The month of December is the period for socializing and gathering with family, celebrating, and eating a lot of food. During the holidays, enticement arises, since our daily routines are interrupted by gatherings and other events. Besides that, this may go on for weeks. The holidays are a time for the celebration which is accompanied by lots of food, often than not, overeating. If you indulge a little more than usual, there's no reason to feel bad or embarrassed. Laura B. Frank, Ph.D., R.D., associate professor of nutrition at La Salle University, recommends mindful eating all year, not just during the holidays when the practice can be especially beneficial when faced with an abundance of food.
Frank went on to say that "mindful eating" is defined as being aware of what you're eating and why you're consuming it. Thus, according to Christyna Johnson, RDN, of EncouragingDietitian.com, one advantage of mindful eating, or tuning in to your food, body, and thoughts while eating, can help you build a healthier relationship with food by encouraging you to appreciate the sensory experience of eating, notice hunger, and fullness signals, and get in touch with the feelings you associate with certain foods. Slow, careful bites are the best way to eat and enjoy your food. When there are other distractions, avoid eating in front of the television. This would be very helpful to you.
You may not be able to choose what meal is served to you, and you will see others enjoying delectable treats. Eat at regular intervals to maintain your blood sugar steady. If your meal is delayed, consider a little snack before dinner and eat something less when dinner arrives. Have you received an invitation to a party? Bring some healthy meals to share. If you have a sweet dessert, limit other carbs (such as potato and bread) during the meal. Don't forgo meals to save money for a special occasion. It would be more challenging to regulate your blood sugar, and you will be excessively hungry resulting in overeating. If you make a mistake, go back to eating healthy the next time you eat.
After consuming a small plate of your favorite foods, it is advisable to leave the dinner table to avoid temptations to overeat. To satisfy your hunger, start with vegetables. It takes your brain at least 20 minutes to recognize you're full, so eat slowly. Drinking liquor should be in moderation, or better, to not drink at all. This can result in a reduction in blood sugar levels, making diabetes treatment more difficult for those who have it. Maintaining a close check on your blood sugar levels is also a smart idea. Check it more frequently during the holidays, and if you take medicine, ask your doctor whether the amount has to be adjusted.
Note that the naughty list does not include any foods. However, you must choose your preferred foods to eat, wisely. When eating, slow down and savor a small portion, and don't forget to add it to your meal plan. You've got a lot on your plate this time of year, and physical activity can get set aside. Being active, on the other hand, can help you compensate for overeating and reduce stress during the most stressful season of the year. Get active with friends and family, such as going for a walk after a holiday feast. Be mindful of your sleep schedule and strive for 7 to 8 hours of sleep per night to minimize thoughtless snacking. Above all, remember what the season is all about: celebrating and connecting with those who matter to you. Always bear in mind that when you concentrate on the fun, it's easier to focus less on the food, to prevent mindless eating.
ZDS DMO II Marie-Claire Gaas, RND
References:
1. How to eat mindfully during the holiday season
Laura B. Frank, Ph.D., R.D., associate professor of nutrition, November 22, 2021
https://www.lasalle.edu/blog/2021/11/22/how-to-eat-mindfully-during-the-holiday-season/
2. 5 Healthy Eating Tips for the Holidays
Centers for Disease Control and Prevention
https://www.cdc.gov/diabetes/library/features/holidays-healthy-eating.html
3. 12 Tips for Mindful Eating During the Holidays
By Elizabeth Narins, Medically Reviewed by Allison Young, MD, Reviewed: December 20, 2021
https://www.everydayhealth.com/diet-nutrition/tips-for-mindful-eating-during-the-holiday/
