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This version of NSU News has been archived as of February 28, 2019. To search through archived articles, visit nova.edu/search. To access the new version of NSU News, visit news.nova.edu.
This version of SharkBytes has been archived as of February 28, 2019. To search through archived articles, visit nova.edu/search. To access the new version of SharkBytes, visit sharkbytes.nova.edu.
Holiday Eating – Be Mindful!
Submitted by: Marilyn Gordon, Ed.D., RD, CSSD, LDN
Registered Dietitian, Certified Specialist in Sports Dietetics, Licensed Dietitian/Nutritionist
As the holiday season approaches, it is time to put some mindful eating habits into place.
What is “mindful eating?” Eating in a mindful way requires being present in the moment. It requires checking in to the body’s sensations of hunger; what does hunger feel like? How much does one need to eat to feel at their best; not still hungry but also not full and uncomfortable? Since the upcoming holidays are usually busy with family gatherings, parties, and distractions, it is easy to disconnect from the physical sensations of hunger and fullness and just let “autopilot” take over and steer us through into the new year.
Here are some tips to keep you mindful this holiday season:
v Separate eating from watching TV, driving, computer work, and reading.
v Eat your meals sitting down at a table.
v Before eating any meal or snack, pause and assess any physical sensation of hunger.
v Take a nice deep breath and relax.
v Be choosey about your food selections. What is it you really want?
v Look at all of the food offerings. Are they visually appealing?
v Take one bite and pause, asking yourself if it meets all of your expectations? How are the flavors, temperature, and texture? Savor the flavors but if it does not meet your expectations, do not keep eating just because it is on your plate.
v Eat slowly. What’s the rush?
v Put your eating utensils down in between bites. Savor the first bite not worrying about the next.
v Take frequent pauses in between bites and check into hunger and fullness levels.
v Eat to a point of satisfaction but not fullness. If you were a gas tank, you would be 75% full.
v Remember that we are fortunate to have an abundance of food. Eat only the amount that you need in the present moment. Tomorrow is a new day.
Happy Holidays!