Tips for Mindful Eating this Thanksgiving 🍁🦃

Holiday weight gain doesn’t have to become an acceptable norm.

Notice your thoughts surrounding the Thanksgiving meal. Maybe you’re already setting yourself up to overindulge? Becoming self-aware of our own tendencies towards food is key. If you’re preparing the feast, notice the frequency of nibbling and sampling your dishes.

Maybe you’re cooking and swapping out old school ingredients with healthier versions of traditional dishes. Maybe you’re planning to intermittent fast overnight and make room for the bird and its sides. You might plan on simply eating dinner on Thanksgiving, be mindful not to go overboard secondary to hunger.

Being aware, noticing our thoughts and rationalizations regarding this holiday meal is essential for maintaining current weight.

Here are some alternative options for accountability...

Make healthier choices by utilizing a food journal or an app. This is great to implement before the new year!

Planning your day ahead of time will help you stick to your goals. For example, a lighter breakfast is better than skipping it altogether as a sunrise smoothie will prevent an increased appetite and justifying overindulgence.

Enjoy vegetables instead of high carbs and sugary snacks. Drink water before the feast is served. You’ll feel full quicker and avoid overeating.

During dinner, mindfulness practices can be extremely beneficial. Focus on selecting your favorite foods. Notice portion sizes, chew every bite until it becomes a liquid. Put your fork down while you chew, slowly eating, noticing flavor and aroma. Put your thoughts on gratitude for every tasty morsel! Notice when you begin to feel full and excuse yourself from the table. This will prevent you, (or someone else), from adding seconds to your plate!

After dinner, take a walk outdoors with loved ones. This will help with digestion. You might create a new tradition as well as meaningful memories! Movement is important and provides an opportunity to reflect on the delicious meal!

When dessert is served, challenge yourself to indulge in a bite or simply one sweet treat as opposed to several! Go for the fruit and mindfully notice the flavor!

Enjoy infused water, coffee or tea over pop. Soda is loaded with sugar and diet pop has its own toxic ingredients.

By opting against booze you’ll likely avoid additional empty calories, sugar and carb cravings. Possibly hot flashes, night sweats, and the potential for unnecessary family drama too.

Happy Thanksgiving!

Marla Ruhana is a certified mental health integrative medicine provider.