
6 min read
Top Tips For Mindful Eating Over The Holidays - Less Stressed, More Blessed"
Author: Michelle Yandle, HPN Certified Nutrition Coach and advisor
Michelle Yandle is a HPN Certified Nutrition Coach and advisor
More by authorOver the Christmas holidays, we tend to be bombarded with an overabundance of every sweet and salty treat that we can imagine. Christmas, of all times, should never be a time for deprivation but we also know that overdoing it can make us feel mentally and physically unwell and that’s not a fun way to get through the holidays!
Mindful eating can help. It’s the ultimate when it comes to getting the healthy foods we love while making room for Christmas treats, guilt-free! The opposite, mindless eating is consuming food just because it’s there. It’s eating while distracted – watching TV, working at a computer or texting on our smartphones. It’s eating for emotional comfort instead of for hunger. And it’s overdoing it because of our mindset that we’ll just get back to our routine in January.
When we pay attention to what we’re doing and why – we’re breaking the ‘highway hypnosis’ of eating, which can slow us down, allow us to consume less, and still be incredibly satisfied. No diets necessary!
Best of all, when we take the time to enjoy Christmas treats with our full attention – it magnifies the deliciousness! Think chocolate truffles x10! We’re also left feeling a lot more satisfied.
So how can we engage in more mindful eating this Christmas? Here are my 5 top tips.
- Practice awareness: Before you eat anything I encourage you to practice asking: Am I Hungry? This gives us time to stop and pause before mindlessly consuming that entire fruitcake. If you are hungry – ask yourself what it is that you need to feel physically AND mentally well and good, and then proceed to tip #2. If you’re not hungry – you still have the right to eat, you’re just making a conscious choice to do so.
- Crowd in: Crowding in is a great practice to get into over the holidays. This concept is simply about looking for opportunities to get nutritious food as often as we can without worrying about what else slips in. Whether it means more veggie based sides and fresh fruit and/or taking a quality supplement like Good Green Vitality - you’re winning!
- Sit down to eat: Whenever possible, aim to sit down to eat. This will help you to pay attention to your food as well as optimise digestion. Remove any distractions, turn off the smartphone, the TV or whatever else might be taking your focus away and simply sit and enjoy your food. No matter what you’ve chosen, take the time to chew your food thoroughly and practice saying thank-you for every delicious bite.
- Have the best bite first: I know this is the opposite of what you’ve no doubt heard or done in the past but having the best bite first can prevent overeating. Hunger is the best seasoning and so when we take to enjoy the best bite first we’re allowing the ultimate flavour experience. Not only that but if the best part is already gone, we’re less likely to feel the need to finish the rest of our plate just to get to the good part.
- Focus on fun not food: Christmas time is so much more than simply food. Why not make it about spending time with family, getting outside in the summer sun, getting movement or simply enjoying a much-needed rest. Often we turn to food for comfort or distraction, so if we can get more out of life and live the life we crave, food will lose its power.
- Sooth the stress without food: Do you find yourself reaching for comfort foods in times of stress? Considering the amount of stress that Christmas can bring, this can be a no doubt difficult time for emotional eaters. The truth is though, if you’re not hungry, to begin with, no amount of food will satisfy. This holiday season, try to find some alternatives to soothe your daily stresses. Filling yourself up with some self-care, doing deep breathing or getting outside are all ways to soothe without food.
The biggest thing though to remember is to practice compassion. If you indulge in glorious Christmas treats, you haven’t fallen off a wagon or ruined anything, you've simply enjoyed some tasty food. Life and eating well is about balance, and so as long as we can learn from experiences and apply that knowledge, our health will not suffer.
Related news
min read
How To Get Rid Of Stress With Nutrition
Good Green Vitality conatins vitamins, minerals, and vital nutrients to further support your body's ability to manage stress, and increase your energy levels throughout the day.
min read
The Best Protein Bliss Ball Recipes
The most delicious protein bliss balls. Made with Nuzest.
min read
How to Kick Start Your Energy
Top tips on how to fight fatigue and get your energy back on track.
min read
The Best Protein Pancake Recipes
The best protein pancakes ever! Made with Nuzest Clean Lean Protein and Kids Good Stuff.
min read
Top 10 Best Protein Porridge Recipes
A list of our favourite porridge recipes of all time, using Nuzest products.
min read
All You Need To Know About Pea Protein & Pea Protein Benefits
Everything you need to know about Pea Protein Powder and it's benefits.
min read
International Women's Day - Tips for Womens Health
Top tips for supporting your health as a women.
min read
How to cope in times of sickness
There is so much information about preventing yourself from getting sick, but what about when we do get sick? It is bound to happen at some point, so it's good to also prepare yourself for times of sickness.
min read
Veganuary - Tips for adding more plant-based foods to your diet.
Benefits of adding more plant-based foods to your diet.
min read
An Interview With Claudia Kelly
We sat down with Claudia Kelly to chat about her life as a New Zealand athlete.
min read
Kids Good Stuff for Brain Health
Key nutrients in Kids Good Stuff to support brain health in kids.
min read
How Can Something So Small, Be So Nutritious?
