The holidays are typically centered around copious amounts of food shared with those we most cherish. However, this holiday season is going to be a little bit different. With Covid-19 restrictions still in effect, there will be a lack of family and friends to support us in this time that has really been meant for connection. Without that lack of support, it can be easy to fall back on old habits and to push “pause” on mindful eating. Mindful eating, though, is going to be even more important this holiday season.
Be Mindful: Questions to Ask Yourself
It is OK to lament not seeing friends and family this holiday season, AND we should continue to check in with ourselves about the food choices we might want to make when we are feeling down. There are four basic questions to ask ourselves, and while many of you already know them, it’s always good to review the fundamentals. Asking ourselves these questions can help with our mindful eating habits and will help us get in touch with our real hunger cues.
1. What Am I Eating?
Sometimes we just grab something off the shelf without paying too much attention to the actual item. There are times when we know exactly what we want to eat. No problem. But other times, we feel hungry but we’re just not quite sure what we want. When we find ourselves unsure of what we’re craving, we like to actually say out-loud, “what am I hungry for?” This helps us name what we want so we won’t be choosing food that might not be what we really need.
2. When Am I Eating?
To me, this question doesn’t necessarily refer to time of day. To me this is meant as a check in to see if our body is feeling full or actually telling us that we’re hungry. A good question to ask, “am I still hungry?”
3. How Am I Eating?
Are you taking the time to enjoy your food? Are you watching TV or spending time on Instagram while you try to nourish yourself? When you eat while being distracted, you tend to eat more than your body needs. If you are hungry, and have identified food that will satisfy, take time to enjoy the process of preparation of your meal and take time to enjoy the flavors and textures of your creation. Even if it’s a simple sandwich with a side of fruit. Whatever you choose can be even more nourishing your body if you take time to enjoy it without distractions.
4. Why Am I Eating?
Are you choosing to eat out of boredom, anxiety, stress? Or are you actually feeling hunger? This is a sneaky problem because sometimes boredom, stress, anxiety, and other emotions can feel like actual hunger. But they’re not. If you aren’t sure, literally take a quick moment and ask yourself why you’re eating this food. It takes honesty but well worth it to get an honest answer.
Strategies: How to Get Through This Holiday Season Without Relying on Food
- Although we can’t be in the same house with all of our loved ones this holiday season, there are still strategies that can help you stay connected and assist with food cravings. We know we’re all tired with Zoom calls. At least I know that I am, but staying connected can really help with our support. Set up an online party whether it’s through Zoom, Hangouts, FaceTime, or another platform you like.
- Bundle up, put on your rain gear, or both and meet friends and family for a walk outside. Get something warm to drink to keep you warm and enjoy the conversation.
- Another strategy is to meal share. What would you normally prepare for the holidays? Drop meals off at your friends’ or family’s house to recreate, at least a little bit, the holiday vibe that you’re used to.
- Last but not least, continue to practice self care: meditation, yoga, reading/writing, whatever works for you that brings you joy and peace.
Positive Vibes: “You Can Do Hard Things”
One of our favorite quotes, “You can do hard things” is by author Glennon Doyle, It’s a reminder that you are a strong, resilient person and that practicing mindful eating does not come without its challenges. Remember, healthy weight loss is playing the long game and results don’t always happen quickly, but they do happen. You are doing a terrific job, just look at how far you have already come. Happy Holidays!
To start navigating mindful eating habits this holiday season and beyond, reach out to our nutritionists – they can be a huge source of support to you as you start your journey. We now offer 100% of our appointments via Telehealth to help keep you safe and at home.
Written by Andy Mathias, Metabolic Reset Program Intern and MSN-DPD student at Bastyr University