Healthy Habits to Maintain During the Holidays – Part 2

Mindful Holiday Health Tips Part 2 – Mindful Eating and Social Strategies

Written by: Nancy Palermo

Edited by: Thrive

The holiday season is often filled with gatherings and delicious foods that can challenge even the most disciplined of us. However, with mindful eating practices and smart social strategies, you can enjoy the festivities without compromising your health goals.

Check-in with Your Hunger

Before you start eating, think about how you want to feel at the end of the meal.

• Assess Hunger Levels: Ask yourself how hungry you are before eating, and continue to check in throughout the meal.
• Set Intentions: Aim to feel satisfied and happy rather than overly full and sluggish.
• Mindful Eating: This simple exercise can make the difference between a food coma and enjoying the rest of the evening.

Choose Wisely

Making smart food choices can help you enjoy meals without overindulging.

• Load Up on Veggies: Start with non-starchy vegetables and fill at least half your plate.
• Add Protein and Healthy Fats: Include lean proteins and healthy fats to reduce carb cravings for satiety.
• Mind Portion Sizes: Starchy vegetables like sweet potatoes can be part of a balanced plate; stick to ½ cup portions.
• Save Carbs for Last: Enjoy carbohydrate-rich foods after your veggies and protein.

Eat Slowly

Paying attention to the pace you eat can have a huge impact.

• Savor Each Bite: Focus on the tastes and textures of your food.
• Chew Thoroughly: Chew each bite at least 10 times.
• Pause Between Bites: Put your fork down between bites and engage in conversation.
• Mindfulness: It can take 20-30 minutes for your body to signal fullness, so take your time.

Use Your Skillpower

Set yourself up for success by planning and avoiding difficult situations.

• Meal Planning: Keep meals simple to maintain healthy eating between celebrations.
• Remove Temptations: Don’t bring sweets into your home; remove any tempting foods.
• Smart Shopping: Order groceries online to avoid in-store temptations.
• Healthy Alternatives: Keep your fridge stocked with healthy foods you enjoy. Have healthier sweet options on hand, like decaf-flavored tea or dark chocolate.

Be Thankful and Practice Gratitude

Focusing on gratitude can help reduce stress and keep you grounded.

• Gratitude Journal: Consider keeping a journal listing things you’re thankful for daily.
• Mindset: Focus on the positive aspects of your life to help manage cravings and reduce anxiety.
• Give Back: Donating your time or resources to those in need can provide a sense of purpose and fulfillment.

Party Tricks

Social events can be challenging, but these tips can help you navigate them successfully.

1. Eat Before You Go: Have a small, healthy snack before attending events to control hunger.
2. Manage Alcohol Intake: Start with a non-alcoholic drink, alternate beverages, and set a limit.
3. Avoid Hovering Near Food: Don’t linger near the food table to prevent mindless snacking.
4. Fill Your Plate Wisely: Choose veggies and lean proteins, and avoid piling on baked goods.
5. Watch the Extras: Be cautious with dips and sauces; they often contain hidden sugars and fats.

Implementing these mindful eating and social strategies can help you enjoy the holiday season without derailing your health goals. Remember, it’s about balance and making conscious choices that align with your well-being.

Nancy’s last word

The holidays should be enjoyable, but it’s important to continue focusing on self-care and mindfulness. Allowing the holidays to be a 4–6-week distraction can make it harder to get back on track later. Small interventions can help you enter the new year in optimal shape. Stay mindful, be kind to yourself, and enjoy the season.