The holidays are here!  Chocolate, cookies, candy canes and multiple Christmas dinners.  We all love to celebrate the holidays with family, friends and of course FOOD.  Before we know it we’ve eaten a week’s worth of meals in a span of three days.  What’s important to consider is how we are eating that delicious pumpkin pie that Aunt Babli brought to dinner.  You take one bite and “yum!”  Second bite and “mmm!”  Third, fourth and the remainder of the pie you may not have even noticed as your attention was drawn to the television, people talking or thinking about the next holiday event you have to attend.  Before you know it, you look down at your plate and the large serving of pie, IS GONE!  You barely had the chance to truly enjoy it.

Here are 4 tips to turn those mindless meals this holiday season into a mindful and enjoyable experience.

1. Gratitude – we have an abundance of food in North America so it’s easy to take food for granted. Practicing gratitude allows us to be mindful of the fact that we are easily able to access a variety of nourishing foods.  So before you dig in, take a moment to be grateful for the meal in front of you.
2. Eat Slowly and Breathe – between bites, put your fork down and take a breath. Unless you consider indigestion rewarding, there is no prize for the person who scarfs down their meal the fastest.  Eating slowly and breathing will allow you to feel full faster as your stomach will send signals to the brain saying “hey there’s food in here and it’s filling up!” You will also give your- self the chance to feel pleasure and satiety.
3. Chew – we all know how important it is to chew our food. It’s simple.  The problem is, a lot of us do not chew enough.  Chewing makes it easier to digest food.  That means less stomach issues such as bloating and the ability to absorb more nutrients.
4. Connect to your Senses – as you eat your meal, observe the way your food looks. Notice the smell.  What is the texture like and how does it feel in your mouth?  Connect to the taste and appreciate it.  Picture its journey from your mouth to your stomach.

It’s understandable that holiday parties also include family, friends and great conversation.  Following these tips may not be viable for an entire meal.  In this case, practice mindful eating for the first 2-3 minutes of your meal.  Mindful eating everyone!