Mindful Eating During the Holidays

The holiday season is here and if you are concerned that you will gain weight like in past years, let me assure you that it doesn’t have to be that way.


Holiday weight gain often comes from mindless eating such as eating fast without even tasting the food, munching mindlessly on hor d’oeuvres before dinner or having that second piece of pecan pie because you felt pressured by the host.


In contrast, when you eat mindfully, you are more aware of your eating habits and the sensations you experience when you eat, such as the taste, texture and aroma of the food.


Here are 5 easy ways to get started.


  1. Slow down. Are you the first one to finish your meal or the last one? Before you begin eating, think about how you will proceed to eat your meal.  Consciously decide that you will slow down, and allow at least 20-30 minutes to eat.  Take the time to appreciate the food you are eating.


  1. Sit down at the table. Eating while standing in front of the refrigerator, buffet table or while walking around will decrease your attention and satisfaction with your meal. Instead, plan to sit while eating, even at a buffet party.  Fill your plate appropriately with food, and find a table to sit.  Friends and family will likely join you and you can enjoy nice conversation while being more mindful of your eating.


  1. Savor your food. Focus on each bite of food that you put into your mouth. Experience the taste, texture, flavors and aroma of the food.  Is it sweet, salty, sour, crunchy, or smooth?  Do you like it, dislike it, or it’s just okay?  If you aren’t fully satisfied with it, don’t finish it.


  1. Be in the moment. Are you fully present when you are eating?  Be sure to turn off the television, and avoid reading or talking on the phone while eating.  These activities take away from the mindfulness of eating.


  1. Put your fork down periodically throughout the meal. Observe what you do with your silverware during the meal. Do you keep it in your hand?  Are you preparing the next bite of food on the fork while chewing what’s in your mouth?  When you turn your attention to the next bite, you are not being mindful and completely miss the food that you are currently eating.  Instead of enjoying the food in your mouth, you are focusing on matters beyond the present.  So this year, put your fork down on the table while you are chewing and give all your attention to the food in your mouth.  When you finish that bite, pick up the fork and take another.


Another possible contributor to your holiday weight gain: food pushers.


If you have family or friends that are food pushers, it can be difficult to stop eating when you are full.  But it is OK to politely say “No thank you, I am full, but I will take a piece home for later.”  Many people will not push you any further, since you will be taking some home.


It is important to listen to your body and know when you are full.


Taking the time to listen to your body and following these 5 easy tips will get you started on your journey towards mindful eating and help you avoid unwanted holiday weight gain.


If you would my help and support through the holidays and New Year, just go to and we’ll set up a time to talk.


The Secret to Avoiding Weight Gain Over the Holiday Season

cookies-wrapped-in-bow-holidayYou love the holidays but dread the anticipated weight gain typical of the holiday season. Instead of stressing about how much weight you might gain and then setting your New Year’s resolution around finding a diet to drop the weight, why not try a different approach this year.


The secret to avoiding the expected holiday weight gain is to focus on weight maintenance.


Maintaining weight can be achieved by following a few simple strategies.


Three is key

This represents three meals, which means don’t skip breakfast and don’t overeat at the midday holiday meal in anticipation of skipping the last meal of the day. Skipping breakfast can potentially cause your blood sugar to drop, as well as your mood, and lead to overeating at the holiday meal.  The key is to start your day off with a healthy breakfast and have lunch and/or a snack before guests arrive or before heading out to the party.  Tune in when you eat and let your body’s internal signals guide you.


Indulge in your favorites

Don’t avoid your favorites that come around once a year. Avoidance can lead to caving in and then to overeating.  It is much better to eat a small portion of something you really want than to give it up entirely. Choose those treats that you don’t typically have year round such as Aunt Susan’s green bean casserole, Momma’s roast beef with gravy or Grandma Sarah’s holiday sugar cookies. Take one portion one time without guilt.


