During this
time of holiday parties, luncheons, gifts of food and leftovers, mindful eating
could be your gift to self. The basic premise is to slow down and tune into all
aspects of your eating. This includes an accepting and compassionate stance regarding your attitudes
toward eating and your body, choice of foods, portion sizes,
sensory experiences and the actual mechanics of eating.
·
Eat when you're hungry, not because you're bored or emotional. Ask yourself the question, Why do I want to eat this? Only eat it
if you're hungry. If you're bored, do something interesting. If you think
eating is interesting you probably need some new hobbies. If you're sad or mad,
figure out how to address those feelings in ways other than eating.
·
Eat what you need. When
you're contemplating food, ask, Is this
something good for me to eat right now? If you're hungry but you have
doubts about the cookies, ask, What food
would be better for me? Figure out the right food for you at that moment. Be
ruthless and you'll find you know what you need.
·
Savor your food. This means chewing slowly, really tasting
the food and enjoying each bite. Never put a second bite in your mouth until
you've finished the first bite completely. Ditto, drinking while eating; finish
the bite before washing it down. Eat one peanut, piece of candy or chip and savor
it before eating the next.
·
Eat slowly and stop when full. Eating slowly allows you more of an
opportunity to notice when you're full. Put your utensil down between bites.
When you do start to feel a slight feeling of fullness, it's a great time to
stop eating. You have to take some time to tune into this but you don't have to
judge it.
·
Strive for quality, not quantity. Okay, you want a piece of that
Godiva. One piece is enough to experience the great taste. By the second piece,
it's not as delicious. Stick to one. At the family style meal, a few bites of
those heavenly cheese grits is probably enough. With cake, take a very small
piece. Sample small amounts and enjoy the pleasure without the pain.
·
Re-gift problem items. People love to give the gift of
food. No matter how mindful you are, if you know you can't have just one, give
it away. Save money and calories. Give it to the friend with the genetically
low cholesterol and body fat.
·
Make small changes. Put a little less sweetener or milk
in your coffee, give up the roll with dinner or perhaps have one glass of wine
instead of two. You will hardly notice these things but, if you can mindfully
make these choices, they'll give you some calorie credits to get through the
holidays. You can keep up these changes later for lifelong healthier eating.
·
Plan for difficult situations. Before you go to the party or
dinner, consider what you will be encountering and how you would like to handle
it. Think about how your body feels and what your body needs. Notice any other
feelings that might come up. Decide how much you want to eat and drink, and
follow your plan. If you go with someone, telling them your plan helps you
commit.
·
Stop judging. If you have a less than mindful day,
don't judge it, simply start over the next day.
Don't just blow off the rest of the holiday season. It's not worth all the
effort it will take to recover. Notice your successes, savor them and they will
inspire you.
Challenge yourself to be more mindful about your choices, and less judgmental about
your behavior and your body's needs. This is an opportunity to make changes to your
eating and wellness plans. It's almost time for those New Year's
resolutions. Why not get an early start?Originally published at YourTango.
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