Psychodietetics for Christmas: How to enjoy food without remorse?
Great steps Christmas time is approaching, which for many of us is an opportunity to meeting with family, friends, and sometimes to reflect in solitude. In addition to these pleasures, Christmas is associated with culinary preparations that allow us to feel their unique atmosphere even more.
Despite the positive dimension of the holidays, they can be associated with annual dilemmas: How am I supposed to enjoy Christmas food, when it involves the risk of negating the efforts and sacrifices made so far in working on my figure or health? sacrifices in working on my figure or health? Psychodietetics, a field of which combines knowledge from psychology and dietetics, offers practical solutions that help you find a balance between taking pleasure in a special event and taking care of your health.
Changing approach to food,
We often perceive Food in terms of "good" or "bad," forgetting that this approach leads to extreme emotions, such as guilt or self-criticism. Psychodietetics encourages us to look at food as part of an important culture and enjoyment of life, especially during the holidays. We need to remember that food is for us, and decisions about what we eat and in what quantities, belong solely to us. A one-time deviation from the daily routine will not nullify the work you have put into pursuing your figure or health goal. health. It's worth asking yourself "Is it worth it? is it worth it?" instead of classifying situations as "good" or "bad."
Restriction or restriction
Strict avoidance of favorite foods can initially give a sense of control, but over time leads to frustration, which can result in bouts of overeating or a a gradual weakening of control over eating. The key to avoiding such situations situations is to be mentally and physically prepared for the upcoming events. Christmas is a period filled with a variety of emotions - from joy and excitement, to tension or difficulties in relationships. In order to better cope with them, it is worth take advantage of certain techniques in advance to help maintain balance.
Mindful eating technique (mindful eating)
I encourage, that in the remaining days until Christmas you should try to incorporate into your daily routine conscious eating. It involves eating mindfully, focusing exclusively on this activity, and appreciating the taste, texture and aroma of the dishes.
How do you do it?
Eat slowly, without rushing.
Focus on each bite, counting the chews and watching how quickly you satisfy your cravings.
Pay attention to satiety signals to better understand your needs.
Research shows that mindful eating effectively helps reduce eating emotional and increases awareness of satiety levels.
Mental simulations
Simulations Mental simulations are an effective technique for action planning. First, set a goal, such as "To reap the the joy of eating without remorse", and then imagine the step-by-step step-by-step actions you need to take to achieve it.
Example:
Objective: I will not buy sweets while shopping.
Plan:.
I create a shopping list without sweets.
In the store, I choose products from a list.
I avoid the candy aisles.
I buy the necessary products and leave.
By repeating these steps in your mind, you prepare yourself for real challenges and learn how to deal with temptations.
Prepare healthier versions of your favorite dishes
You don't have to give up traditional dishes - just make healthier modifications. For example choose baked carp instead of fried, and replace mayonnaise in your salad with with natural yogurt. The Internet offers plenty of inspiration for healthier versions of Christmas dishes.
If I am accompanied by an illness
Christmas can look different when you are struggling with diseases that require a special diet, such as diabetes, celiac disease or autoimmune diseases. In this case, planning meals takes on special importance. Relatively healthy people can afford afford more flexibility in choosing dishes, but for those struggling with diseases it is important to follow dietary recommendations, even on holidays.
Instead of focus on what you can't eat, it's worth looking for inspiration in the substitutes. For example:
Diabetes:. erythritol-sweetened cakes.
Celiac disease:. Gluten-free flour dumplings.
Talking with loved ones and planning menus together can help you enjoy the holidays without risking for your health.
Remember also that in chronic diseases, it can be very helpful to consult a nutritionist or your doctor, so that you can customize your Christmas menu and at the same time enjoy the taste and atmosphere of the holidays.
Acceptance yourself and getting back to basics
If you happen to Eat more than you planned, don't blame yourself. It just happened and doesn't matter much anymore. What's more important is what do you do about it next? Going back to the basics of healthy eating is not a failure, but a proof of your maturity and care for yourself.
Good luck! May this Christmas be full of joy and without remorse.
by Ireneusz Wasilewski
