Mindful Eating During the Holidays

Brittany Spieker, Extension Deucator Author

11/13/2024 Added

4 Plays

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The holidays are just around the corner, and that means celebrations filled with family, fun, and yes… food! But with all the delicious dishes on the table, it can be easy to lose track of how much you’re eating.

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[00:00:02.040]The holidays are just around the corner, and that means celebrations
[00:00:05.280]filled with family, fun, and yes… food!
[00:00:08.400]But with all the delicious dishes on the table,
[00:00:10.900]it can be easy to lose track of how much you’re eating.
[00:00:13.700]That’s why today, I want to talk about something
[00:00:16.400]we can all practice: mindful eating during the holidays.
[00:00:20.160]I’m Brittany Spieker, a Food, Nutrition, and Health Extension
[00:00:23.260]Educator in Brown, Keya Paha, and Rock Counties.
[00:00:27.460]Mindful eating is all about paying full attention to the experience of eating.
[00:00:32.580]It’s about tuning into your body’s hunger and fullness cues
[00:00:35.520]and enjoying your food without distraction or guilt.
[00:00:39.540]This can be especially helpful during the holidays when the food just
[00:00:42.940]keeps coming and coming, and coming
[00:00:46.644]- the temptations are truly endless!
[00:00:48.840]Whether it’s your aunt’s homemade pie or
[00:00:51.313]the irresistible smell of fresh-baked rolls,
[00:00:53.829]it’s easy to overeat or mindlessly eat without realizing it.
[00:00:58.190]So, how do we practice mindful eating during this busy, exciting season?
[00:01:03.760]Let me share a few tips.
[00:01:05.540]First, slow down.
[00:01:07.650]Take a deep breath before you dig in, and
[00:01:10.454]really savor the smells, textures, and flavors of your food.
[00:01:14.010]Chew slowly and put your fork down between bites.
[00:01:17.720]This gives your brain time to catch up with your stomach,
[00:01:20.774]and helps you feel more satisfied with less food.
[00:01:23.920]Second, listen to your body.
[00:01:26.740]Are you truly hungry, or are you just eating because the food is there?
[00:01:30.300]This is your friendly reminder that it’s okay
[00:01:32.949]to leave food on your plate if you’re full.
[00:01:35.120]Being mindful of how your body feels can help you avoid overeating –
[00:01:39.120]therefore avoiding that mid-day giant cat nap.
[00:01:44.420]Third, enjoy your company.
[00:01:46.700]Often, we’re so focused on the food that we forget
[00:01:48.249]to appreciate the people and conversations around us.
[00:01:51.980]Take time to connect with friends and family, and
[00:01:54.879]let the conversation be just as fulfilling as the meal.
[00:01:59.500]You’ll likely find that you’re less focused on the food,
[00:02:01.727]and more engaged in the experience surrounding you.
[00:02:04.760]And finally, make room for balance.
[00:02:07.640]The holidays are about enjoyment, not restriction.
[00:02:11.100]If you choose to have a second helping of cheesy
[00:02:14.807]hashbrown potatoes or a slice of pie, go ahead - but savor it.
[00:02:19.700]Mindful eating means embracing the foods you love
[00:02:22.416]while being aware of your body’s needs and limitations.
[00:02:25.660]It’s about creating a holiday experience
[00:02:27.807]that nourishes both your body and your soul.
[00:02:31.180]So, my challenge for you - slow down,
[00:02:34.227]listen to your body, and savor every bite.
[00:02:37.980]Happy holidays from all of us here at Nebraska Extension!

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Mindful Eating During the Holidays

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