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The Art of Mindful Eating: Top Tips Holiday Edition

In the midst of holiday gatherings, picture this: effortlessly cruising through those festive feasts with a stress-free vibe. But, if you're like many of us, just before Christmas, this time can often lead to less-than-ideal choices, thanks to the mounting stress and fatigue.

I get it—I've been there. The mile-long to-do list, the last-minute shopping frenzy, the mad dash to pack gifts, especially if you're gearing up for travel. It's a chaotic dance, and reaching for food seems like the default move when the intensity hits. That's why, personally, I've adopted a strategy each time December approaches: a plan to ensure that when January 2nd rolls around, there's no room for regrets.

This blog post is your guide to mastering the art of mindful eating, a tool that can transform your holiday season from a stress-inducing marathon to a joyful celebration.

We'll explore how to acknowledge and navigate the challenges of this food-centric time, empowering you to make mindful choices, stay on track at parties, and usher in the New Year with a sense of well-being.

Holiday-stress free picture. Mug with hot drink

So, grab a cozy spot, and let's chat about how to turn this holiday season into a stress-free feast for the senses. Ready to embrace the magic of mindful eating? Let's dive in!

Step 1. Acknowledging Holiday Stress

In the hustle and bustle of the holiday season, it's crucial to acknowledge the elephant in the room—stress. The pursuit of crafting Insta-perfect celebrations, entwined with the demands of daily life, has the potential to transform this joyous season into a stress-laden challenge. And let's be real, stress often becomes the trigger for less-than-optimal choices, especially when it comes to what we eat.

Take a moment to recognize the challenges you might face. The never-ending to-do list, the deadlines, the last-minute shopping—each item on the agenda contributes to the stress that can, in turn, influence your relationship with food.

If you're feeling the weight of holiday stress, know that you're not alone. Many of us navigate the delicate balance between creating "picture-perfect" celebrations and managing the realities of our daily lives. You can acknowledge that and seek solutions aligned with your well-being.

The Weight of Holiday Stress: A Realistic Perspective

Research published in the New England Journal of Medicine a concerning discovery: the average American gains just under 1 pound during the holiday season. While this might not seem significant, studies indicate that this weight is often not lost as the seasons change.

Shockingly, it can account for more than 50% of the total weight gained throughout the year. When holiday weight gain is not reversed, it can contribute to a cycle of gradually putting on extra pounds over a person’s lifetime, increasing the risk of various diseases, including diabetes and heart disease. [1]

When I say that stress-related eating tends to spike during the holiday season, it won't be a revelation. Understanding this trend can empower you to approach your choices with mindfulness, recognizing that stress is a common factor, not a personal failure.

Remember that the goal isn't to eradicate stress entirely (because, let's face it, that's nearly impossible during the holidays) but rather to manage it in a way that allows you to savor the season without compromising your well-being.


Step 2. Let's get to the bottom of Holiday Stress

If the upcoming holidays are stirring up uncertainty, take a moment for some soul-searching. What's the biggest fear hanging out in your mind? Why might this season be challenging for you?

Let those swirling thoughts hit the paper; no need for perfect structure—just let it flow. Scribble down why this season might throw you a curveball and, on the flip side, jot down all the reasons you're a holiday rockstar. It's like decluttering your mind to make space for a season that aligns with your strengths.

Believe me, this simple exercise can be a game-changer. It's your opportunity to peel back the layers and recognize your substantial control over your holiday experience. Consider this your initial step in preparing for a less stressful holiday season, grounding yourself by understanding potential triggers or roadblocks.

And if you're kind of like, "I don't know, I don't think it's going to be that tough," then write out all the reasons why you think you've got this. Because here's the thing. Sometimes, we get a little overly confident, and then we get a surprise. So it would be good either way.


Step 3. Setting Clear Goals for a Stress-Free Holiday Season

Now, let's talk strategy for this festive season. You need to have a goal in your mind. It's not about judgment; it's about setting intentions that dance harmoniously with your well-being.

Some may say, "I just want to maintain," and that's a great goal. But here's the catch—often, when we aim for maintenance without vocalizing it, the scale tips in favor of gaining a bit more than anticipated. Not because gaining a few pounds is a problem—it's not—but because it might not align with what you initially intended.

And for those boldly declaring weight loss as their goal during the holidays, in the worst-case scenario, you maintain. I'm not saying this from a place of judgment; it's just a little wisdom from experience. Been there, done that...

Now, let me share a crucial piece of advice when deciding between maintaining or losing weight during the holiday season. I personally find it easier to navigate the holidays with the goal of losing weight. It's less confusing; you can decide to lose just enough weight to feel good about your well-being—like half a pound or one pound—without feeling deprived of seasonal delights.

