“Don’t forget to breathe” – it’s a perfect mantra for the holiday season. The truth is, many of us might find ourselves a little less stressed if indeed we wove a few mindful practices into the hustle and bustle of this busy time of year. The benefits of mindfulness – namely an increased awareness and sense of calm – are exactly what we’re looking for as we navigate our way through holiday parties and shopping malls. And the benefits reach even further, as learning to tune in and listen to our bodies is a powerful strategy for encouraging a healthy weight.

It’s hard to grasp, this idea of slowing down in order to keep pace.  Yet many report that the practice of focusing on the breath, taking “gratitude breaks” and paying attention to thoughts and feelings during times of stress – especially as it relates to food – actually encourage healthier choices and greater vitality. It diffuses stress and sets the scene for a more balanced and peaceful approach to the process of eating.

So if you’re looking to keep your wellness routine on target and step into the new year without those few extra pounds, the following are a few suggestions for leaning into lighter fare and eating more mindfully this holiday season:

• Think before you eat and take a moment to rate your hunger.   On a scale of 1 to 10 (least hungry being 1 and famished at 10), try to keep yourself in the 4 to 7 range. This will allow you to experience a gradual return of hunger after a meal, yet keep you from getting too full or hungry.
• Approach food from a place of gratitude, appreciating how it fuels your body, giving energy and vital nutrients for good health. Include a moment before eating that allows you to focus on your meal. Avoid eating in front of the television, while reading the newspaper or in the car.
• Choose plenty of colorful fruits and vegetables – two at every meal if you can. Ruby red grapefruit, oranges, carrots, sweet potatoes, and dark green broccoli and spinach all provide powerful antioxidants and plant chemicals for good health.
• Stay hydrated! Even mild dehydration can zap your energy.  Most adults need approximately eight, 8-ounce glasses of water each day. If you’re exercising, than an additional one-and-a-half to two-and-a-half 8-ounce glasses of water should help compensate for activities that encourage you to sweat.
• Eat to gently satisfy your hunger. Be aware of your natural pause when eating – that moment when you put your fork down and take a breath as you begin to notice yourself becoming satiated. Use this opportunity to listen to your body perhaps indicating that you are satisfied.
• Keep expectations reasonable – with a focus, for example, on maintaining weight, not losing it.
• Stay active! Thirty minutes of exercise most days of the week will keep you consciously connected to your body and less likely to go back for seconds.
• Indulge in your favorite treats! Yep – by allowing yourself to indulge mindfully in your favorite holiday treats, you’ll avoid the all-or-nothing trap (where you find yourself saying ”no” to the foods you love for so long that you ultimately end up at a party stuffing yourself with foods you don’t even like)! Just keep portions small.

Heidi Kramer is a nutrition specialist and inspirational speaker who has inspired thousands to lose weight, change bad eating habits and become champions of their own health for more than 20 years. Kramer is available at Cary Physical Therapy (www.caryphysicaltherapy.com) for individual counseling and group programs. She offers regular “Inspired Living: A Healthy Weigh of Life” classes. Contact her at  847-516-9038 or visit www.lifeinspiredspeaking.com.