The idea of eating with mindful awareness during the holidays may seem to be a bit of an oxymoron. In fact, the word holiday is more synonymous with such things as indulgence and over-consumption than anything else. The average caloric intake during a holiday turkey dinner has been estimated at about 4,500 calories per adult. That’s a whole lot of turkey with all the trimmings, mashed potatoes and gravy and pie with ice cream. That’s not to say you haven’t tried to eat moderately. Research shows that eating with others increases food intake. To make your December holiday meals even more challenging, any well-intentioned plan to eat moderately is often hijacked by events, people or food cravings that seem out of your control. Fortunately, mindful eating and food awareness can help you avoid putting on unwanted weight this holiday season. Here are six tips for eating moderately during the holidays:
1. Remove distractions. Psychologists have shown that when we watch more TV or are distracted while eating, we’ll consume up to 28 percent more food than if we are present with our meal. So turn off the TV, radio and other technology while eating. Another idea is to collect all the cell phones before the holiday meal and place them in a basket. This will remove the temptation to focus away from the meal. It will also make for more engaging conversation.
2. Savor your food. Did you ever just eat a snack or meal quickly, just to “fuel” your body? If so, you may be prone to eat more than your body needs. That’s because it takes about 20 minutes for your brain to receive the message that you’ve had enough food. But if you eat quickly, you might overeat before that satiety message is felt. Here is a strategy for really tasting your food and savoring each bite. Each of us has about 10,000 taste buds on our tongue, as well as taste buds on the roof of our mouth. Discover your mouth’s unique flavor map by noticing where this bite is most flavorful. There are areas on the tongue for sensing bitter, salty, sour, sweet and umami (that satisfying meat-type flavor). There’s another benefit to really tasting and savoring food. You may discover that the snack or fast-food you’ve been inhaling is not very appetizing after all. Besides, the idea is to eat a good tasting and nutritious meal.
3. Pace your eating. This may be easier said than done, especially if you come from a family that ate quickly. But here are three good mindfulness antidotes for slowing the pace. The first is to set down your utensil between bites. Use this short break to enjoy tasting your food. Second, take a nice, long, satisfying breath between bites. Taking one belly breath actually turns on the body’s relaxation system, which helps counter emotional eating. Finally, put on some soothing music that lasts at least 20 minutes. Pace your eating to the music so you finish when the music finishes. By slowing down, you’ll eat more moderately and be more attuned to feeling the body’s satiety signal telling you that you’ve had enough to eat. Eventually, eating more slowly and moderately will become a healthier habit.
4. Chew your food completely. Did you know that chewing slowly actually helps digestion? That’s because there’s an enzyme in the saliva — called amylase — that helps pre-digest starch. To begin, notice how many times you typically chew your food before swallowing. Ideally, see if you can chew thoroughly, noticing how your food turns from solid to liquid. Then, set the intention to swallow. In this way you bring full awareness and intentionality into each bite — as well as aid in digestion.
5. Leave some food on the plate. If you happen to be a card-carrying member of the clean plate club, then this will be a new experience. For some, eating everything on the plate makes a statement about avoiding scarcity and not wasting food. Leaving food on the plate at the end of a meal makes another important statement: That you have control over your eating and that you can choose to eat moderately. It’s OK to leave a small amount on your plate. What’s important is that you have changed old patterns and are creating a new relationship to food at the holidays. To accomplish this, it helps to set the intention to do this before sitting down at your meal. When you’re finished, you can leave the table knowing you ate as much as you needed, without any blame, shame or guilt.
6. Mindfully transition after your meal. When you’re done eating, transition out of your meal with grace and full awareness. For example, go to another room for a cup of tea, or take a brief walk. This transition lets your body know that this meal is over, and you don’t need to graze anymore.
Finally, remember to spice up your meal with a blessing of thanks and appreciation for the energy and effort that went into planting, irrigating and harvesting the bounty of food before you. The holiday meal is ripe with meaning for how it reveals the way we work together and are nourished by the Earth that sustains and supports us all.
Donald Altman, M.A., LPC, is a psychotherapist, former Buddhist monk and award-winning author. A past vice president of The Center for Mindful Eating, he conducts mindful living and mindful eating workshops and retreats internationally and has trained thousands of mental health therapists how to use mindfulness for managing depression, anxiety, pain, and stress. His newest book is “101 Mindful Ways to Build Resilience: Cultivate Calm, Clarity, Optimism and Happiness.”
More from U.S. News
10 Ways to Avoid Winter Joint Pain
The Mindfulness Antidote to Holiday Emotional Overeating originally appeared on usnews.com
