Increase your holiday joy with mindful eating
If you live in the U.S., or have friends that do…or use the internet…or just haven’t been in a coma for the past month, you know that this Thursday is our Thanksgiving holiday. Thanksgiving is not just a time to express gratitude and spend time with loved ones, but also an excuse to overindulge in the foods that we love. For many people that translates into cooking for 10 hours, wolfing it down in 10 minutes, and then lying around moaning about how full you are for the rest of the evening.
With that in mind, this week seems like the perfect time to talk about mindful eating. Practicing mindful eating can help you enjoy the meal more while you are eating it and feel better physically and mentally afterward.
So what is mindful eating and how do you do it?
Offer thanks
The first step to mindful eating is to take time to appreciate the food in front of you and everything that went into bringing it to your plate. For some that may mean a formal prayer; for others, it may be simply pausing for a moment to say thank you to the earth, the farmers, the truck drivers, the grocery store employees, the cook, and anything or anyone else who contributed to your meal.
Here’s a simple food prayer from the Zen tradition that succinctly encompasses it all:
In this plate of food, I see the entire universe supporting my existence. Namu Amida Butsu.
While you are appreciating your food, be sure to enjoy the aesthetics—the colors, the shapes, the textures, and the smells. All of this joy before you’ve even taken a bite.
Slow down and savor
Now it’s time for the main attraction—the eating. Maximize the enjoyment and stretch it out. One way to do this is to take one bite at a time, put your fork down, chew completely, and swallow before picking your fork back up to take another bite. Be fully present and in tune to the flavors and textures in your mouth for each and every bite.
Bonus tips for avoiding overeating
Mindful eating is not necessarily about eating less, but eating less is often a side effect of mindful eating. People who eat slowly and are fully present tend to eat less. Slowing down helps you feel more satisfied and better able to tune into when you are getting full. If eating less this holiday season is your goal, here are a few additional tips:
- Don’t let yourself get too hungry. “Saving your calories” for the big meal can backfire.
- Use smaller plates.
- Dish up your food and then sit down, away from the serving platters. Remember, the first few bites are always the best, so keep portions small.
- Chew a piece of gum or brush your teeth as soon as you’re full and before you start clearing the table if you tend to nibble while you clean.
Next week
I will be on vacation next week and have made the momentous decision (for me) to take a break from blogging while I’m gone. I will be back online the following Tuesday, December 4.
Your turn
- Do you have any mindful eating tips?
- What is your favorite holiday food?
- Do you have any nutrition or fitness goals for this holiday season, or does anything go? Where do you hope to be on January 1?
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Hi, Christie – These are wonderful tips for the upcoming holidays. Taking time to enjoy our food has numerous benefits all around…and can become addictive once we start.
Enjoy your break. See you back here in December!
Thank you Donna. Savor the holidays!
Christie, great tips. Whether it’s a special occasion or an ordinary day, I just eat a certain amount. On a special occasion, there are usually three times as many dishes to choose from, so if I want everything, I just take tiny portions so that I don’t end up eating more than I usually do. I don’t like that stuffed feeling. And I stick to my never-more-than-6-teaspoons-of-sugar-in-a-day limit, no matter how many desserts are on offer. #BloggingGrandmothers
I’m with you, Jean. When there is a large variety of food at an event, I like to sample everything, with sample being the key word. What I’m not as good at is no more than 6 teaspoons of sugar. I am committed to making intentional choices and slowing down to enjoy the sweets I choose though. Have a lovely Thanksgiving!
Great reminders Christie! Happy Thanksgiving!
Happy Thanksgiving to you as well Janet! Enjoy!
Happy Thanksgiving! I’m going to try slowing down, which I’m terrible at. I do the same as one of your readers said. I take very small helpings of everything and don’t overeat too much during the holidays.
BTW I’m not on FB but saw your challenge to go a full day without complaining. I’m taking that challenge today!?
I’m always impressed by your ability to eat half a cookie, Cindy! 🙂 Enjoy your Thanksgiving treats and the time with family! Also, good luck with your day of no complaints. I actually did quite well, though I did have to stop myself a couple of times and redirect my thought process. I’m looking forward to hearing about your experience.
Shared on my Social Media. #MLSTL
Hi Christie, thank you for this reminder to be mindful during the upcoming holidays. I remember from time to time to pause before eating and appreciate the food. Sometimes I even say thank you for the nourishment, or something along those lines. But more often than not, I forget to do this. Eating is one of those things we often do on auto-pilot. I hope you and your family have a lovely Thanksgiving.
It is so easy to go on auto-pilot, especially lunchtime for me, sandwiched as it is in between other activities. I have been making a real effort recently to change that, but it’s definitely a work in progress. I hope you enjoy your holidays, Kristen.
