The most wonderful time of the year can also be the most tempting when it comes to breaking healthy habits. With the added stress of a busy holiday schedule, frequent social gatherings, and a season filled with delectable baked goods, many struggle with overindulgence or restriction due to fear of a binge. The wellness experts at Sworkit are here to support you through every cookie swap and gingerbread house contest!
Practicing mindful eating during the holidays does not mean skipping your favorite festive sweets. With a few wellness-centered tips, finding balance during the holidays is possible. Make your gift to self a promise to honor your body and stick to your goals as we enjoy the merriest time of the year.
Dig into our go-to tips for staying healthy when it comes to holiday nutrition.
Understanding Mindful Eating
Mindful eating is far from a trend; it’s a lifestyle and a commitment to feeling your best. Think of this approach as being present and aware during meals. Too often, we mindlessly consume snacks and high-caloric foods without listening to our body’s satiety cues. Not only does this lead to unconscious binging during the holidays, but eating on autopilot also robs us of the enjoyment of great food. Unlike a diet, mindful eating is all about honoring your hunger cues, not restricting.
Being wellness-focused during the holiday season has a number of benefits including reducing stress and anxiety, fueling our energy during the hustle and bustle of the season, preventing overeating and the inevitable stomach aches and headaches associated with too much sugar and sodium, and, of course, allowing us all to enjoy our favorite festive foods.
Practical Tips for Mindful Eating
Adding a few simple wellness hacks to your holiday health routine can keep you on track and feeling your best.
- Stick to Smaller Plates. A party platter full of cookies is hard to resist! Smaller plates encourage mindful servings and promote portion control. This technique also gives us time to pause before going back for seconds, digest, and decide whether or not we truly want that second helping.
- Limit Distractions. Turn off the electronics and savor the food! Focusing during meal times allows us to be truly present. Avoid eating in front of the TV or computer and use this time to catch up with loved ones instead.
- Slow Down. This time of the year can feel rushed and stressful. It’s important to slow down during meals and take time to savor the cuisine — and the moment. Slowing down empowers us to be better attuned to hunger and fullness cues.
- Eat Sitting Down. Avoid eating on the go. Sitting down for meals allows us to be more aware of how much we’re consuming and is a good hack for avoiding the temptation to “graze” on low-nutrient, high-calorie snacks all day.
- Share Meals with Others. Tis the season for sharing and caring! Whether you’re out to eat or at a friend or family member’s house, sharing meals is a great way to taste a bit of everything without compromising your fitness goals.
Strategies for Holiday Gatherings
Make a list, check it twice, and don’t go into the holidays without a plan.
- Prep Before You Binge. Consider food choices prior to an event to avoid the pressure of the moment. If you’re unsure what will be on the menu, bring your own dish to share!
- Snack Smartly, Don’t “Save” Calories. Steer clear of the outdated mantra of “saving up calories” to overindulge at an event. Not only is this terrible advice that will leave you grumpy and hangry all day but over-restricting leads to binges and causes a severe spike in our blood sugar. Instead, eat mindfully throughout the day and have a healthy snack before parties so you don’t arrive starving and ready to demolish the cookie table.
- Allow Indulgences in Moderation. Drop the guilt and enjoy a little treat. Eating for satisfaction as well as satiety actually keeps cravings at bay. Remember; food isn’t just fuel. It’s also joyful, fun, and part of honoring our bodies!
Managing Stress and Emotions During the Holiday Season
You’re not alone in managing your holiday stress. The amazing team behind the best holiday health app is here to support you every step of the way. Know your triggers so you can manage them well in the moment.
- Recognize Emotional Eating. Are your triggers stress? Boredom? Social anxiety? Make a food journal and note how you felt before and after overeating. This can give us clues on how to manage our triggers in a healthier way for future events.
- Practice Mindfulness Techniques. Bring your favorite exercise app along for the holidays. We may not always have time to hit the gym, but Swokit’s extensive library of interactive HIIT exercises is a great way to burn stress and get some much-needed “me time.” Explore cardio, strength, yoga, meditations, and more all from one simple fitness app.
The Holiday Season Wrap-Up
Put a bow on a job well done and refocus on your goals for the new year. The time following the holidays is too often filled with regret. The team at Sworkit wants to replace the January crash with a January power push. Reflect on how your holiday nutrition journey made you feel. What are you especially proud of? What would you change next year?
Next, set your intentions for 2025. We’re here to be your virtual accountability partners, anytime, anywhere, with our revolutionary fitness app. Download Sworkit and get to Swork!
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