Mindful Eating: Through the Holiday Season and Beyond
Looming around the corner from papers, projects, and final exams is a time of togetherness and sharing with family, friends…and tasty holiday foods. Some of us look forward to the special candies, dishes, and baked goods that may come just once a year. However, for others, these holiday foods act as stressors that can prevent you from taking care of yourself.
As someone who looks forward to my mother's famous (in my family, anyway) gingerbread whoopie pies, I feel a sense of sadness for anyone who deprives themselves of the delicious flavors unique to the holiday season. Thus, I present to you a challenge: give yourself permission to enjoy all foods. I realize this may sound crazy or even scary, but I assure you that you'll rein control over your eating, maybe even more than ever before.
Allowing yourself to enjoy all foods helps to remove feelings of guilt that are often experienced after indulging in foods that you consider off limits. Giving yourself such freedom also makes eating more enjoyable and satisfying, which will enable you to take control of your eating without passing up your favorite foods.
Now, I am not encouraging you to eat gingerbread whoopie pies or candy in place of meals. Rather, I am suggesting that you listen to your body's needs and wants, while eating a variety of foods each day, including those that you enjoy. Following are general tips to guide you through the holiday season and well into the New Year.
General Tips
- Eat mindfully.
Tune into your body and trust it to let you know when it's time eat. Pay attention to your body's level of hunger while eating. Stop once you are moderately full or satisfied. Eat slowly and enjoy each bite. Keep snacks such as dried fruit, nuts, and whole grain crackers on hand for when hunger strikes. - Seek satisfaction when you eat.
Take the time to figure out what you really feel like eating. Allow yourself to eat all foods. Sit down and enjoy the flavors and textures or your food selection, rather than focus on its fat or calorie content. - Stay hydrated.
Symptoms of dehydration often include fatigue, which may send you reaching for food in attempt to boost your energy in the absence of hunger. Always carry a water bottle with you. If you prefer flavored beverages, try adding a lemon wedge or a splash of 100% fruit juice to water. - Move your body.
Being physically active can increase your energy, improve your mood, and help you deal with stress. Whether you workout at the gym, regularly take the stairs, or walk briskly while shopping for the holidays, you will reap the benefits. Even plan activities with your family and friends such as ice-skating or snowshoeing. Most importantly, chose activities that you enjoy! - Get Adequate Sleep.
Most college students need between 8 to 9 hours of sleep a night! Sleep is essential to staying energized all day long. Sleep improves your memory and helps you maintain focus, which enhances your studying and allows you to tackle that shopping list.
Lastly, embrace everything this wonderful season has to offer. Merry and mindful eating to you!
For specific tips on eating at holiday gatherings, please refer to this handout.
Written by: Andrea O'Hora, UNH Dietetic Intern, December 2007
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