Good tips! I very selectively choose my holiday treats. If I don’t love it, I don’t eat it. If I do eat it, I savor it and take a break from watching calories, just on the actual days of Thanksgiving and Christmas. 🙂
That sounds like a wise method of handling the holiday eating challenge, Bethany. Whatever you do, enjoy them!
Hi Christie – you are so right about mindful eating – and slowing down! I also found your thankful food prayer and interesting alternative for those who don’t say grace with their meals. Enjoy your week away – we’ll miss you but I think having a break is always a great idea.
MLSTL and I’ve shared on my SM 🙂
Hello Leanne. It’s good to take a minute to really appreciate all that goes into getting food on our plates. It’s a miracle, really. I’ll miss you all at #MLSTL next week.
Hi Christie, Happy Thanksgiving and also I hope you have a relaxing holiday. Mindful eating is something I am not good at so thank you for the tips and reminders. I tend to eat my food too fast and always finish before my husband. I’m going to try to slow down and savour the taste especially going into the holiday season. Enjoy and thanks for sharing at #MLSTL. xx
Thank you Sue. I tend to be a fast eater as well, except when I remind myself to consciously slow down. That’s why I like the idea of putting the fork or spoon down between every bite. It’s something simple and measurable. Thanks for hosting #MLSTL. I’ll miss you next week.
Hi Christie, with the festive season almost upon us in Australia this is such a timely post to avoid over eating. I loved your tips, some of which were familiar and of which I needed reminding – but the one I loved the most was to give gratitude and say: In this plate of food, I see the entire universe supporting my existence. #MLSTL Shared on SM
Thank you Jo. I’m glad you enjoyed it. In this world where of modern conveniences where we take so much for granted (at least I do), it’s good to stop and appreciate all that went into putting a plate of food in front of me. It’s a miracle really.
Great tips for mindful eating, Christie! Many of these ideas we’ve discussed in WW ? Thanks for the reminders and the idea of gratitude for the plate of food! Happy Thanksgiving to you and your family, Christie!
Hi Terri. I’m a lifetime WW member, so something must have sunk in! I’ve also been attending a Buddhist sangha group that talks about mindfulness a lot. May you have a mindful, joyful holiday!
I enjoyed your tips Christie especially the taking time to savour our food. So often we rush and don’t taste things properly. Enjoy your break 🙂 Sharing for #mlstl
Hello Debbie. There’s been many a time when I’ve eaten at my desk and thought where did my food go? I barely remember eating it. So I’ve quit eating at my desk. That was a hard habit to break! I plan to take my vacation as an opportunity to be mindful and live fully in the present moment. Wish me luck! “See” in you in a couple of weeks.
I love being the one to cook the meal. I seem to be less likely to over eat when I do. So, I am thankful for that. I do try to sample everything, but stick to small portions.
That’s a good point, Cherie. I do not cook a lot since my husband works from home and is kind enough to cook dinner for us. However, I have been cooking on weekends lately and have found I really enjoy the process. I like knowing exactly what ingredients are in the meal and how they affect the flavors. Do you celebrate Thanksgiving now that you are living in Germany?
Christie – I needed this reminder today. I do tend to over-eat…the foods that make up a transitional Thanksgiving dinner are some of my all-time favorites! I will watch portion control and mindful eating tomorrow and favor the bites! Have a great holiday and “see you” when you return.
Happy Thanksgiving Pat! Enjoy your holiday!
Great tips, Christie. I always neglect to do #1. By the time I eat, I am often starving and overeat. I will try to graze more this holiday season! 🙂 Happy Thanksgiving!
That is an easy trap to fall into, especially during this busy time of year, Laurie. I hope you are enjoying and savoring your Thanksgiving day!
Great mindful eating tips Christie. Thanks for the reminder. I will definitely keep them in mind as we head into the silly season. Hope you have a great relaxing break #MLSTL Shared on SM
Thank you Jennifer. I hope we can all be more mindful during this season. “See” you next week!
HI Christie
This was a wonderful blog post. I’m usually the one cooking for 10 hours. I end up snacking all day, so when dinner is ready I’m already full. I scarf down my favorites and then have pie for dessert. Yes, I am over full and bloated by the end of the day
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I get into my zen mode after all the guests have gone home and I am cleaning up in the kitchen. I go over all the days activities and conversations. Cool Calm and collected.
Have a wonderful December.
Laura
I hope you had a lovely, mindful Thanksgiving Laura and that you are enjoying this first day of December. Happy holidays!
All good tips Christie! My fav holiday food is turkey, potato salad, and fruit salad. Hope you’re enjoying your get away ♥
That sounds like a lovely holiday meal Dee. We did have a wonderful vacation. Now I’m trying to make the transition from sun and beach to snow and holidays.
Thank you Christie for linking up and co-hosting with me at the #BloggingGrandmothers End of the Year Link Party 2018!
Thank you Dee!