Cross purposes? They don’t have to be. Food is an important part of the gathering, along with family and friends.  Holiday get-togethers can be a way to reconnect with your appetite as well as those around you. What an opportunity to engage all of your senses and enhance your celebration!

Savor all that delicious food not just with your mouth, but with your eyes, nose, AND stomach! Your heart and mind will be rewarded as well because you are celebrating with family and friends, and you will foster confidence that you can do this! A few pre-party considerations will help steer you through the temptations…during the holidays and in the future.

This is the beginning of mindful, thoughtful eating—eating to nourish more than just stomach hunger. Use the suggestions below for mindful holiday eating.

Chew on this. Another definition of ‘chew’ is to consider, deliberate, mull over. Kind of like mindful eating!

Before the party, try this at home with one of your favorite foods. Choose something you snack on when you are in a hurry. For example take a few raisins or dried cranberries, a piece of chocolate, a few nuts or a piece of fruit. Hold the food in your mouth-no chewing- for about 30 seconds while taking note of the sensation on your tongue, taste, or lack of taste and how the taste changes. Now, take another 30 seconds to chew the food and notice any changes. Chew very slowly to experience the sensations and tastes. What is different about this familiar food?

Time to entertain your eyes, nose and mouth

You’re at a party and the table is LOADED with food. How can you be mindful now? Slow down and notice your surroundings…the music, the people, the aromas.

 Your eyes peruse the goodies and are satisfied by the beauty of the display of food, the festive surroundings. Your nose delights in the fragrances of food, candles or other scents. Savor with your eyes and nose to decide what your favorites are. After carefully looking at all the food available, choose which foods are going to satisfy your hunger.

 Now, it’s time to get a plate and let your mouth join in the fun. Don’t drool! Choose a few of your favorites. The advantage is that you can have a small amount of several goodies.

 Savor

Savoring food can mean quicker satisfaction, fewer calories and better nutrition. Part of savoring means chewing and the benefits of chewing are many. Digestion starts in your mouth with chewing; saliva breaks down food which releases nutrients. Nutrients are absorbed in bloodstream more quickly which contributes to feeling full. Your mouth is more satisfied from the experience of different textures & flavors.

 Hormones make you satisfied

By eating healthy unsaturated fats (nuts, olives, avocados, canola oil and fish) you will help your body release leptin, a hormone released by fat cells. Leptin is important because it is one of the triggers to say you are full.  The message takes about 20 minutes for your brain to realize…”Oh, I’m full!” or “Oh, I’ve eaten too much!”

 Two items to avoid, because they inhibit leptin: saturated fats (found in animal fats such as red meat, butter, cheese & whole milk products) and alcohol. 

 Your stomach is satisfied by the variety of food as well as the quantity. Chewing food makes the rest of the digestion process easier.  A balance of carbohydrates (starches), protein (nuts, dairy, meat, fish) and a small amount of fat (usually in animal fat and sweets) is satisfying to your body. Aim for some of each to enhance your satisfaction.

 Alcohol and liquid calories

A glass of wine or a drink is certainly part of the festivities and can be a part of mindful consumption. As with food, there are a few considerations to keep in mind.

 Alcohol has calories too! Higher alcohol content equals higher calories. As a general guideline, each drink (6 ounces of wine, 12 ounces of beer or 1.5 ounces of liquor) has at least 100 calories. Many glasses of wine and hard liquor can be well over that amount, so plan accordingly!

 Don’t forget the calories in soda, mixers and juice. Although I don’t think it is necessary to count calories, it is necessary to understand the impact of drinks—alcoholic and non—in your daily consumption.

 Limit your self to 2 drinks and alternate with seltzer, club soda or water with a lime/lemon.

 Other tips

Eat a small meal or filling snack before going to the party. You will be less likely to overeat if you aren’t starving when you get there.

 Offer to make a side dish.  You have control of the ingredients and know what’s in it.

 Eat just half of that big cookie or piece of cake.

 Don’t stand at the table of food-too many temptations!

 How good you will feel

There are so many advantages to taking control of holiday eating.  You will feel good in the morning because you are confident in your abilities to manage all the temptations—and avoid overindulging in food and drink. How proud you will be to have negotiated the holiday table with finesse.

Polly Wilson, RN, MSN, Certified Wellness Coach

Delight in Healthy Living, Wellness Coaching

polly@dhlcoaching.com