When we ’ re listening to our body , we ’ re less likely to eat food ‘ just because it was there ’ or overeat past the point of comfort . If we allow ourselves to eat the delicious food on offer - without judgement - we will often need less of it to feel satisfied and full . And we ’ re more likely to choose a varied and nutritious diet in the big picture - because our body feels better with quality fuel on board .
There are many dietitians , books , online articles and courses out there if you would like to learn more about mindful eating . One great book I highly recommend is ‘ Just Eat it ’ by Laura Thomas .
Eat regularly , and plan ahead to make nutritious food choices easy
} Plan out what your day will look like with food in mind . Don ’ t be tempted to skip meals , as a trade-off for eating a more indulgent meal at an event or family gathering .
} Start the day with a balanced breakfast including various core food groups like wholegrain cereals or breads , protein such as eggs , dairy , legumes or nuts , and fruit ( or veggies ).
} If you ’ re eating out more often , bump up your whole food intake through the day with snacks like veggie sticks and hummus , Greek yoghurt , fruit and nuts , fruit and vegetable smoothies , pre-packed salads and chia puddings or overnight oats .
} If it ’ s a bring-a-plate event , think nutrient-rich AND delicious options like grazing plates ( grainy crackers , figs , delicious cheeses , nuts ), sushi platters or gourmet roast vegetable salads .
Keep track of your drinking
} Make sure you ’ re drinking plenty of non-alcoholic fluids throughout the day – water , sparkling water , tea , coffee , herbal tea and smoothies all provide your body with hydration .
} Familiarise yourself with standard serving sizes and go easy on the cocktails - many of which have multiple spirits and rich / sugary ingredients that can leave you feeling less than sparkly by the end of the night !
} Choose a low-alcohol or non-alcoholic option sometimes ( kombucha , soda or mineral water with a twist , soft drink or juice ).
} Avoid drinking on an empty stomach , and have a glass of water between alcoholic drinks .
} Drive to some events and try to have at least a few days off alcohol each week .
WHEN WE ’ RE LISTENING TO OUR BODY , WE ’ RE LESS LIKELY TO EAT FOOD ‘ JUST BECAUSE IT WAS THERE ’ OR OVEREAT PAST THE POINT OF COMFORT .
Include joyful movement daily
As busy and stressful as it can be , the festive season is not a time to dip out on your regular physical activities . Moving our body in ways we enjoy can be a vital tool to help us manage this intense period , and feel and function at our best . Exercise has been shown to improve fitness , stabilise blood sugar levels , reduce stress , and improve concentration , mood and cognitive performance .
Think about what kind of exercise lights you up and recharges you . Even getting out for 15 minutes is better than none . Listen to your body , find what works for you , and get out there ! Here are some fun ideas for joyful movement :
} Dancing } Gardening } Frisbee throwing } Bushwalking } Roller skating } A hit of tennis } A swim or frolic in the sea } Outdoor group exercise classes } Yoga on the porch } Jump rope } Hula Hooping
Final thoughts
The festive season can be a fun time of year for letting loose and catching up with friends and family . It can also be stressful and overwhelming for some . Try to squirrel time away for self-care and nurturing your body . Speak kindly to yourself
YMCA HEALTHY LIVING MAGAZINE 15