How to Manage Holiday Cravings

Oh, the holidays, often filed with get-togethers, games, gifts and a little too often, overeating. The seasonal change that comes with the months of November into maybe even January are filled with those amazing carb filled mac and cheeses; decedent deserts and all the comfort foods we wait all year to indulge into. Okay, we may have some veggies in there but let's be honest, they're usually casseroles (lots of heavy cream and fats) or candied and sweet. I get it, I'm a foodie myself!

It's okay to enjoy these foods, but there are other ways to help manage these cravings while not overindulging, which could cause discomfort later on.

Where do cravings even come from?

Cravings come from an array of physical and mental sources, like chronic stress, hormonal imbalances, physical activity or lack of nutrients and more. Holiday cravings seem to stem from something a little deeper. The smells, the flavors, it tends to invigorate childhood memories too. This can make it difficult to distinguish between emotional cravings and the physical need for food.

Consuming more food around the holidays is an easy thing to do. Overeating may also cause spikes in glucose levels from consuming large amount of carbohydrates which can in turn have us wanting more. It's okay, enjoy your food! Don't get frustrated with yourself, instead try some of these tools below that can help create a more enjoyable holiday eating experience.

4 Tips to Manage Food Cravings:

1. Practicing mindful eating

Mindful eating is about being present and engaged with the experience of eating. It's not just what you eat, but how you eat it. Mindful eating means you eat slowly and listen to your body. Notice the flavors and textures, really savor each bite. It's also a time to pay attention to your emotions. Sometimes when we eat out of boredom, stress or sadness. Recognizing the emotions that come up with your food can help you better understand your relationship with that food.

2. Notice and track your snacking and water intake

Pay attention to what you’re eating and why. Are you truly hungry, or are you eating out of boredom or stress? Sometimes, our bodies confuse thirst with hunger. Drinking water throughout the day can help you distinguish between the two. Aim for nutritious snacks like fruits, nuts, or yogurt. They can keep you satisfied longer and provide essential nutrients. Eating small, balanced snacks at regular intervals can prevent extreme hunger, which often leads to overeating.

3. Movement after meals

Moving after meals can be a great way to aid digestion and boost your overall well-being. Gentle activities like walking, stretching or even yoga or Tai chi can help your body digest food better while also preventing a sluggish feeling after eating.

4. Invest in a tongue scraper

By removing bacteria and food particles from your tongue, it can enhance your sense of taste. This means you might be more satisfied with smaller amounts of food, as your taste buds are more sensitive. Plus, a cleaner mouth can reduce the desire for strong flavors, which often come from sugary or salty snacks.

Always Remember,

Cravings come from a complex of origins but these simple, yet effective solutions can aid in managing them. Whenever starting a new routine or habit, always be gentle with yourself. Breaking old patterns or habits can be difficult. Stay patient and keep in mind your "why" for trying these practices.

If it seems daunting for you to try these new practices during the holidays, try talking with someone you feel safe with who can support you through these lifestyle shifts. You may even change their mind while you're at it!