December 7, 2020
MAKING IT A MINDFUL HOLIDAY SEASON
I think we can all agree that this holiday season will be unlike any other, and yet, somehow, while this year seems to feel like it has lasted an eternity, it’s flying by all at the same time. That’s why it’s more important than ever to explore and implement some mindfulness techniques this holiday season to ensure we take some time to smell the roses…or maybe that freshly baked pumpkin pie.
What is Mindfulness?
You may be hearing about the idea of “mindfulness” a lot more these days, but it’s certainly not a new concept. Mindfulness is said to have been around for over 2500 years. Becoming more “mindful” is the process of bringing one’s attention to the internal and external experiences occurring in the present moment without engagement or judgement. Sounds like the medicine we could use in these unprecedented times!
Common Mindfulness Practices
There are many approaches to mindfulness. During the holiday season, it’s important to find a few mindfulness techniques that work best for you. These can include:
• Deep Breathing
• Meditation
• Yoga
• Journaling
• White Noise or Sound Healing
Whichever mindfulness approach you choose, make sure to practice a few minutes a day so that it becomes a habit.
Mindful Eating
The concept of mindful eating becomes very popular around the holiday season. Mindful eating is more about why we eat versus what we eat. Here’s some tips to make your holiday meals more mindful:
• Don’t show up to holiday meals on an empty stomach – have a satisfying breakfast and snack beforehand to prevent overeating too fast.
• Plate your food and be careful about overfilling your plate.
• Aim to load up on vegetables and fruits at holiday meals, while keeping lean proteins and carb sources (like potatoes, pastas, and corn) to a ¼ each on the plate.
• Set the table and incorporate holiday elements like a festive centerpiece, decorative napkins, or holiday music.
• Instead of loading up food on the dining room table, set up a buffet station in another area such as the kitchen to prevent overdoing it on the portions.
• Eat mindfully by putting your fork down between bites, chewing your food, and having a sip of water.
• Before going back for seconds, take a break to chat with people around the table, drink some water, and check in with yourself and your hunger levels.
• Use the Hunger Scale to assess your hunger level.
Move Mindfully
According to the the Dietary Guidelines for Americans, the recommendation is to get 30 minutes of movement a day, and days of holiday meals are no exception. Move with intention to find mindful movement. In addition to doing a morning workout to burn off some energy, make sure to get moving during and after the meal as well:
• Help with clearing the table and washing the dishes between courses or after the meal
• Have a friendly family game of tag or touch football in the backyard between courses
• Go for a family walk around the neighborhood
• Family dance party, anyone???
Give Gratitude
Gratitude has been shown to not only increase in happiness, health, and other desirable life outcomes, but also reduces negativity that can lead to poor mental and physical states. - American Psychological Association
Do a Gratitude Jar at your family dinners to keep the energy light and positive:
• Put a blank piece of paper and pen at everyone’s place setting or near the buffet table
• Encourage everyone to write something down they are grateful for this year – it can be either by anonymous or people can put their names
• Fold it up and place the paper in the jar
• Everyone draws a piece of paper to read out loud around the table
What are some ways you will be incorporating more Mindfulness into your holidays this year?
RECIPE CORNER: FARRO & CRANBERRY SALAD WITH SPINACH & FETA
Serve this recipe at your next holiday gathering. Not only is it simple to make and festive with all the brilliant colors, but this salad has loads of healthy high fiber nutrients that will boost everyone’s spirits!
INGREDIENTS:
2 cups farro (uncooked)
2 cups spinach, chopped
1/2 cup dried cranberries
1/4 cup feta cheese crumbled
FOR THE DRESSING:
2 tablespoons honey
1 tablespoon Dijon mustard
1 tablespoon diced shallot
1/4 cup balsamic vinegar
1/3 cup olive oil
salt and pepper, to taste
PREPARATION:
Cook your farro according to package directions. Drain and set aside to cool. Meanwhile, you
can cut up your spinach and make the dressing. In a small bowl, mix the honey and Dijon until well-combined. Add the diced shallot, balsamic and olive oil and whisk until slightly thickened. Taste and season with salt and pepper.
Combine the farro, spinach, dried cranberries, and feta in a serving bowl. Drizzle with dressing and toss to combine. Serves 4.
NUTRITIONAL INFORMATION: Serving size: 1 cup; Calories 370; Total fat 19g; Sat Fat 4.5g;
Carbohydrate 40g; Protein 9g; Cholesterol 0mg; Sodium 180mg
