Ready or not, Thanksgiving is less than a week away!
Though the holiday is about giving thanks (hence the name, of course!) it's commercially advertised as a feast with loved ones to kick off the holiday season.
Eat. Drink. Watch football. Eat. Drink. Nap. Eat. Shop. Eat.
I don't know how your family celebrates this holiday, but mine is (and always has been) a bit chaotic. I say that with the utmost love! I wouldn't change holidays with my family for anything! Chaotic maybe, but also tons of fun!
Since before I can remember, my holiday dinners always started at noon. Yes, noon. And for as long as I can remember, my holidays always included at least two different places to eat. Sometimes the visit would linger. Sometimes you felt like you were scarfing down food just to race to the next house to scarf down even more food.
Something to be grateful for, certainly!
But with two different meals and literal hours of eating (and rushing!), it should come with no surprise that one might experience digestive discomfort.
So, if you are fortunate enough to share a meal (or two!) in good company this holiday, how can you avoid feeling like the stuffed turkey you just ate?
I can't think of a better meal to start practicing mindful eating!
Let's start with taking a breath.
Before you reach for that fork to shovel in some mashed potatoes or stuffing, (Because let's be honest. It's all about the sides!), may I suggest taking a moment to examine your plate. Notice the smells. Notice the colors and textures. Notice the way you feel being amongst the people you care about. Breathe it all in.
Give gratitude.
Even if saying a blessing before your meal isn't your standard practice, still take a moment to be grateful for the food on your plate and the nourishment it provides. Be grateful for the hands that prepared it. Be grateful for the company you share the meal with.
Chew your food.
This one might sound ridiculous, but most of us don't take the time to really eat and enjoy our food. Experts recommend chewing between 30-40 times before swallowing, with the average number being 32. Not fully chewing our food can lead to bloating, diarrhea, heartburn, acid reflux, and other symptoms that nobody wants with their dessert. A helpful trick is to put your fork down between bites. This will also save you from consuming excess calories!
Take note of how the food makes you feel, and stop eating when you're full.
I know. I get it. Easier said than done when this holiday is all about eating! But remember, this is a marathon, not a sprint. And you don't need heaping piles of each dish to enjoy a taste of everything.
Of course, practicing mindful eating isn't only for holiday meals. This is something that you can practice with any meal, starting now!
Other ways to practice mindful eating include eliminating distractions, like phones and TVs, and to eat in silence.
Have you tried mindful eating before? What did you notice? Was it easy or difficult for you to chew your food 32 times? I'd love to hear how your experience was, and I invite you to share in the comments below.
Here's to savoring the meal and the moment! Enjoy!