I’m diving back into the topic of mindful eating during the holidays (you can check out part one here). Today, I want to focus on what to *actually* eat.
- Make a whole foods, plant based diet a priority. As a yoga instructor, I view food through the lens of nourishing the body so it can function optimally for well-being. Every where we turn, there is a new fad diet and fanatical followers. I prefer to follow the advice of Hippocrates: “Let food be thy medicine and medicine be thy food.” The University of California Davis Integrative Medicine has coined this catchy couplet “greens, beans, berries and seeds” making it easy to remember what to include in our diets. You can download a free reference chart here.
- Do not restrict food intake. Deprivation leaves us feeling dissatisfied and sets us up for failure. Period.
- Start each meal with a serving of fruit or veggies. Studies have shown that eating an apple prior to a meal reduces caloric intake by 15% (see the study here). Another study showed eating a bowl of vegetable soup first reduced calories even more – 20% (read more here). This is especially useful during holidays when calorie dense foods are plentiful. In a webinar from Forks over Knives, Matthew Lederman explains the connection between satiety and calorie density. Satiety is the physical feeling of our stomach stretching which turns off the hunger signals. If we can fill our stomachs with nature’s “multivitamin” (i.e. fruits and veggies) high in fiber, nutrients, and water content, then we will be less likely to overload on richer, more processed foods.
- When indulging, be very intentional and present with your choices. Refer back to part one of this series. If it is worth the splurge, take the time to savor each bite, chewing slowly, and engaging in the present moment.
As a side note, I am a huge fan of NutritionFacts.org for the latest updates on nutrition research. There are more than a thousand videos on nearly every aspect of healthy eating. It is a FREE, non-commercial, science based public service.