Jessica Beagan

Self-Care and Mindful Eating Over the Holidays The holidays are meant for indulging in the simple pleasures. This can mean spending precious time with friends and family, attending holiday parties, and often an abundance of delicious food. You are not alone if you’re feeling less than confident navigating through all those extra food festivities with grace. With a dash of body respect and a dollop of self care, you have the recipe to stop worrying and start enjoying all the festivities to come! It is important to remember the holiday season, just like every other season, is a time to take care of yourself. From taking pleasure in your favourite foods, tobogganing down that perfect snow bank or curling up with a really great book, self care is just what the doctor ordered. It’s also important to practice self-compassion. Should you find yourself overstuffed one too many times, practice forgiveness – we are only human after all! Plus, wouldn’t life be a royal bore if everyone were perfect? So how can you make the most of the holidays? It all starts with self-care and mindfulness. 1. Nourish often. When we eat small meals over the day, it helps our blood glucose stay normal. This also helps keep away the ‘hangry’ so we stay in charge of our food choices when we show up for say, that big family dinner. The key is to stay in touch with your body. Listen closely; it will lead us to make food decisions in our best interest when we stay attuned. 2. Hydrate. It’s easy to forget to drink, only to find ourselves parched after a long day of hustle and bustle. Try toting around a reusable water bottle. Staying hydrated helps keep us energized and our bodies functioning at their best! 3. Be active in ways you love. Moving our bodies is meant to be enjoyable, not dreadful. Try going for a nice hike with family, or take advantage of seasonal fun like free public skating at your local arena! 4. Count those sheep! Sleep can easily be sacrificed over the holidays. Getting our zzz’s helps keep our minds sharp and in tune with our body’s needs including nourishment. 5. Be grateful and get presents! Oops, I mean BE present. Living in the moment can be incredibly freeing. It’s helpful to focus on the present and everything we’re grateful for. Another way we can take advantage of the moment is to really savour our food by practicing Mindful Eating. Think about that mind body connection - eat what you desire with body attunement. It’s about taking the time to deeply appreciate food, letting go of “food rules” and reconnecting with our body’s innate ability to guide our eating. Here are some tips for you to practice Mindful Eating this holiday season. 1. Sit up with straight posture and breathe through your meals. 2. Involve all your senses – enjoy the sight, scent, taste. 3. Chew slower and focus on enjoying each morsel. 4. Let go of the idea of “good” and “bad” foods. 5. Notice thoughts and feelings without judgement. Take Home Messages o Take care of yourself: make YOU, your first priority. o Food nourishes and gives us pleasure: savour these moments. o Forgive yourself, if you overeat: We’re only human! Recipe: Raw Gingerbread Men and Ladies Ingredients o 120g dates (packed 3/4c) o 3 tbsp raw almonds o 1/4 tsp ground ginger o 1/4 tsp cinnamon o 1/8 tsp nutmeg o 1/16th tsp cloves o tiny pinch salt 1/4 to 1/2 tsp vanilla extract Instructions: Blend in a food processor, form into little gingerbread, and enjoy! Alida Finnie is one of our Registered Dietitians. In practice for nearly a decade now, she creates personalized nutrition plans based on your wellness goals. Alida’s specialty is helping those with weight concern use an alternative approach to dieting – Intuitive Eating. Her unique approach focuses on enjoying nourishing food for our bodies and our minds. For more information about programs available at HPC or to consult Registered Dietitian, Alida Finnie about your nutrition questions, click here. Adapted from Psychology Today, The Centre for Mindful Eating and www.intuitiveeating.com Recipe from Chocolate Covered Katie.