Master Mindful Indulgence: Tips to Enjoy Sweets and Treats Guilt-Free
The festive season is a time to celebrate, unwind and enjoy ourselves, but these celebrations and our more relaxed mindset mean it is also often a time of overindulgence.
With festive feasts, holiday treats, and endless social gatherings, it’s easy to lose track of our eating habits and fall into the trap of mindless munching.
However, with a few thoughtful tips, we can enjoy everything the season has to offer without derailing our health and fitness goals.
The psychology of mindless eating
As Dr. Brian Wansink, a renowned expert in the field of food psychology, points out, we often eat more than we think we do.
This is largely due to environmental cues and distractions that can lead to mindless eating. When we’re engrossed in a movie, a TV show, or a conversation, we’re more likely to eat without paying attention to our hunger cues.
His research also found that social settings can lead to increased food consumption because we tend to eat more and faster when eating with others.
Reclaim the joy of eating
To combat mindless eating and enjoy a healthier and more fulfilling festive season, we can turn to the practice of mindful eating.
Mindful eating involves paying attention to the sensations of hunger and fullness, savouring each bite, and eating without distractions.
Key principles of mindful eating include:
- Eat when you’re hungry, stop when you’re full: Listen to your body’s signals and avoid eating out of boredom or habit.
- Make intentional choices: Before dishing up a meal, take a moment to consider the other meals and snacks eaten during the day and consider if you need more or less of a specific food group or macronutrient.
- Choose foods that nourish your body: Opt for nutrient-dense foods that will satisfy your hunger and provide your body with the energy it needs.
- Eat slowly and savour each bite: Take time to appreciate the flavours, textures, and aromas of your food.
- Be present in the moment: Tune out distractions to focus on the experience. Turn off the TV, and put away your phone. Enjoy your meal.
Prioritise protein
Protein is a powerful tool in your arsenal against festive season overindulgence. Protein takes longer to digest than carbohydrates, which can keep you feeling fuller for longer.
Feeling satiated for longer can reduce the urge to snack between meals, and can prevent overeating and mindless snacking at a time when food and treats are in abundance.
Protein also helps stabilise blood sugar levels, preventing energy crashes and sugar cravings that often lead to mindless snacking.
Eating a portion of protein before a high-sugar or carb-laden snack can also lower the glycaemic load of the meal or snack, which means you don’t spike blood sugar levels throughout the day.
Importantly, nailing your daily protein intake helps maintain muscle mass at a time when you might be less active or training with less intensity.
Supporting muscle maintenance will help you hang onto the gains made over the year and is crucial for a healthy metabolism, which helps you burn those festive season calories more efficiently.
3 steps to prioritise protein during the festive season:
- Start Your Day Strong: Start your day with protein-rich breakfast options like eggs, Greek yoghurt, or a protein smoothie made with Primal Whey Protein, Primal Plant Based Protein or Primal Egg Protein Powder, depending on your dietary preferences.
- Snack smartly: Choose protein-packed snacks like nuts, seeds, or Greek yoghurt before a sweet treat, and keep protein-infused options on hand for a quick and convenient snack, like Primal Protein Chips or a Primal Protein Shake RTD.
- Power up your meals: Incorporate protein into every meal, whether it’s lean meats, chicken, fish, legumes, ancient grains, or eggs. You can also add protein powder to oats, baked treats or porridges to boost your intake.
By incorporating these mindful eating practices into your holiday, you can enjoy the festive season without compromising your health or happiness. Remember, it’s not about deprivation or restriction, but about making conscious choices and savouring every bite.