Merry & Mindful Mouthfuls
by Sal Chavez, MSEd, LAT, ATC
The holidays bring time with family and friends, and let’s be honest, a whole lot of food! Big meals, cozy recipes, savory spreads, spiced sips, and festive finger foods. With all that goodness around, staying grounded in healthy habits can feel tricky. But this is not about dodging pie or policing every plate. Think of it as a debrief. It’s a reminder that you don’t have to avoid your favorite foods. A reminder that you can enjoy food mindfully while keeping your overall well-being in focus. Here are some practical tips to help you feel your best during the holiday eating season.
Fuel First, Feast Mindfully
It’s a common holiday mindset to think, “I didn’t eat anything today just so I can eat more later.” But this strategy often backfires. When we skip breakfast or lunch, our body can tend to become overly hungry. This can lead to stronger cravings, less awareness of fullness cues, and a bigger tendency to eat vigorously and in larger amounts.
A more supportive approach is to fuel consistently, which pays off in four big benefits.
Balanced Blood Sugar: Protein, fiber, and healthy fats in a balanced meal keeps blood sugar steady, supports energy, and helps prevent overeating.
Mindful Choices: Arriving overly hungry at your family party or holiday event makes it harder to be selective. Eating earlier reduces the urgency and helps you enjoy the holiday foods with intention.
Hormone Regulation: Having regular eating patterns helps regulate hunger hormones. Skipping meals can disrupt appetite and fullness signals, raising the chance of overeating later in the day.
Energy for Activities: The holidays are busy. Regular meals support mental clarity, mood, and stamina throughout the day.
Better Balance, Better Bite
Healthy holiday eating doesn’t have to be about perfection. It’s about a few small choices that help you feel good through the fun.
Hydrate first: Staying well hydrated helps prevent confusing thirst with hunger and can reduce the intake of calorie-dense beverages.
Choose treats on purpose: Picking holiday snacks and desserts intentionally lets you enjoy your favorites without mindless overeating.
Watch the liquid calories: Being mindful with high-calorie drinks like eggnog, sweetened coffees, and festive cocktails can make a big difference in your overall intake.
Pause before seconds: Taking a short break before going back for more allows your body to recognize fullness cues.
Add a little movement: Light activity, like a brief walk after meals, can support digestion and regulate blood sugar levels.
Practice self-compassion: Enjoying holiday meals is a normal part of the season and does not undermine long-term health.
Remember, with the holiday season approaching, simple strategies and a little mindfulness can help you savor your favorite traditions while still feeling your best!
Sal Chavez, MSEd, LAT, ATC || Sal was born and raised in the south side of Chicago. He enjoys finding and trying a new coffee shop as often as possible, reading books/comics, taming his plants, shooting three-pointers in people’s faces in his basketball league, and staying physically active. Sal graduated from Northern Illinois University where he received his Bachelor’s of Science in Athletic training, and also received his Master’s of Science in Sports Studies from Southern Illinois University.
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