Before understanding what maintaining meant for my body, I unknowingly followed a weight-gain pattern during the holidays. My recommendation? Choose a weight loss goal unless you've mastered the art of weight maintenance.


Step 4 The Power of Planning Ahead for a Balanced Holiday Season

Now, onto the next step — assessing what will support you in reaching your goal.

Regarding holiday preparation, I firmly believe in a good plan; I need to have one. If I don't plan my December in advance, I already feel behind since my son's birthdays fall right before Christmas.

You can't underestimate the power of planning ahead; otherwise, reality quickly overwhelms us. Amidst the holiday chaos — with gifts, decorations, and festivities — it's crucial to be realistic about what you can manage. We often think we need to do everything every single day, all the time, or we're doing nothing right. It's a mindset that sets us up for stress rather than success.

While a wishlist of self-care activities might be delightful, let's distill it down to the most impactful actions that truly move the needle for you. What's that one thing you can commit to regularly? Not necessarily daily because, let's face it, sometimes daily tasks lead to doing nothing. Choose that one action you know makes a real difference, and commit to it consistently. It might differ for each person, but finding that one key activity can be a game-changer in maintaining balance during the holiday season.

And when you feel solid, consider adding one or two more beneficial practices. These can be quick and easy or a bit more involved but impactful nonetheless. Engage in:

  • gentle stretching in the morning or before bedtime,

  • go for a walk (long or short—it doesn't matter),

  • practice box breathing when stressed,

  • incorporate exercises or journaling before bedtime,

  • meditate,

  • increase your daily water intake (try infusing it with cucumber or lemon),

  • or tune into a positivity podcast.

Simple things do not necessarily require spending a lot of time doing them.


Step 5 The Power of Mindful Eating: A Journey to Holiday Harmony

Up to this point, we've established clear goals and practical strategies for maintaining balance during the holiday season. Now, let's rediscover the essence of a practice that's been often misunderstood—mindful eating.

Beyond the buzzword, it is a potent tool, extending far beyond the dinner table. This approach has the transformative power to revolutionize how we experience both the joys and challenges of the holiday season.

Research reveals that individuals practicing mindful eating reported reduced emotional eating, particularly during high-stress periods—exactly the scenarios frequently encountered during the holiday season.

Imagine this: You're at a bustling holiday party, surrounded by delectable treats and lively conversations. Instead of mindlessly reaching for another hors d'oeuvre, you pause, savoring the flavors of each bite. You engage in conversations without being fixated on the buffet, creating a harmonious blend of mindful indulgence and social connection.

Now, let's bring this concept into your reality. Before reaching for that second portion, take a deep breath, grounding yourself in the present moment. Remind yourself—it's just food. It tastes good, but we must identify and discard thoughts that foster scarcity around food. While it's a substance to be enjoyed, chewed, and savored, it shouldn’t hold overwhelming importance. Especially during the holidays, when much of our enjoyment is entwined with food, this can pose a challenge for those struggling with overeating.

In the spirit of balance and joy, I suggest exploring alternative traditions or engaging activities that ignite genuine excitement, shifting the focus away from sole food. Seek joy in experiences that extend beyond the dining table. Socialize, indulge in a 20-minute conversation, and then, if the desire persists, indulge in that second piece. This approach aligns with the wisdom of mindful eating, offering a pathway to navigate the complexities of holiday indulgence with grace.

Savoring the Season with Mindful Reflection

As we gracefully wrap up our journey through the intricate dance of holiday indulgence, we've armed ourselves with clear goals, practical strategies, and the transformative power of mindful eating. The holiday season, delicately balanced between joy and stress, becomes an opportunity for self-discovery and intentional living.

Let's recap our practical approach:

  1. Acknowledge stress and be fiercely aware of your triggers.

  2. Set up your goals like the boss you are.

  3. Craft a realistic plan to conquer your goals, and always be prepared with a Plan B—because, let's face it, life loves surprises.

  4. Breathe. Seriously, breathe. It's okay if you don't conquer everything on your list. Your holiday spirit is resilient.

  5. Mindful eating - it's just food. The second piece of chocolate cake will taste just as delightful as the first. Go ahead, create memories that outshine the fleeting pleasure of a dessert.

As you savor the season with mindful reflection, I wish for it to be a time of not just culinary delights but also profound self-discovery, intentional living, and the creation of cherished memories. Here's to a holiday filled with harmony, joy, and a mindful appreciation of every moment.

Ready to ditch holiday stress? Download my free Holiday Freedom Journal Prompts for a joy-filled season. Uncover what's holding you back, conquer chaos, and rediscover holiday magic. Your stress-free journey starts now!


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