Have you ever felt so stuffed that you could not move after one or several holiday festivities? I know I have! So for this holiday season, I am going to arm you with a few mindful eating tools, that will have you enjoying your festivities without that overstuffed feeling.
Tip #1: Size does matter. Choose the smaller plate and don’t load it up! I know this is a hard one when we are presented with so much amazing food, but trust me, this is an important one. Only take enough food to cover your plate, don’t build a mountain. You can always go back for seconds!
Tip #2: Build the colours of the rainbow with your food. This is a simple way to ensure you are getting the variety of required nutrients to nourish your body from head to toe.
Tip #3: Did you know that digestion begins with our eyes and nose? Sight and smell are the senses that activate our salivary glands. Take time to appreciate the beauty of the meal, deeply inhale the aromas, and feel gratitude for the food before you.
Tip #4: Chew your food, aiming for a minimum of 20 chews per bite (the recommended is 50). In our fast paced world, this step is often overlooked, causing large chunks of food to not be properly broken down and mixed with our saliva. This places excess strain on our guts, generating stress hormones which obstruct the production of stomach acid shutting down the digestive process, and leading to indigestion.
Tip #5: Put down your utensils after each bite as this will allow yourself time to chew instead of placing more food into your mouth. By doing this simple step, we allow our brain the time needed to catch up with the signalling from our stomachs preventing that “overstuffed” feeling.
Tip #6: Take small sips of room temperature water as needed. Drinking too much water during a meal can dilute your stomach acid, hindering the break down of food, leading to indigestion and other issues.
Tip #7: Everything in moderation.
Here’s to a safe and happy holiday season and remember, it is never too late to set YOUR stage for LIFE!