MINDFUL EATING FOR THE UPCOMING HOLIDAYS
By Hannah Ennis, RDN, Nutrition Educator
It’s October, that means it is the start of the holiday months! For many people this means more time with friends, family, but also may mean more intake of high calorie and sugary foods, including candy. There are some ways to reduce the amount of these foods that you consume and indulge in during the holidays. A practice that can help this is called mindful eating.
Mindful eating focuses on promoting a better enjoyment and appreciation of food, helps reduce cravings, and supports weight management. Attention is paid to the foods being chosen, internal and external physical cues, and your responses to those cues. Listed are some tips on how to practice mindful eating:
• Take at least 20 minutes to eat a meal.
• Slow down while eating. Slow down the act of chewing to fully take in the taste and textures of the food you are eating. Chew well for the sake of mindfulness and digestion.
• Engage your senses while eating. Take notice of the smells.
• Put technology, such as cell phones, away and keep the television off while consuming snacks and meals. Focus on the meal.
• Socialize with family members or friends over mealtime.
Mindful eating is helpful during the holiday season to make better food choices, reduce overeating, and increase the awareness of natural hunger cues. All of these benefits support weight management or loss, blood sugars, and most importantly health and wellbeing.
Looking for a delicious fall treat you can make at home? Check out this fun easy recipe.
Pumpkin Energy Bites
Ingredients
1 1/2 Cup oats
1/4 Cup peanut butter
1/4 Cup pumpkin puree
1/2 Cup chocolate chips or butterscotch chips
1/3 Cup honey or maple syrup
1 tsp vanilla extract
1/2 tsp cinnamon
1/2 tsp pumpkin spice
1/4 tsp nutmeg
Instructions
Stir all ingredients together in a large mixing bowl. If mixture is too sticky, add more oats.
Chill in refrigerator for 1-2 hours, or until mixture is chilled.
Roll into 1-2 inch balls. Enjoy!
Additional information
Energy is obtained by consuming carbohydrates.
Carbohydrates are energy for the brain and body and provide fuel to get through the day.
More about Hannah Ennis, RDN, Nutrition Educator : Hannah is the new dietitian for HHS. She recently graduated from Vitrbo University with a Master's of Science in Community Nutrition and Dietetics. She spent time in sports nutrition with the University of Minnesota football team, diabetes care with the Mille Lacs Band, and clinical and pediatric care within CentraCare. Her passion is helping people develop a healthy relationship with all foods.
