Mindful Eating at Turkey Time
Written by Avia Ziv, Health Educator, Integrative Nutrition Coach & Chef Extraordinaire
at AMSA Summer Abortion Care & Reproductive Justice Institutes in Asheville, NC
When we eat turkey, we consume an amino acid called tryptophan, a building block for the production of serotonin and melatonin. Happy and sleepy: of course, this is what we eat on the day of giving thanks and chilling on the couch. But it’s usually not the tryptophan that throws you into a food coma; it’s more likely the overeating, over-drinking, and overstimulation.
Here are a few mindful eating tips you can try this Thanksgiving if you want to slow down and support your gut without sacrificing your favorite Thanksgiving dishes.
- Practice gratitude: Practicing gratitude allows your nervous system to go into “rest and digest” mode, giving the gut a chance to process the feast.
- Count colors: Thanksgiving is notorious for its beige dishes, but the more natural colors on your plate, the more phytonutrients, vitamins, and prebiotics. See if you can eat the whole natural rainbow- your gut will thank you!
- Breathe between bites: It sounds simple, but you’ll notice how much presence it really takes- breathing while eating enhances your experience of the flavors and slows you down to enjoy your meal, allowing your body time to do its thing. Breathe through your nose to activate the retronasal olfaction(flavor perception mechanism) and to avoid choking.
Integrating these tips will support your relationship to food, promote a balanced plate, and help you digest your meal. The goal is never perfection; keep listening to your body. Happy Thanksgiving!
Questions for your cravings:
Fall is here, and you might find that the chill in the air brings new cravings… are you craving a soft, warm loaf of nutty banana bread, or a pumpkin spice-anything, or something boozy to warm your belly? Don’t ignore those cravings; they are an invitation from your body to reflect on your needs and desires. Next time you feel a craving coming, take a moment to connect with yourself and ask yourself some of the following questions:
- What sensations will [insert thing you crave] make me feel? Textures? Flavors? Feelings?
- What do I want to feel that [insert thing you crave] will satisfy? Warmth? Comfort? Pleasure? Nostalgia?
- What are a few ways I can satisfy my needs and desires? A phone call with an old friend? A hot shower?
Now, your decision-making process includes more mindfulness and provides some valuable insight into your self-care needs. Have you ever eaten that thing you were craving, but then felt that the feeling of craving and need was still there? Maybe even stronger? When we understand the root of our cravings, we can satisfy our desires more deeply. So eat the pumpkin pie, but call a friend too! And enjoy this season with mindfulness.
Somatic Tips & Tricks:
For a “Well-Regulated” Nervous System
Written by Sarah Eisenstein, SEP Somatic Experiencing Practitioner & Chef Extraordinaire
at AMSA Summer Abortion Care & Reproductive Justice Institutes in Asheville, NC
Vagus Nerve “Self Massage”
- Find a comfortable position where you can sit or lie down where you can relax and access your neck and upper chest
- Relax and breathe, close your eyes, inhale deeply through your nose, and exhale slowly through your mouth
- Place your fingertips on the sides of your neck below your jawline ,massage in circular movements toward your collarbone on each side of your neck for a couple of minutes
- Massage the bony area behind your earlobes with light circular motions for a couple of minutes
- Massage the upper part of your chest just below your collar bones from your throat moving out towards your shoulders
- Finish with deep breathing, inhale through your nose hold for 4 seconds and exhale slowly through your mouth
- Notice relaxation spread throughout your body as you breathe deeply
Deeper Dives:
- Somatic Nervous System, Cleveland Clinic
- Somatic Experiencing International – Learn More
