Healthy Holiday Hacks for Mindful Eating!

While clearing out my bookcase (again), an oldie caught my eye: Body, Mind, Mouth - Life's Eating Connection by Margaret Marshall. This book has some serious mileage on it, with dog-eared pages, highlights, and my own notes scribbled in the margins. I barely remembered the content, but considering it’s already survived two major book purges over the past decade, it seemed worth revisiting.

Sure enough, a few gems stood out as reminders of eating in ways that benefit long-term health and well-being. Under the Your Life, Unlimited umbrella, I’m always rooting for us to live healthier, happier lives with stronger connections. 

For me, that means focusing on food that truly nourishes me; when I do, I feel a lift in my energy, mood, and even in my relationships.  

With the holidays around the corner—a season known for indulgent treats and social gatherings—some of Marshall's insights feel especially relevant.

Here’s what I’m keeping close to heart this season:

Rate Your Plate

When it comes to holiday food, rate dishes on a scale of 0-10, from least favorite to most. Load up on the 8s, 9s, and 10s, and skip the mediocre bites. You’ll feel more satisfied and less regretful.

Keep Portions in Check

Seeing your plate—literally—helps prevent overeating. No food pyramids, just a nice spread where each item has its own space.

Eat for You, Not Others

Social gatherings can bring pressure to eat a certain way or at certain times, but honor your own hunger cues. Politely decline if you’re not feeling it—most hosts understand.

Tune In to Fullness

Notice if you’re sighing or taking a big breath—that's your body’s way of signaling it’s had enough. Recognize the difference between feeling satisfied and overeating.

Enjoy Anything, Just Not Everything

Rather than making foods "off-limits," focus on enjoying smaller quantities. That includes sweets and drinks—indulge sparingly and savor mindfully.

Stress Isn’t a Snack

Check in with yourself if you’re eating outside of mealtimes: “Am I actually hungry, or just stressed?” Food is for fuel, not stress management.

Out of Sight, Out of Mind

Arrange your kitchen to put healthy choices front and center. Tempting treats? Tuck them away.

Don’t Wait for “Someday”

Start small and start now. Holidays or not, the best day to begin making healthier choices is today.

Prioritize You

The journey to health starts with treating your own needs with as much care as you do others’. Honor your health goals—they’re worth it.

Now...your life, your version, your plan...

If this topic resonates with you, choose a couple of suggestions (or pick some guidelines of your own) and begin implementing them, starting right now!