Mindfulness Eating
During the Holiday Season… (and every day)

The holidays can be a particularly challenging time for eating well and maintaining healthy eating behavior. Just when you manage to get rid of the Halloween candy, the turkey, potatoes, cakes, pies, cookies, and eggnog appear. Many people have the experience of eating large amounts of food and then feeling stuffed and miserable after holiday meals. People may also struggle with temptations throughout the season as many goodies are available daily. Often people traverse the holiday landscape of food mindlessly and then attempt to make up for overeating with a diet starting in the New Year.

Consider eating more mindfully this holiday season. This is not to say you cannot enjoy that piece of pie…quite the opposite! Mindful eating is a practice of tuning into your body’s needs and wants and taking the time to appreciate food. This allows you to have optimal enjoyment from eating without eating to excess (and feeling guilty afterward). Mindful eating is a practice designed for everyday life, but given the focus on food during the end of year holidays, its tenants may be especially helpful at this time of year.

Consider the following suggestions:

• Start by recognizing if you are hungry or not before you begin eating. Consider what other reasons lead you to eat. These can include wanting to socialize, to feel better, to relax, or simply eating out of habit. If you’re hungry, then you should eat. If you’re not hungry, no amount of food is going to satisfy the need you do have (e.g., to feel better). When we eat for reasons other than hunger, it is easy to overeat because our need does not get met. Look for other ways to meet those needs. Conversely, if you do decide you’re hungry and you choose to eat, do not judge yourself harshly for that choice. Remind yourself you listened to your body and provided it with needed nourishment.


• Allow yourself to have things you crave. If you really want one of those holiday cookies, you should have one. If you deny yourself pleasurable foods time and time again (with the intent of “being good”), you’re more likely to overeat. You may end up overeating alternative foods because they don’t satisfy your craving for the cookie or you may end up eating five or six cookies to make up for depriving yourself. It is better to simply allow yourself to indulge in moderation and not judge yourself as having done something bad.


• Don't wait to eat until you're starving. This is one of the biggest problems with overly restrictive dieting. One of the keys to mindful eating is to keep your body adequately fed to avoid becoming overly hungry which leads to overeating.


• Choose food that will satisfy both your body and your mind. We are sometimes so focused on eating right that we eat things we don't enjoy. Satisfaction however comes from not just feeling full, but from enjoying the taste of our food and further, without feeling guilty.


• Set your table. This should not be just for guests! Creating a pleasant setting for your meals (and snacks) adds to the enjoyment of eating. So, breakout the good dishes!


• Appreciate the experience of preparing food. Whether you’re cooking for a large group of guests of just yourself, take time to appreciate the cooking process. Turn your awareness to the way the uncooked foods feel and smell. Notice changes that occur throughout the cooking process. Avoid overly processed food that require little actual cooking. If you’re pressed for time (like many people are), consider preparing several meals on the weekend and eating them throughout the week.


• Make meal times about eating only. If you eat while watching television, driving, or answering email, you will not be giving full attention to your food or your body. This leads to many people eating past the point of fullness. For example, many people have had the experience of eating an entire bowl of popcorn without even realizing it while watching a movie.


• Eat only in designated places. Choose places at home and at work that are only used only for eating. Eat in only those places. For example, do not eat while standing in the kitchen, while lying in bed, or while at your desk.


• Appreciate the eating experience. Whether it’s the table you set for yourself, those with whom you’re sharing the meal, or simply that you’ve decided to enjoy a favorite food, be mindful of the fact you are giving nourishment to your body and providing an enjoyable experience for yourself. Bring your awareness to the colors, textures, smells, and tastes of your food. Savor these sensations throughout the meal by pausing between bites. Some people find it helpful to put their utensil down as a reminder to do this.


• Leave your designated eating place as soon as you feel satisfied. Staying at the table often leads to eating past the point of being satisfied. If you get up, the desire to keep eating will pass. Take the stimulating dinner conversation to the living room or move on to another activity entirely.


• Take note of how you feel when you're finished eating. If you feel pleasantly satisfied, take time to savor the experience. Take note of what worked well for you and how you might recreate the experience. If you overate, attempt to not judge or punish yourself. Rather, move your awareness to the physical and/or emotional discomfort. Consider what led to the overeating and plan to avoid the pitfall next time.

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