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Mindful Food: Enjoy holiday meals without guilt



The holidays should be a time of happiness, not the time to emphasize what you put on your plate. Therefore, you should stop feeling so guilty every time you open your mouth for a feast and think about it in a whole new light.

OK, you may think, If I allow myself to eat whatever I want, I'll look like Santa Claus on New Year's Eve . However, we have talked to some experts who say that this is not necessarily the case. For example, if you eat pecan pie for breakfast and sugar cookies for dinner for 6 consecutive weeks, then yes, but these experts argue that if you try to over-limit your food this season, you may end up eating too much. Does not sound catchy, but it's an advantage to eat whatever you want.

If the restriction goes awry

If you want to lose weight, cutting calories is the way to go, right? Unfortunately, that is not easy. A recent study found that people who cut down on sugar, cereals and processed foods and emphasized vegetables and whole foods without counting calories or restricting portion sizes have lost significant amounts of weight within a year. 1

9659002] While certain diets may limit calories and even lead to short-term weight loss, many people who lose this weight can regain it. Anyone who has ever been on this roller coaster ride with fluctuating weight can tell you that it is not fun and causes daily stress, especially during the holidays.

"People feel out of control due to the feelings of deprivation and feelings Restrictions make you overeat," says Alissa Rumsey, MS, RD, founder of Alissa Rumsey Nutrition & Wellness and founder of the free 5-minute exercise "Mindful Eating."

Research suggests that restricting certain foods to thought provokes them as a "reward" that makes the desire to eat that food even bigger, so think a little about Christmas cookies this year Instead of summoning, you have no more than one, instead, enjoy two or three at the festive party and end the last bite with a smile.

Easier said than done, right? Rethinking can be very difficult. Kara Lydon, RD, LDN, Intuitive Nutritionist and Blogger at The Foodie Dietitian, says they should first challenge your normal "eating rules" n.

"When guilt is associated with eating behavior, it means that there is such a perceived eating rule that has been broken," says Lydon. "For example, if you feel guilty about a second portion of dessert, there is an internalized rule that you should only have one serving of dessert. Become curious as to where this rule comes from, how it serves or hurts you, and if it does not serve you, challenge it. "19659002] Because Humans Are Habitats and May Change Your Way of Thinking As the hardest choices you make this year, we've put together a number of practical tips to help you get out of your head so you can eat what you want without feeling like crap (mentally and physically).

1. You deserve this piece of cake and do not forget it.

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If you look at your mother's apple pie, her lasagna's Aunt or your father's home-made stuffing once a year, should you do so Eat the crap Research suggests that celebrating a meal that you love, rather than depriving yourself of it, will help with weight loss in the long run

If you are worried, the extra indulgence will give you a sense of shit – buy cheese and crackers and instead treat yourself to the good you are looking forward to this year time to be happy.

2. One (or two or three) days will not ruin you.

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"Your body is not a robot that calculates mathematical equations. Your body is interested in averages, "says Lydon. You guys, who eat differently than you would normally do in one day, will NOT cause, as we repeat, NO significant weight gain or weight loss.

"Did you eat a variety of [healthy] foods in the course of a month? In that case, you do not have to worry about a day or a week of eating, "says Lydon. So if mashed potato leftovers occur four days in a row, this is fine. Just try something lighter for breakfast. Overnight oatmeal or a smoothie.

. 3 Talk to yourself, even if it is very awkward.

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According to Rumsey, the first step in enjoying holiday meals is to give you permission to eat them. This may require a (possibly awkward) conversation with yourself, but Uncle Bill already thinks you're crazy, so it's fine. "Tell yourself," I have permission to eat this "to clear the blame," says Rumsey. If that feels too formal, just shout: "I have no regrets and I eat this cake!"

4. Enough with the lecture "Diet begins on January 1".

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Wait, you mean I can eat the "bad" foods and not diet? Rumsey says yes. "Knowing that you're dieting on January 1 will make you stop eating, which will make you eat more," she says. During the holidays you should eat and eat your cake, but do not forget to balance the larger meals with your protein and vegetables.

. 5 Holidays are exhausting, but eating your feelings only helps temporarily.

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People eat to cope with stress, Rumsey says. She suggests being proactive and finding alternative coping strategies in times of high stress. Schedule an hour in the calendar to read a book, attend a yoga class, or lock yourself up in your room so you can not bother anyone. "Easier said than done, we know, but just cool off a bit every day. And do not forget that exercise or any kind of exercise can do wonders if you are unable to remove Brie from the fridge.

. 6 Short News: You can eat sugar cookies all year round.

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"Sugar cookies are always in the supermarket, and you can make mashed potatoes or pecan pie any season," says Lydon. As you now know, the reward associated with eating this "once a year" food can make you overeat. "Remembering that you have permission to take holiday food all year round can bring some changes," says Lydon.

What is the advice of a nutritionist? My pleasure!


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