Embracing Mindful Eating This Holiday Season

The holidays are all about family, gratitude, and those indulgent meals we look forward to each year. But this season, consider embracing mindful eating to enhance your holiday experience. It's all about savouring your favourite dishes without going overboard, helping you enjoy the festivities while staying balanced.  Mindful eating isn't about restricting yourself; it's about enjoying every bite and finding joy in your meals without getting lost in holiday excess. If you're feeling pressured to overeat or hold back, remember that both are subjective. The real key is to ask yourself if you're genuinely enjoying the moment.   

With the insights of Jessica Habib, ND, Naturopath, let's explore how to embrace mindful eating this holiday season, fostering joy while remaining health-conscious.  

What is Mindful Eating? 

According to Psychology Today, mindful eating is the practice of paying full attention to the experience of eating and drinking, both inside and outside the body. This means noticing the colours, smells, textures, flavours, temperatures, and even the sounds of food.    "It's about understanding how to slow down and being in the moment when we are eating without dietary based judgement, restricting and distractions,” adds Habib.    

The Benefits of Mindful Eating Practicing mindful eating has numerous benefits, especially during a holiday known for feasting. Here are some of Habib's tips:  

• Improved Digestion: Eating slowly and savouring each bite can enhance digestion. Allowing for our digestive enzymes to properly work at breaking down the food. This is also because we don't want to spike our blood sugar levels after a heavy meal, causing us to crash.  

• Better Portion Control: Being mindful helps you recognize when you're full, reducing the risk of overeating. It also helps regulate eating patterns and reduces mindless eating. It enables you to tune into how your body feels before, during and after a meal, which could benefit your physical health in the long run.  

• Enhanced Enjoyment: Fully experiencing the flavours and textures of your meal can increase your satisfaction and pleasure. When you're distracted while you eat, you are more likely to over eat, which takes away the pleasure and makes you feel bloated and uncomfortable. 

• Reduced Stress: Mindful eating encourages a relaxed state of mind, which can lower stress levels associated with holiday gatherings. 

    Tips for Practicing Mindful Eating This Holiday Season 

• Start Slowly: No need to pile all your favourites onto one plate right away. Begin with smaller portions; if you're still hungry, you can always return for more. Portion control is a key factor in improving digestion. Focus on the 80/20 rule. This is where you can eat until 80% full and then allow your brain to process the other 20% to digest your food fully.  

• Savour Each Bite: With all the love and effort put into those holiday dishes, take the time to truly enjoy the flavours and textures. Chew your food thoroughly and appreciate every mouthful.  

• Listen to Your Body: Tune in to your hunger and fullness cues. Eat when you're genuinely hungry, and stop when you're comfortably full. This helps you avoid overeating and stay balanced. Allow your body about 3-4 hours in between each meal for proper digestion. 

• Balance Your Plate: Complement those mouthwatering traditional dishes with nutrient-dense options like vegetables, and protein. I always encourage clients to start with 50% of the plate with greens or have a larger portion of vegetables on their plates and then move on to protein and carbs. This adds variety, ensures you're getting a well-rounded meal, and helps keep our blood sugar spike to a minimum.  

• Avoid Distractions: The holidays are a time to cherish the moment and the company around you. Turn off the TV and put away your phone. Focus on the delightful meal and the joy of being present with loved ones. Chew your food slowly and enjoy every bite. Focusing on flavour and texture.

This holiday season, embrace mindful eating to enjoy your meal and support your well-being. By savouring each bite, tuning into your body's signals, and balancing classic dishes with nutrient-rich foods, you can craft a healthier and more satisfying holiday experience. At Rennaï, we invite you to consider this mindful approach not just for this year’s festivities but as a daily practice for your overall wellness.    

"The holidays are all about family, friends and lots of get-togethers, so it's important to create boundaries for oneself that will help you remain mindful and comfortable when getting together with friends and family. It's about adapting but also respecting your own healthy boundaries," says Habib.