Mindful Eating this Christmas: Don’t get your Tinsel in a Twist

Christmas is a time when families and communities come together to celebrate, whether for religious or secular reasons. Many associate this end-of-year holiday period with happiness, good food, and good company. However, it can also be a period of over-indulgence, where thoughts about health and well-being take a back seat and eating mindfully is more important than ever to keep us feeling well and in good spirits.

In the spirit of enjoying the festive season without unnecessary worry, here are some suggestions on how to strike a balance between indulging in the treats that make this holiday period so enticing while caring for your nutrition and making sure you approach the New Year feeling well physically and mentally.

Mindful Eating at Buffet Meals

During the festive season, the surge in social events and calendars packed with work functions, holiday gatherings, and family reunions can mean a lot of buffet meals. These events often offer an abundance of food and drink, and you might feel tempted to sample a bit of everything!

However, it’s wise to keep in mind the saying that your eyes are bigger than your stomach, which proves helpful when navigating a buffet meal. Instead of immediately piling your plate sky-high with various dishes, take a strategic approach. Before diving in, do a lap around the food table, mentally noting a couple of dishes you’d like to try. This approach allows you to enter the buffet queue with a plan of action, making you less likely to be distracted and end up feeling uncomfortably full.

Embrace the Veg

Even during the joyful festivities of Christmas, nutritious food like vegetables should remain a crucial part of a happy and healthy celebration. Make it a point to brighten your meals with a colourful array of nutritious veggies, aiming for at least two-thirds of your plate to showcase their goodness.

Embrace the happiness that comes from indulging in a variety of vegetables, adding not only vibrant colours to your plate but also a boost of nourishment for your body.

The appeal of Christmas meals is often their richness, which can mean they feel comforting and hearty – but if that translates into a spike in cholesterol or a sharp rise in blood pressure they can become less comforting and more uncomfortable. A simple way to avoid this, or at the very least, limit its impact, is by making a few healthy food swaps.

If you usually eat red meat on the big day, switch this out for leaner white meat, such as chicken or turkey. You could even swap meat for fish and have baked salmon or poached haddock. Fish is a great alternative because it is packed with protein and omega-3 fatty acids that boost brain function. Whereas red meat increases the level of triglycerides in our bodies, putting us at risk of heart disease, fatty fish has been shown to decrease our heart disease risk level due to its nutritional benefits.

In one study of 40,000 American men, it was found that those who ate fish regularly were 15% less likely to develop heart disease. That should be incentive enough to switch out one roasted meat dish for a tasty fish dish – especially as a well-cooked piece of fish can feel just as indulgent as a large piece of steak, but will boost your heart health instead of putting it at risk.

When cooking your vegetables, try to refrain from adding additional fats such as butter, cream, and oil. The rest of your dishes are probably seasoned enough, so you likely won’t even notice whether your broccoli is lathered in butter or not. You could also attempt a plant-based meal option such as a nut roast or chickpea and mushroom stuffing that’s filled with nutrients and protein, just without the meat. Better for the planet as well as your health!

Mindful Munching

Bowls of crisps or sweets, boxes of chocolates, sausage rolls, and trays of mince pies often make appearances around the house and at social events during the holidays. However, these tempting treats can lead to mindless snacking, which could cause fluctuations in blood sugar levels.

If you’re hosting your own party, consider swapping out some of the traditional snacks for healthier options like mixed nuts, crisp breads, mezze-style dips, or homemade vegetable crisps. Opt for shelled nuts, as they require more effort; slowing down mindless snacking and encouraging a more mindful approach to enjoying the festivities.

Eating Out

Indulging in a restaurant meal is a delightful experience, but the meal preparation is beyond your control so making mindful decisions becomes crucial. However, you can still savour the full restaurant experience while opting for healthier choices.

Before heading to the restaurant, take a moment to look over the menu and plan your selections. Feel free to communicate your preferences to the restaurant staff, especially if you have specific health concerns like high cholesterol. Simple adjustments, such as swapping fries for a jacket potato or requesting dressings on the side, can make a significant difference and most restaurants are generally accommodating and willing to assist with your requests to ensure an enjoyable Christmassy meal without any worry.

Embracing Balance After Indulgence

If you end up overeating and feeling uncomfortable after a meal it’s not the end of the world! And it also doesn’t mean it’s time to throw in the towel and forget about looking atfer your body for the rest of the holidays. Try to simply adopt a more mindful approach with your subsequent meals. For instance, if you’ve had a larger-than-usual lunch and aren’t feeling very hungry by your usual supper time, consider choosing a lighter meal, such as a refreshing salad or a wholesome frittata. Try not to skip meals as this can impact your relationship with food while reinforcing a cycle of overeating and under-eating – it’s best to maintain a balanced approach.

If you’ve enjoyed indulgent foods the night before, you might wake up the next day feeling hungry. Digesting heavy proteins and high-fat foods can be a significant task for your digestive system, which will have been working overtime during the night. Now is a great time to kickstart your day with a healthy and nutritious breakfast: a green smoothie packed with antioxidants and nutrients or a hearty bowl of porridge with nut butter and fruit are both nutritious (and delicious!) options. Alternatively, you could try a piece of sourdough toast with avocado and a poached egg to get your day off to the right start.

The goal is to begin your day feeling full and fuelled, making you less likely to reach for sugary or salty snacks and more inclined to enjoy your meals while staying comfortable and feeling well.

Exercise this X-Mas

You don’t necessarily need to hit the gym or go for a run; a leisurely walk with family or friends after meals can aid digestion, and dancing at Christmas parties is also a joyful way to stay active!

Responsible Drinking

As the holiday season brings forth its festive cheer, it’s essential to be mindful of the potential pitfalls associated with excessive alcohol consumption. Try to strike a balance between a joyful and healthy celebration where you can. For example, if you’re at a party, you might consider moderating your alcohol intake by pacing yourself with one drink per hour or having a glass of water between every alcoholic drink.

Staying Hydrated

The richness of Christmas food can increase thirst. Be mindful of this and make sure you’re drinking plenty of water—the best way to stay hydrated. Water isn’t just for in between alcoholic or sugary drinks; make it your morning routine and sip throughout the day to flush out toxins and reduce your chances of being struck down with a headache.

In Summary

This year, take control of your Christmas by consciously caring for yourself. It couldn’t be more important to relax, kick back, and enjoy all the season has to offer without any worries. Enjoy indulging in festive treats like mince pies and chocolates while just remembering to be mindful of your wellbeing: a short walk here and there, getting your veggies in, and making sure you’re hydrated are all easy-to-remember steps that can help you feel physically and mentally strong as we jump into 2024.