Survey the buffet

Take a walk around the buffet table and see what food offerings there are. Choose 3 to 4 items that you absolutely want, making sure that they include a protein, grain and vegetable at the very least so you have a balanced plate.


Keep hydrated

Drinking lots of water helps to keep you hydrated!  Ensure that you are drinking at least eight (8 oz.) glasses of water each day.  Start your day with 16 oz. before breakfast, have another 16 oz. with lunch and dinner, and one glass mid-morning and mid-afternoon.



The more you stress, the greater the surge in cortisol, you primary stress hormone.  This sets you up for sugar cravings and weight gain.  Commit to practicing deep breathing every morning before you get out of bed, every evening before you lay down, and any time during the day that you need it.  Include yoga, Pilates, meditation in your daily/weekly schedule to help with stress relief.


Daily Exercise

An important element in weight maintenance over the holidays is continuing with your exercise routine.  Incorporating interval training and strength training has been found to be just the right to help you keep your weight in check over the holiday season.


Weight maintenance throughout the holiday season is a realistic and smart goal.  These tips will help you enjoy the holidays without the worry of weight gain.  Start the New Year off with a new mindset.  You will feel the difference!


Are you looking for something to help you make it through the holidays and use these tips?  Come on over to our private Facebook group to take part in a 4 Week FREE Challenge “Enjoy Your Holiday Festivities and Sweets without Guilt.”


I’ll post a challenge each day, and ask you to post your action and results! Let’s shine through the month of December and enjoy all the celebration while feeling great!


Starting December 5, 2016


Week 1: Self-care during the holidays
Week 2: Navigating holiday parties
Week 3: Eat Your Sweets without Guilt
Week 4: Party into the New Year


This challenge will be happening in our Private FB Group! Join here!


Simple Solutions to Stop Stress Eating in its Tracks!

DFRM_StressLessEatLess_Holiday_300x300Thanksgiving is only one week away. Yikes!


Cleaning, shopping, cooking, preparing the house….there is so much to do!


Does all the stress and overwhelm of the holidays cause you to go into a tailspin? How will you accomplish all that you need to do? And, of course, you still need to go to work, tend to your usual house chores, take care of the kids etc.


What happens when you get stressed and overwhelmed?


For many, they cope by turning to food to “ease the stress”. Ahh, that piece of chocolate melting in your mouth is melting away all the stress too. That is, until you try on your favorite holiday pants and they don’t button.


Sound familiar?


Listen, I know you want to overcome stress eating. The holidays that are upon us are just one time when you might find yourself coping with food. But what about all year round? Is life hectic with little time for yourself?


Deep down in your heart and soul, you wish there was a way for you to learn how to manage the stress and overwhelm without eating. Actually, you wish you could better handle all that life throws your way so you aren’t overwhelmed.


There is a way!





I am excited to bring to you a brand new program called Stress Less EAT LESS™.

Read all the way to the end to learn about the Holiday Special I am offering you.


In this program you will discover:

  • How to develop a calm mindset by better managing your time and priorities so you can be more mindful in how you handle kid stress, job stress, life’s stresses.
  • What changes you need to make in your daily health and nutrition habits so you feel physically and mentally ready to deal with a stressful situation without caving to the ice cream and cake.
  • The two most important steps that you need to take when you are in the midst of overwhelm and it seems easier to turn to food to numb.
  • The ONE practice you MUST learn to stop stress eating in its tracks and turn you away from the cookie jar and drive-through.


I originally created this program as a “Do it Yourself” program. But I realize that you could probably use some extra support during the holidays, so for this time only, I am offering this program with LIVE group calls a private Facebook group and more!


Click here for all the details and to sign up.


There are lots of bonuses for you once you sign up. The sooner you sign up, the more bonuses you get.


Oh, and share it with your friends and loved ones who could use Simple Strategies to Stop Stress Eating in its Tracks.


Here’s to a STRESS FREE Holiday!