Thanks-Giving: Nourish yourself with Mindful Eating
Thanksgiving Recipe for Friendship:
*A generous cup of blessings
*A tablespoon of reflection
*A handful of memories together
*A good helping of hugs & laughter
*A pint of time with friends & family
*Mix with love & forgiveness
A Blog Written By Rachel Klütz:
Thanksgiving has always been one of my favorite holidays, it began as a day of giving thanks and sacrifice for the blessing of the harvest. And giving thanks for the preceding year. Prayers of thanks and special thanksgiving ceremonies are common among almost all religions after harvests and at other times. Many of us have fond memories of family traditions, favorite recipes, and the special time that we all get to come together. For some families it is the only time they are all together during the year.
As we head into this holiday centered around gratitude, I wonder, what are your traditions? Are there any new ones you would like to start? At our house we have all the traditional food items. It’s the one time of year that all my dietary rules and restrictions go out the window. (Thank goodness for digestive enzymes!) I look forward to the turkey but most of all, the left-over turkey sandwiches on my mom’s homemade bread rolls. I will never forget the first time she taught me to bake bread, she said it was like making love. Ha! I was just a kid at the time, I think I now understand what she meant. When we prepare our food with loving intention it tastes better. Your energy is infused into the food. Remember Emoto’s work with water? Love and gratitude actually changed the cellular structure in a beautiful, positive way. So, as we prepare for this holiday, I challenge you to approach the preparation of this traditional meal as a form of prayer and gratitude for the nourishment it is about to provide your family. No need to wait until you sit down to enjoy it to start, see if you can approach each part of the process with mindfulness, gratitude, and presence moment awareness.
I personally am getting excited for green bean casserole, mashed potatoes and gravy, sweet potato casserole with pecan crumble, my husband makes the best cranberry sauce, and orange glazed brussels sprouts with butternut squash! Oh! and let’s not forget dessert, of course we must have pumpkin pie with real whipped cream. It is easy to overdo it and end up on the couch after dinner with my pants unbuttoned and asleep by 6pm if I am not careful, so I still do my best to approach even Thanksgiving Dinner with Mindful Eating.
The core principles of mindful eating include being aware of the nourishment available through the process of food preparation and consumption, acknowledging the food you are eating non-judgmentally, and recognizing and honoring physical hungry cues.
5 Strategies for not over-doing it at the Thanksgiving Dinner Table:
1. Keep Portions Small
Try everything you love and maybe more of the things you really love! Let’s face it at no other meal would you ever dream of having five side dishes. So, keep portions to 3 tablespoons. You can always go back for more later.
2. Chew Your Food
Your stomach doesn’t have teeth! You will be doing your digestion a huge favor by simply taking the time to really chew (masticate) your food. Carbohydrates are broken down in the mouth with salivary amylase, if they make it to your stomach without being properly broken-down trouble begins! The stomach is 98.6 degrees and in a warm environment undigested carbohydrates will ferment and off-gas, leading to heartburn, acid reflux and bloating. Aim for 30 chews per bite.
3. Savor Every Bite
Be present to the flavors, notice the textures, let every bite explode across your tongue. If you’re going to eat it, enjoy it, bless it, experience it fully.
4. Slow Down!
In many fine dining establishments, when many courses are involved, it is not unusual for the pace of dinner to take 2-3 hours. This is in part to allow your digestion to have time to make room for the next course. So much effort goes into preparing this feast so take your time to enjoy it slowly.
5. You Do Not Have to Finish Your Plate
I am giving you permission, I know you might be sitting across from your mother, but I am telling you, it is OK to listen to your body and stop eating when you are full. YOU DO NOT have to finish your plate.
My prayer for you all is that you enjoy the fruits of the past year’s harvest with loved ones and a heart full of love and gratitude as you are surrounded by friends and family, eating good food, celebrating traditions, and experiencing all the joy and laughter life has to offer.
I am so grateful for all of you and the nourishment that the Sol Health Community has given me in the short time I have been a part of it.
Have a beautiful, bountiful feast!
In Health and Happiness and Love and Light,
Namaste,
Rachel Klütz
Functional Nutritional Therapy Practioner