Hello there! If you’re reading for the first time or just stopping by for the fun, I’m doing a “Happy Holidays” wellness challenge to help you cultivate more health and happiness the rest of 2014. Catch up on the details on how to join and win the prizes. Or if it already sounds like a good idea, sign up below.
The Big “O”…Overeating.
“I shouldn’t have that!” “There are way too many calories in this!” “I’m going to regret this later.” There is a LOT of opportunity for negative food-related emotions during the holidays. So how do we deal with these moments and get on with enjoying the important part of the holidays: Enjoying time with family and friends?
Accept that You’re Going to Overeat During the Holidays
Last week I talked about guilt related to labeling a food as “good” or “bad”. What about guilt from an even more common occurrence: Overeating. Overeating is one of the biggest food-related concerns of the holidays. It’s basically a given that overeating, to some degree, is going to happen. So how do we eliminate overeating during the holidays? …We don’t! It’s unrealistic, and honestly, unnecessary. Overeating is part of the holiday experience, and as part of human nature, something we enjoy. What we can do, is ensure this occurs in a healthy way.
You Can Do It Challenge: Make a truce with yourself right now that you are going to overeat and you are going to savor every bite you choose to take with awareness and gratitude.
Use Mindful Eating to Enjoy Food During the Holidays
Mindfulness is about being present in the moment. Mindful eating is being fully present with your food. No matter how much you have.
Here are my tips for mindful eating:
- Use all your senses. Sight, smell, taste, touch (texture on your tongue).
- When making your plate, ask what do I really want (not necessarily what is healthiest/you should eat).
- Make a plate that looks appealing and looks like it will be enough to satisfy you.
- Enjoy the food by noticing the smell and taste. Comment on what you are enjoying. Ask the chef who prepared the delicious food about anything you might be curious about – how easy or hard was this, what spice do I taste, etc?
- Chew the food well to break it down for good digestion and to get enough time with the texture of it in your mouth.
- Enjoy the conversation at the table and the food.
- Be grateful for ALL the gifts in your life, including the privilege of enjoying the food with the people around you.
Some of the basic principles of intuitive eating are honoring hunger and respecting fullness. When you are paying attention, you will notice those signals your body sends that you are full or still hungry.
But what if I know I’m full, and I still REALLY want that piece of cheesecake I’ve been staring at since dinner started? Go ahead! But use this time to really enjoy that piece of cheesecake, and pay attention to what you’re feeling. The moment you take a bite and it’s not as enjoyable, put your fork down and leave the rest. See [link for mindful eating blog] for more mindful eating tips.
Eat for Yourself, And Nobody Else
Understand you always have choices. Make the ones that feel right to you. Just because Aunt Bea is waving her famous apple pie under your nose, coaxing you to have a piece, doesn’t mean you have to take it if you’re not hungry or you don’t want it right now. Get comfortable with politely saying, some version of “No, Thank you.”
Chances are, they are just trying to be a gracious host, or take care of you. But if that’s not how you feel, if you feel “pressured” to eat to make them happy, sit with that feeling and try one of my techniques.
The goal is to get the other person focused on something other than taking responsibility for your need/desire to eat (which is not their job).
Here are a few of my favorite “polite declines”
- looks delicious… I’m not hungry now, but I’ll look for it later
- smells so good… I need to digest a little bit and then I’ll get some
- wow that looks great! Is it good? I’m full right now, but I’ll try it in a little bit
- thank you so much… I’m not sure if I want ______ or _____
While this is just my opinion, I believe everyone who tries to respect their body (and fullness) at the present moment and who does not eat for “show” or to make others happy, is actually a happier person.
I promise, at the end of the day, no one is going to get offended you didn’t eat yourself sick. (And if they do, trust me, there is a reason behind it.)
Try these tips for healthfully enjoying overeating during the holidays, and make the choice to leave guilt-ridden eating behind.
Enter to Win
Psst… I’m running a contest on THIS post for healthy meal prep around holiday time. If you like cooking tools, check it out and leave a comment on the post to win.
If you’re not “officially” in the challenge yet, what are you waiting for? Sign up below.
Challenge Your Friends
People do better with support from friends. (It’s a scientific fact!) Ask your friends to join you by sharing on social media or just send them this e-mail with the link to subscribe to the challenge.
Facebook: Join me and Rebecca Scritchfield for a free 60-day wellness challenge. Get healthier and happier this holiday season. http://wp.me/p2T0R-20c #HappyHolidaysChallenge
Twitter: I’m taking the #HappyHolidaysChallenge with @ScritchfieldRD. Join us http://wp.me/p2T0R-20c