us feel more satisfied, making it easier to listen to our body cues and recognize hunger and fullness naturally.Jon Kabat-Zinn, a leader in mindfulness, defines this concept as intentionally focusing on the present moment with an open and accepting awareness. This applies to food, too; when we eat mindfully, we allow ourselves to experience eating fully, enhancing our relationship with food and, ultimately, with our bodies.
I know how easy it is to lose track of our cues and fall into the habit of eating without thought. Often times it is me going for another slice of pie or grabbing a second helping of stuffing. But mindful eating encourages us to pay attention to these choices. It’s not about denying cravings but learning to enjoy treats without overdoing it. For example, when reaching for sweets or indulging in rich holiday dishes, mindful eating can help us savor each bite without guilt.Mindful eating is also about taking cues from our body to help us enjoy food without overeating. This approach doesn’t ask us to abandon cravings or restrict our favorite holiday foods; instead, it helps us appreciate them in a way that aligns with our health goals. Here are some easy ways to practice mindful eating this holiday season:
Here are some easy ways to practice mindful eating this holiday season:
- Eat Without Distractions: Turn off the TV, put your phone down, and focus on the food in front of you. This helps you notice every taste and flavor, keeping you connected to the experience.
- Chew Slowly and Thoroughly: Take your time with each bite, savoring the flavors and textures. Chewing slowly also helps your body digest and can keep you from overeating.
- Pause Between Bites: Put your utensils down between bites. This lets you focus on each mouthful and recognize when you start to feel full.
- Engage Your Senses: Notice the colors, smells, and textures of your food. Engage all your senses to enjoy the meal and feel more satisfied
- Check in With Your Hunger Level: Rate your hunger on a scale from 1 to 10 before you start eating. This simple act helps you stay aware of your body cues and stop when you’re comfortably full.
- Practice Gratitude: Before eating, take a moment to appreciate your food and everything it took to bring it to your plate. Gratitude can deepen your enjoyment and satisfaction.
- Choose Smaller Portions First: Start with a small portion, and check in with your hunger after finishing. This way, you can go for seconds only if you’re truly still hungry.
- Set a Relaxed Eating Pace: Slow down and enjoy each bite. A steady pace can help you tune into your fullness cues and prevent overeating.
Mindful eating isn’t a diet, and it doesn’t ask us to skip our favorite holiday foods. Instead, it’s a way to appreciate the food we eat and feel good about our choices. This season, let’s enjoy each meal without overindulging. With a little mindfulness, we can satisfy our cravings and still respect our body’s cues, feeling more connected, fulfilled, and healthier in the process.
