October 14, 2019
Set a Weekly Dining Date!
As we move into cooler Fall days and the routines that typically follow summers passing take time out to enjoy all that this season offers. Schedule time to enjoy October’s bounty locally and mindfully, from food to outings and keep summers bliss with you throughout the seasons. Be sure to schedule time to dine together with friends, family and co-workers at home or in your company café as dining together has been shown to have positive influences on mental health in addition to our eating habits. When mealtime becomes a social event, it has been shown to increase our overall mindfulness, which in turn can help with weight management. Below are five benefits to dining together throughout this Fall season and beyond!
1. More Present at Meals
When we dine with other people, we’re overall more “in the moment” at mealtime. The ability to be more present is elevated by having a companion with us to enjoy a meal. Dining alone often means multitasking at meals – checking emails, scrolling through social media, or watching TV. This leads to mindless eating, and in turn overeating at meals. Having a dining partner eliminates the need for these distractions and brings more focus and attention to our company, surroundings, and what we’re eating.
2. Thoughtful Ordering
Eating with a companion allows us to put a more thought behind our food choices. Maybe it’s sharing or splitting meals or trying something new you wouldn’t otherwise have thought to order. Research has shown that eating with people we don’t know as well leads to choosing healthier options and eating less compared to dining with people we know. Aim for balance when dining out with friends – get a mix of healthy items with one or two indulgent items to share. For example, if a meal comes with French fries on the side, perhaps one person gets the fries while the other orders a veggie option that can be shared.
3. Slow Down and Savor
Dining alone leads to eating meals so quickly that we often don’t take the time to stop and contemplate if we’re even enjoying what we’re eating. Many people eat so fast they forget what was eaten. Dining with others gives us a chance to slow down. If you’re doing the talking, then you are taking breaks between bites to chat. As a listener, people have a tendency to chew slowly as they listen more attentively. Slowing down while we eat allows time to truly savor and enjoy our food.
4. Go Out – Or Share the Work by Dining In
Not every meal with friends has to involve going out to a restaurant. Dining out automatically leads to an increase in calories due to ingredients used and portion sizes, not to mention a tendency to have an extra course than we may have at home, whether it’s an appetizer or dessert. Consider a change of venue by staying in and cooking a meal together – or divide up the work and have friends make an appetizer or side dish while the host makes the main course. Cooking your own meal to enjoy together allows more control over ingredients, portions, and cost. If you are lunching in the company café be sure to visit the salad bar or select leaner options from the daily menu.
5. Dine Together!
Don’t let enjoying meals with other people be a sometimes event. Make time in your calendar to enjoy a meal with someone else at least once a week. Designate a specific meal to meet with someone else. Whether you aim to have breakfast before work with a colleague, lunch with a co-worker, or dinner with close friends on Saturday nights, put it in your calendar and make it a weekly ritual. Socialization during meals is great for mental stimulation, stress relief, and many of the health benefits discussed above. We hope these tips help to increase mindfulness at mealtimes by having someone to share the experience. Making time to enjoy meals with friends or family can be a great way to relax and relieve stress. Food is celebrated in many cultures as a social occasion for bonding with friends and family. Happy Fall!
Slow-Cooker Turkey Chili with Butternut Squash
Ingredients
1 pound lean ground turkey
1 (28 ounce) can no-salt-added crushed tomatoes
1 (14 ounce) can kidney beans, rinsed
1 large onion, diced
4 cups cubed butternut squash
1 cup water
¼ cup tomato paste
3 tablespoons chili powder
1 tablespoon ground cumin
1 tablespoon finely chopped fresh garlic
½ teaspoon ground cinnamon
¾ teaspoon salt
¼ teaspoon cayenne
1 cup shredded sharp Cheddar cheese, for serving
½ cup sliced scallions, for serving
Hot sauce, for serving
Preparation
Prep: 25 m, Ready In: 4 h 25 m
Coat a large nonstick skillet with cooking spray; heat over medium-high heat. Add turkey and cook, breaking it up into chunks, until no longer pink, 5 to 6 minutes. Transfer to a 5- to 6-quart slow cooker. Add tomatoes, kidney beans, onion, squash, water, tomato paste, chili powder, cumin, garlic, cinnamon, salt and cayenne to the slow cooker; stir to combine. Cover and cook on High for 4 hours or Low for 8 hours. Remove lid and stir to combine. Serve hot, topped with Cheddar, scallions and hot sauce, if desired.
To make ahead: Cover and refrigerate for up to 3 days or freeze for up to 3 months.
Tag(s):
Corporate Wellness Newsletters