Savor the Flavor This Holiday Season

Posted Wednesday December 19, 2018 by healthgap



By Divya Denduluri, Health Gap Intern

It’s the holiday season, and time for family, gifts, parties and delicious holiday feasts. Take the time to enjoy the season by spending time with friends and family. Food and drink are a big part of the enjoyment, and we constantly find ourselves surrounded by delicious treats and this makes us anxious about gaining weight during the holidays. It is important to savor the flavor of holiday foods and eating mindfully.

Honor your hunger. Mindful eating involves taking the time to enjoy your food. Mindful eating is not a diet, and no food is forbidden. It is an approach to enjoying what you eat and eating healthy. According to the Center for Mindful Eating, mindful eating involves:

  • Allowing yourself to become aware of the positive and nurturing opportunities available through food selection and preparation by respecting your own inner wisdom.
  • Using all your senses in choosing to eat foods that are satisfying and nourishing.
  • Acknowledging reactions to food such as likes, dislikes or neutral, without judgment.
  • Becoming aware of physical hunger and satiety cues to guide your decisions to begin and end eating.

The American Heart Association gives a few simple ways to incorporate mindful eating practices this season:

Ponder: Before you eat, ask yourself, “Am I hungry?” Sometimes we think we’re hungry when we’re actually thirsty or bored or stressed. Check in, do you need nourishment in the form of food or do you need something else?

Appraise: When your food is in front of you, take a moment.  How does it look? How does it smell? Do you really want it? Is it more than you need?

Slow: Slow down. Put your fork down between bites, chew your food and taste it. Slowing down helps your brain catch up with your stomach.

Savor: Really enjoy your food. How does the texture feel in your mouth? What are all the complex flavors you can taste? Take a moment to savor the satisfaction of each bite.

Stop: Stop when you’re full. Cleaning your plate isn’t necessary. By noticing when you’re full and stopping, you may avoid unnecessary calories and indigestion.

Here’s wishing you a flavorful, joyous season!

#Honor your hunger

 

References:

  1. https://www.thecenterformindfuleating.org/Principles-Mindful-Eating
  2. https://www.health.harvard.edu/blog/10-tips-for-mindful-eating-just-in-time-for-the-holidays-201511248698
  3. http://blogs.ifas.ufl.edu/clayco/2017/11/20/mindful-eating-holidays/
  4. https://www.heart.org/en/healthy-living/healthy-lifestyle/mental-health-and-wellbeing/food-and-mood
  5. https://www.eatright.org/health/lifestyle/holidays/how-to-enjoy-the-holiday-without-the-weight-gain

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