Why I’m loving the new Good Green Vitality bars – a personal review by Michelle Yandle
min read
End the food fight - How to work with picky eaters
Would you describe your child as a fussy eater? Are mealtimes stressful? Do you worry that your child isn’t getting enough nutritionally? Let's end the food fight!
min read
The Importance Of Protein For Hair, Skin & Nails
There is often an emphasis placed on taking care of your hair, skin and nails from the outside, but what about nourishing from within?
min read
The Link Between Gut Health & Skin
Did you know that the health of your gut can affect the health of your skin? The word 'microbiota' refers to the group of beneficial, and pathogenic micro-organisms found in a fixed environment, like the gut. In this blog, we explore the link between gut health and skin health
min read
Kids Good Stuff for Skin Health
How can you ensure your kids have healthy skin? A part from the obvious, what nutrients can we provide our kids to ensure their skin stays in tip top shape?
min read
Why Is Protein So Important As We Age?
Humans are living longer and longer. How excellent is that? However, if we are not taking care of our bodies the best we can, our bodies may struggle to perform their best as body composition begins to change as we grow older.
min read
The Brain Boosting Benefits of Panax Ginseng
Ginseng, an herbal medicine in widespread use globally, is one ingredient in Good Green Vitality chosen for its brain-boosting potential.
min read
How To Optimise Brain Heath & Function
To optimise brain function we must consider the health of our second brain – the gut! But how do we make sure we are feeding our gut the right nutrients it needs?
min read
Moving Beyond Diets, An Interview With Michelle Yandle
We sat down with Michelle Yandle, HPN Certified Nutrition Coach and got a little insight into who she is, what she does and why she is so passionate about it!
min read
Nutrients for immune health that aren't vitamin C
While vitamin C can certainly help, there are heaps of other foods that contain powerful properties to keep our immune system healthy, some of which may be surprising.
min read
Protein For Kids 101
Why is protein so important for growing kids? How much protein does a child need? What are the best sources of protein? How can I increase protein in my child’s diet? We get up close and personal with protein and why it is so important for our little ones.
min read
How to keep your gut happy
A happy healthy gut needs a few things to continue to function optimally - a healthy balance of bacteria, a strong immune system and naturally, an intact lining. So how do we make sure we have all these things? Michelle Yandle explains.
min read
Is Protein Only Good For Sports Recovery?
You may have heard a myth that you need to consume protein immediately after a workout to maximise muscle growth. Is this the same with preventing recovery? Are the gym goers and fitness fanatics who chug shakes immediately after a workout doing so for muscle repair as well? Well we have the answers.
min read
Pea Protein Vs Whey Protein? Why we use European Peas in our Clean Lean Protein
Protein powder supplements aid the supply of amino acids to the body and can support individuals to reach their health goals. They are a nutrient dense and convenient way to support your daily protein intake. Clean Lean Protein is made from the highest quality European Golden Peas and provides the building blocks for vitality, repair, recovery and muscle growth.
min read
Creative Ways To Upcycle Your Nuzest Tubs
Nuzest tubs use #2 HDPE plastic and are 100% recyclable when the labels are removed, and the powder is cleaned out. Recycling is great, but how about upcycling? There are some awesome ways you could upcycle your Nuzest containers, which can be super fun, stylish and save you money.
min read
Dancing her way to the top - Interview with Christa Albert
We sat down with Nuzest Ambassador and Professional Dancer, Christa Albert, to chat about her dancing career, goals and how she maintains her performance.
min read
Good Green Vitality For Energy
So, what is it that makes Good Green Vitality and Kids Good Stuff such a powerful energy booster? Besides the obvious benefits of having all your daily requirements for vitamins and minerals there is a secret sauce to the ingredients in both Good Green Vitality and Kids Good Stuff that gives an extra kick.
min read
Getting Started With A Gentle Approach To Nutrition
Here are some simple steps to getting started with taking care of your body in a way that feels through gentle nutrition.
min read
Nutrition & Lifestyle for Ultimate Health & Wellbeing
Good health is the foundation for our mental and physical performance. It also allows us to be in a good position to deal with health conditions and the many other things that life throws our way. Despite many of us being confused about the best way to shape our nutrition and lifestyle behaviours for optimal health, there are many simple changes that can be made to enhance our overall wellbeing.
min read
What Makes Clean Lean Protein so unique?
All around the world, the shelves are flooded with protein powders – whey, soy, pea, insect, you name it, it's available. So, what makes our Clean Lean Protein so unique in a sea of worthy competitors?
min read
Maximising Mood In Your Kids
Almost 1 in 7 children and adults aged 4-17 had been diagnosed with a mental health disorder. Amy Butler discusses good nutrition and lifestyle modifications, that can help to reduce the risk.
min read
Long-Lasting Energy For Kids
Children and adolescents are going through massive periods of growth and development. To keep up with the demands of school, extracurricular activities, sports and friendships, kids often need a bit of an energy boost. In our latest blog we break down some specific nutrients for energy, to help support growing kids, and the best places to source them from.
min read
Setting Health Goals & Staying Motivated in 2021
Goal setting is easy, yet it can become overwhelming when trying to achieve and plan for too many goals at once. This year try setting Specific, Measurable, Attainable, Relevant and Time-bound (SMART) goals so you can stay on track and feel motivated (beyond February) to achieve them.
Use this tried and tested goal strategy to set smaller, specific goals to avoid the overwhelm of unrealistic and vague health objectives.