The holiday season ushers in cooler temperatures, spirited generosity and for many of us, legitimate concerns of holiday weight gain. While it may feel like we steadily gain weight during this time, research shows otherwise. Believe it or not, the average person gains less than one pound. And yet, holiday gains contribute to more than half of our annual weight gains. This means while we may not gain much, mindless calorie consumption during the holidays sets us up for future weight gains well into 2008.
Fortunately, we can transform our fears of holiday weight gain into an opportunity to practice mindful eating. At the core of mindful eating is awareness. Eating with awareness means eating with your whole being present. Every bite is savored. Every morsel appreciated. No calorie counting, just true nourishment. So, if you gulped down that non-fat soy latte while holiday gift shopping or ate a “working lunch” at your overflowing desk, then you are a prime candidate to begin the practice of mindful eating.
By being mindful of your food choices and portion sizes, you will more readily consume an amount appropriate for natural weight maintenance. The following steps will allow mindful eating to blossom, even when schedules are tight.
1. When eating, just eat. This means no phone, television or other distraction for starters. If possible, even practice eating in silence on occasion to make room for eating awareness to develop. Food is a basic human need and we deserve adequate, devoted time to do nothing other than nourish our bodies with wholesome nutrition.
2. Be seated. Ideally be seated at a dining table. However, the important point is to not eat while on the go. If you simply must eat on the run, then at least sit down on a bench in the shopping mall, at a nearby park or even in your parked car. By being seated, you are acknowledging that eating is a priority and requires your attention. Standing showers are for people on the go, bubble baths are for people living in the moment. Approach every eating episode as if it were a bubble bath experience.
3. Taste your food. Only you know how many times to chew your food. The key is to take the time to really chew your food with care and attention. Take note of the texture, saltiness, sweetness or whatever tastes unfold. Choose wholesome, natural foods which radiate full flavors and avoid artificial colors and preservatives. By thoroughly tasting all-natural foods, you may discover you need fewer bites to reach satiation.
4. Create your ideal food environment. We live in a highly abundant food environment. Especially during the holidays, it is critical to carry healthy snacks including fruit, nuts, whole grain crackers or pre-cut veggies. Knowing you have an option may help you curtail mindless consumption of holiday treats. Another surefire plan is to eat more protein. A planned afternoon snack of hummus (good source of transportable protein) and carrots coupled with one holiday cookie is better than grazing all day on holiday cookies in the absence of any protein or any awareness.
Remember, mindful eating is a practice of awareness. Begin with these basic steps and any concerns over holiday weight gain will be a thing of the past.
BDO (www.BlackDoctor.org) is the World’s largest and most comprehensive online health resource specifically targeted to African Americans.
By Rachel Cheatham, BDO Contributing Writer
Rachel Cheatham, MS, is currently completing her PhD in Nutritional Biochemistry and Metabolism at the Friedman School of Nutrition Science & Policy at Tufts University. She specializes in the biopsychology of eating. She can be reached at rachel.cheatham@tufts.edu.
Reference: Yanovski, JA, Yanovski SZ, Sovik KN, et al. A prospective study of holiday weight gain. N Engl J Med 2000;342:861-7.
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