It is that time of the year – the season of cakes, cookies, wine, and festivities. Whether you choose to stay in or venture out, one constant is the array of delectable treats that tempt you to stray from your fitness goals and diet. We can always label it a ‘cheat day’, but since the Christmas-New Year season extends to almost a fortnight it could impact the fitness gains you earned through hard work. Experts provide tips on how to strike a balance between festive indulgence and enjoyment savouring the culinary delights, while maintaining a watchful eye through mindful eating.
Practice of mindful eating
For the most part, we are all aware of healthy eating habits and know what is good and what is not. One just needs to put effort towards putting the knowledge – readily available through a number of mediums to practice mindfully.
Talking about eating mindfully during festive seasons, Bengaluru-based dietitian Deepalekha Banerjee says, “Just being conscious about healthy eating doesn’t help; this is where the importance of mindfulness comes in.”
According to Banerjee, being mindful facilitates the application of what you already know about healthy eating. “I am conscious that I have to be healthy, and if I am not implementing it in my eating pattern, it does not help,” adds the founder of e-clinic 360 Degree Nutricare. “There is an enormous difference between being mindful and conscious about eating.”
For instance, it is perfectly alright to have your favourite festive special pastry for breakfast. However, for lunch, you should opt for something light, such as a bowl of salad, soup, or something else that is not high in fat or carbohydrates. This is mindful eating, keeping a tab of what has been going in.
“You should be aware that you ate more than what you should have for breakfast in the interest of socializing and festivities. To make up for it, you should mindfully eat less for lunch,” says Banerjee.
Stick to workout routines during the holidays
People who are into fitness mostly have regular training routines and habits including physical activity, eating healthy, taking proper rest, and drinking enough water, etc. Bengaluru-based nutritionist Anitha Devaraj Aradhya (PhD) suggests following the same pattern as much as possible during the festive season. This is another aspect of eating mindfully.
“During the festive season, do not compromise on your workouts or basic healthy habits like staying hydrated,” says Aradhya, director of Aarogyavridhi, which focuses on lifestyle disorder reversals. “Working out puts everything in its place. If possible, constrain yourself to only three meals: breakfast, lunch, and dinner, considering the feasts. Preferably, it is ideal to finish off your dinner by 7 PM. Because if you are eating a heavy dinner, it will take the food at least three hours to digest before you go to sleep. Going for a small walk after the meal helps for better digestion.”
Tips to avoid overeating
It is quite normal for you to eat too much when you see a festive platter. However, if you know ahead of time that you will be attending a gathering where you may have an eating binge, experts recommend to be prepared in advance. A light snack beforehand will help.
“Take a bowl of salad, a glass of milk with chia seeds, or a handful of nuts before you leave,” says Banerjee. “This way, you will not want to eat a lot when it is time to dine after you arrive and have finished socializing because you do not feel too hungry, and your body will fail to encourage you to overindulge. A partially full stomach helps prevent overeating food, and promote mindful eating.”
Replace with healthier options
You do not have influence over the menu if you are dining outside. It is different when you are hosting and is involved in the preparations. When it comes to the ingredients needed to make the food, utilize healthy alternatives whenever possible.
“If you are making sweets, try using dates or jaggery as a sweetener in place of sugar, if possible,” says Aradhya. “Similarly, by including a sufficient number of high-fibre foods on the menu or by beginning meals with these types of foods, you can prevent yourself from overindulging in sweets by the end. Since you already have a full stomach. As a host, you can attempt to use each of these tricks,” she adds.
Takeaways
- The two approaches to eating — mindful and conscious — differ significantly. The practice of mindfulness makes it easier to put your prior knowledge of healthy eating into practice.
- Experts advise being prepared ahead of time to avoid overindulging if you know you will be attending a gathering where you might go on an eating spree.
- Use healthy substitutes whenever possible for the ingredients needed for making the dish if you are the host.
